Friday 10022020

Warmup Core – tabata Hollow rocks Vtucks Strength Snatch waves 12sets of 1 rep 76/79/82% 79/82/85% 82/85/88% 10-12 85% WOD ‘knock on wood ‘ 3 rds for time : 20mjn cap 30 power snatch 75/55 30 box jump over 24/20 30 ctb 30/24 cal row Scale – 20 reps of...

Thursday 10012020

Stretching  20 min Optional active recovery Partners x2 30s -30s Bike Strict press reach (bar) Db fly’s Bicep curls (bar) Db floor press Bent over rows (bar) Reverse lunge ( bar) Banded  hamstring...

Wednesday 09302020

WARMUP 3 rds 30 S each Easy – moderate – hard – bike Push-up down dog Russian kb swings Scap pull-ups – strict  pullup – kipping pullup Hollow rocks ———————— Pigeon pose + wrist stretch 1 min per side Childs pose on box – 1 min...

Tuesday 09292020

Gymnastics Max unbroken strict hspu Max unbroken struct pull-ups Rest 1 min 80 % of max Rest 1 min 60% of max Over hand deadlifts 5 sets of 3 reps 70-80% WOD 15 min cap 1000m row 30deadlifts 225/155 50 barf...

Monday 09282020

Warmup Strength Back squats Emom x5-2 reps Rest 1 min Emomx5 -1 rep Clean & jerk complex 1 pause hang squat clean (2 sec bottom) 1 squat clean 1 split jerk WOD Every 4 min x5 30 airsquats 20/15 cal 7 clean jerks...

Friday 09252020

Warmup Strength Emom x10 building 1 clean grip deadlift 1 clean pull Drop 1 power clean WOD AWFUL ANNIE For Time 50 Double-Unders 50 GHD Sit-Ups 5 Cleans (275/185 lb) 40 Double-Unders 40 GHD Sit-Ups 4 Cleans (275/185 lb) 30 Double-Unders 30 GHD Sit-Ups 3 Cleans...

Wednesday 09232020

Warmup & activation Core 50 Russian twists 3 attempts Max handstand hold Or 2 min plank on hands Oh squats warmup 5 ohs bar 4 barf burpees 4 ohs heavier 2 bar f burpees 3 ohs working weight 1 bar f burpee NASTY NANCY 30 min cap 30 min cap 5 Rounds for Time 500...

Tuesday 09222020

Warmup Strength Deadlifts -5-4-3-2-1 Work up to your working weight Gymnastics -warmup hspu WOD DAMM DIANE 3 rds 15 deadlifts 315/205 15 strict deficit hspu 35/25 *Scale the weight for deadlifts and scale to  strict hspu / kipping / db press Rest 1000 m row for...

Monday 09212020

Warmup Core x 3 10 hollow rocks 10 vsnaps 10 pushups WOD 15 min cap FRIENDLY FRAN 3 rds for time : 21 thrusters 115/85 21 chest to bar pull-ups Scaling weight to at least 5/10 lbs more than your regular Fran ! Rest 15 min To find 1 RM FRONT SQUAT Score =TIME FF  + FS...