Thursday 04142019

Warmup Core – 100 Russian twists Strength 5×5 Bench press Building Wod Emom x 16 1. 15 kB swings 2. 15 toes to bar 3. Farmer carry 4. Hand stand walks / bear crawl

Friday03292019

Core – x3 10 Bulgarian split squats 5 /side 10 vsnaps 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Push Jerks In “Macho Mile”, we have a mile of running coupled with...

Thursday 03282019

Warmup Strength – Strict press 8-6-4-2 (Building) “Helmet Hair” 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups

Wednesday 03272019

ACTIVATION Alternating OTM x 12 min Station 1 – 12/9 Calorie Bike or Row Station 2 – 30-50 Double-Unders Station 3 – 10 Slow Glute Bridges – Video Station 4 – Mobility Station Deadlift warmup 5-4-3-2-1 19.6 JUST KIDDING!! WOD On the 0:00,...

Tuesday 03262019

Warmup Core – x3 30 s plank 10 / 1 leg glute bridge 10 banded walks 10 banded hollow rocks STRENGTH OT2 min x6 3 position power snatch Pockets , knees ,shins. 60/64/68/60/64/68% WOD ‘’INNER TUBE ‘’ 25-20-15-10-5 Power snatch 75/55 Toes to bar Bar facing...

Monday 03252019

Deload week It’s been a strong 5 weeks. Time to give our bodies and minds a period to recover. Even if we didn’t compete in the open this year, by doing the workouts you performed at a higher level. We are reducing our volume by about 60% for the next week, this is s...

Thursday 03212019

Warmup 3 Rounds (low intensity): 3 Slow Wall Squats – Video 3 Walkouts – Video 3 Russian Baby Makers – Video 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 – Light Pace Minute 3 – Fast Pace 3 Rounds (moderate intensity): 300 Meter Row...

Wednesday 03202019

Warmup Core – 20 weighted glute bridges 20 Russian twists Strength – EMOTM FOR 10 mins Start at 60% Odd 5 bench Even 5 power cleans …..then …. E30Sec x10 2 deadlifts Only 5 weight changes up to 75% Wod every 4:00 min complete 21/15 cal row 12...

Tuesday 03192019

WARMUP Strength – On the minutes x10 3 back squats 70/73/76/79% (6more sets )building up heavy Wod For Time: 70/50 Calorie Row 50 Thrusters (95/65) 30 DBall Cleans (150/100) Every 10 repetitions, move the ball forward 50′, to include the finish of the...

Monday03182019

Warmup Primer 1 Set #1 – 5 Snatch Balances (40%) Set #2 – 4 Snatch Balances (50%) Set #3 – 3 Snatch Balances (60%) Set #4 – 2 Snatch Balances (70%) Set #5 – 1 Snatch Balance (80%) Primer 2 “On the 1:30” x 4 Sets: 2 High Hang...