Wednesday 11282018

Warmup Stretch WOD TEAM 3 person ( change weight between if needed ) At the 0:00, Part #1: AMRAP 7: Back Squat (from rack) First 50 repetitions – 185/135 Second 50 repetitions – 225/155 Time remaining, Max reps – 275/185 Rest 3:00 At the 10:00, Part #2: AMRAP 7: Bench...

Tuesday 11262018

Warmup Core x3 50 Russian twists 1 min plank Gymnastics Unbroken Sets, For Time: 5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups 5...

Monday 11262018

Warmup – Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts Video + 3 Spidermans per side Video + 15 Sit-Ups Station 3 – 24/17 Calorie Assault Bike Station 4 – 5 Slow Wall Squats Video + 5 Russian Baby Makers Video Warmup (empty BB): 5 Good Mornings...

Friday 11232018

Core – 10 crossover heels to heaven 10 fast scissors 10 knees to elbows 10 knees only 10 circles back n forth 10 crossover top to bottom 10 toe touches 10 spider man 10 vsnaps 10 strait leg touches 10 leg slides Strength Split jerk 3-3-2-2-1-1 WOD 15 min Emom 1....

Wednesday 11212018

Core – Tabata 20/10×8 Russian twists Gymnastics Not for Time: 50′ HS Walk + 5 Strict Weighted Pull-Ups 50′ HS Walk + 4 Strict Weighted Pull-Ups 50′ HS Walk + 3 Strict Weighted Pull-Ups 50′ HS Walk + 2 Strict Weighted Pull-Ups...

Tuesday 11202018

Body armour 3 Sets of 12 – Chest Supported Row 3 Sets of 16 – Face Down DB Reverse Fly Strength Emom 10 Sets TEMPO SNATCH 5 sec from floor to knee Accelerate after you pass the knee 3 sec in catch position 60-65-70-75-80% Wod For Time: 21-18-15-12-9: Row...

Monday 11192018

Core – x3 15 glute bridges 15 vsnaps 15 hollow rocks 30 sec plank Strength Back squats 8-6-4 65/75/80% Front squats 3×5 @70% Wod ‘Bane ‘ For Time, with a 20:00 Time Cap: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of “Macho Man” 1...

Friday 11162018

Warmup Skill work : 1 Set: Max Effort strict handstand push-ups Then 4 Sets: 40% of the above Max Set of Strict Handstand Pushups 6 Tempo Ring Rows( feet elevated on box , pull rings to chest 4 sec negative) Strength – On the 0:00 – 1 “Big...

Thursday 11152018

Warmup Core – 75 vsnaps Gymnastics – 21-18-15-12-9 kB swings 70/53 50 ft hsw / 3 wall walks Wod Run 200 m 2 front squats 205/155 5 muscle ups Run 200 m 4 front squats 4 muscle ups Run 200 m 6 front squats 3 muscle ups Run 200 m 8 front squats 2 muscle ups...