WOD

Saturday, December 7th

12/06/2019

WARMUP:   Grab a partner, Jump Rope for 3:00   Then   1 Round EACH:   P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean   P2: Spider Lunges & Bootstrappers   1 Round EACH:   P1: 10 Scap Pullups + 5 Kip Swings + 5 Toes to Bar   P2: Banded Face Pulls & Banded Lat Pulldowns       T2B Prep: 5 reps each: Kip Swings / Kipping Knee Raise / Kipping K2E / T2B   BB Prep: 5 reps each: Above Knee HPC / Below Knee HPC / Power Clean / Powe....

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Friday, December 6th

12/05/2019

WARMUP:   2 Rounds:   10 Step Back Groiner + Air Squat   10 Alternating Elbow Punches   5 Full Grip Front Squats   10 Alternating Sit Thrus   5 Close Grip Pushups w/:02 pause @ top           STRENGTH/SKILL WORK:   3-3-3 Front Squat Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3.   WORKOUT: *tested 6/21/19   NCFIT BENCHMARK WORKOUT "POI....

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Thursday, December 5th

12/04/2019

WARMUP:   Line Drills (30’ down, Jog back)   Walking Knee to Chest Stretch   Walking Quad Stretch   Walking Figure 4 Stretch   Walking High Kicks   Butt Kickers   High Knees   Power Skips   Then   2 Rounds:   10 Scap Pushups   5 Pushup to Down Dog   5 Pushups w/ :03 negative       DU Drills: :30sec each   Single Unders / Single Under Lateral Jumps / High Jump Singles / Penguin Jumps / Single, Single, Doubl....

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Wednesday, December 4th

12/03/2019

WARMUP:   3:00 Bike (Easy > moderate > hard)   Then   20 Glute Bridge Ups   20 Arm Circles Forward   20 Arm Circles Backwards   20 Arm Swings Front to Back   20 Alternating Elbow Punches   :20 BB OH Hold       Push Press Prep       STRENGTH/SKILL WORK:   3-3-3 Push Press Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3.   &....

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Tuesday, December 3rd

12/02/2019

WARMUP:   2 Rounds:   10 Bootstrappers   5 Tempo Air Squats (3131)   10 Narrow Stance Air Squats   5 Wide Stance Air Squats       2 Rounds:   10 PVC Passthroughs   5 Sotts Press   10 OHS   5 Snatch Balances       MU Prep: 10 reps each: Slow Scap Pullups / Shoulder ONLY Kip Swing / Kip Swing REST 3-5 Strict Bar OR Ring Pullups / 7-10 BIG Kip Swings / 5-7 Kipping Hips to Bar OR Rings REST 3-5 Transitions / 2-3 Bar OR Ring O....

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Monday, December 2nd

12/01/2019

WARMUP:   2 Rounds:   10 Alt Side Lunges   10 Alt Step Ups   10 Shoulder Taps   :10 Bar Hang       2 Rounds:   10 Jumping Air Squats   10 Box Jumps   2 Wall Walks   10 Scap Pullups       DL Prep: 5 Reps each: Tempo DL (31X1) / DL   On a 12:00 clock: Build to your workout weight   HSPU/Strict Press Prep: 3 Reps each: HSPU negatives / Kipping HSPU / Strict HSPU       Box Jumps: Perform 3-5 box jumps....

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Saturday, November 30th

11/29/2019

WARMUP: grab a LIGHT med ball   P1: 5 Bootstrappers + 10 Alt. Lunges w/Torso Twist + 20 Mtn Climbers   P2: Holds Med Ball Overhead while Biking   *switch & repeat   Then   2 Rounds:   10 Partner Underhand Toss   10 Partner Wall Balls   10 Partner Plank Ball Rolls       Pullup Prep       WORKOUT:   PARTNER WORKOUT, IN TEAMS OF 2: FOR TIME 2000m Row 150 Pullup 150 Situps 150 Box Jumps (24/20) 2000m Row *Partner 1 w....

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Friday, November 29th

11/28/2019

WARMUP:   Partner Warmup: 4 Rounds each:   P1: 10 Air Squats / 5 Inchworms / 10 Up Downs / 5 Glute Bridge w/:02 hold @top   P2: Plank       KB Prep: 10 reps each   KB DL / Russian Swings / KB Swing (swing vs snatch style)       MOCK WORKOUT:   3 Rounds:   3 Burpees   4 Pushups   5 KBS           WORKOUT:   HERO WORKOUT "GEORGIE" AMRAP x 21 MINUTES* 7 Burpees 11 Pushups 22 Kettlebell Swings (53/35....

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Thursday, November 28th

11/27/2019

special Turkey Day WOD!....

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Wednesday, November 27th

11/26/2019

WARMUP:   3:00 Bike   Then   2 Rounds:   10 Long Step Lunges   10 Bootstrappers   30’ Duck Walk   10 Arm Crosses   10 Arm Circles   :30 Bar Hang       FS Prep: 5 Reps each:   Tempo ½ FS (33X1) / Tempo FS (33X1) / Front Squat   Then – add light weight   Tempo FS (33X1) / Tempo FS (13X1) / Front Squat       STRENGTH/SKILL WORK:   5-5-5 Front Squat Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3....

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