Monday 10122020

Turkey burner The sevens 7 rds for time 7 handstand push-ups /push-ups  7 thrusters 135/95 7 knees to elbow/ knee raises  7 deadlifts 245/165 7 burpees 7 kB swings 70/53 7 pull-ups/ jumping  The...

Friday 10092020

Warmup Core Tabata hiptaps Skills / gymnastics 8 min amrap 1 strict ring dip , I strict ttb 2 strict ring dip , 2 strict ttb 3 strict ring dip , 3 strict ttb Continue .. For 8 min Slow and controlled on the ttb don’t let feet swing down. Wod 3 rds 500 m row 12...

Wednesday 10072020

Core Tabata scissors Strength 6 sets ( build to 75% max split jerk ) 1 pause split jerk ( 1sec in dip 1 sec in the catch ) 1 split jerk WOD For time : 30 oh lunges 50/35 5 rope climbs /25 kB swings 30 oh lunge 5 bar muscle ups /ctb 30 oh lunge 5 ring muscle ups /...

Tuesday 10062020

Warmup 8 min 1 min row 1 min glute bridges 1 min row 1 min single leg glute bridges 1 min row 1 min glute bridge  walkouts 1 min row 1 min med ball squats ( hug) gymnastics work 12 mins 3 rds 1:00 each Hsw practice 3 pause strict  pull-ups Hsw practice Pistols WOD...

Monday 10052020

Warmup Strength  5 supersets : 3 front squats 6 back squats 50/53/56/59/62% Of 1RM FRONT SQUAT WOD FLINTSTONES 20 min amrap 50 wallballs 20/14 40 1 arm alternate DB SNATCH 50/35 30 24 cal row 24/20 bike 20 toes to...

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...