WOD

Thursday, February 27th

02/26/2020

WARMUP:   2 Rounds:   Row 1:00   20 Double Unders/Single Unders   Bike 1:00   :30s Hollow Hold/Wall Sit/Glute Bridge   10 Push Up to Pike   10 Lunges       Review each mvmt/POP       WORKOUT:   AMRAP x 35 MINUTES:   50 Double Unders   500m Row   1500m Bike   20 Chest to Abmat Pushups   30 Sit-Ups   40 Walking Lunges   1:00 Athlete Choice*        *Athlete Choice (can pick....

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Wednesday, February 26th

02/25/2020

WARMUP:  10min   PARTNER AMRAP x 4 MIN:   P1: Row (Moderate Pace, Nasal Breathing)   P2: 8 Groiners + 8 Scap Push Ups + 8 Scap Pull Ups   REST 1:00   PARTNER AMRAP x 4 MIN:   P1: Row (Moderate to Fast Pace)   P2: 8 BB RDLs + 8 BB Hang Muscle Cleans + 8 BB Hang Power Cleans       Bar MU Prep: 5-10 reps each   Kip Swings / Dynamic Swings / Dynamic Kip + Knee Lift / Kipping Hip To Bars / PVC Muscle Up Transitions    BMU LEVEL BA....

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Tuesday, February 25th

02/24/2020

WARMUP:   :30 Single Unders   :30 Single Leg Single Unders (Left)   :30 Single Leg Single Unders (Right)   :30 Backwards Single Unders*   :30 Double Under/ Double Under attempts   then   AMRAP x 4 MINUTES:   5/5 BB Single Leg RDL   5 BB Strict Press   5 BB Push Press   5 BB Push Jerk   10 Lunges       BB Prep: 5 each   PUSH PRESS: Strict Press / Push Press with pause at the dip / Full Movement Push Press   PUS....

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Monday, February 24th

02/23/2020

WARMUP:     EMOM X 10 MINUTES:   MIN 1 - Row (EZ then Moderate)   MIN 2 - SLOW Bootstrappers Squats   MIN 3 - Tempo Barbell Good Mornings (3111)   MIN 4 - 3 Barbell RDL + 3 Bent Over Row   MIN 5 - Barbell Back Rack Box Step Ups       DL Prep: With barbell only 5 reps each:   Tempo Deadlift from mid shin (3131) / Deadlift / Deadlift with speed on the way up*   With light weight, 5 reps each:   Tempo Deadlift from mid shin (3131) / ....

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Saturday, February 22nd

02/21/2020

WARMUP:     3 ROUNDS   5 Bootstrappers   10 Cossack Squats   10 Scap Pull-Ups   5 Kipping Swings       Back Squat prep:   5 Power Cleans   5 Power Cleans + Push Press   5 Power Cleans + Push Press + Lower onto Back Rack   5 Back Squats   .   WORKOUT:  21 min   IN TEAMS OF 3:   2 SETS x 3 MINUTES @ EACH STATION*   STATION 1 -- Back Squat (185/125)(135/95)**   STATION 2 -- Cal Bike    STA....

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Friday, February 21st

02/20/2020

WARMUP:    AMRAP x 7 MINUTES:   10/7 Cal Row   10 Alt. Samson Lunge Stretches   20 Mountain Climbers QUALITY   10 Up-Downs   7 Chest to Abmat Push-ups       EMOM x 6 MINUTES   Odd: Row = Easy – Moderate – Workout Pace (:50 of work each time)   Even: Burpees = :30 – :40 – :45 (no more than 15 reps in final min)       WORKOUT:   "DEATH ROW" **Last seen 10/2/19   EMOM x 20 MINUTES*   ....

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Thursday, February 20th

02/19/2020

WARMUP:    30 Single Unders   10 Up Downs   30 Speed Step Single Unders   10 Up Downs   30 High Jump Single Unders   10 Up Downs   Then   3 ROUNDS:   10 PVC Pass Through Lunges   10 Scap Pull Ups   10 Hanging Knee Raises       Burgener Hang Muscle Snatch Prep w/PVC, 5 reps each:    Dip & Drive / Elbows High & Outside / Muscle Snatch / Hang Muscle Snatch / Cycled Muscle Snatch   Rope Climb Prep: &nb....

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Wednesday, February 19th

02/18/2020

WARMUP:   2 Min Row (Increase pace every 30s)   then   1:00 Groiner Stretch (Left)   1:00 Groiner Stretch (Right)   1:00 Couch Stretch (Left)   1:00 Couch Stretch (Right)   then   AMRAP x 4 MINUTES   20 Mountain Climbers   10 BB Back Rack Elbow Punches   5 BB Kang Squats       STRENGTH/SKILL WORK:      1-1-1-1-1   Back Squat*   *Start moderate-heavy and build to heaviest single rep; CAN be a 1RM....

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Tuesday, February 18th

02/17/2020

WARMUP: AMRAP X 8 minutes: 10 Jumping Jacks 10 Bootstrappers 10 KB DL 10 Alt Step Ups 10 Up-Downs 10 Scap Pull-Ups   Review workout movements/POP & perform 5 reps each Russian KBS Up Down Box Jump Over Pullups    WORKOUT:   DEATH BY (7:00 CAP): 6 Russian KB Swings (70/53)(53/35) Reps increase by 6 every minute. 6-12-18...and so on REST 3:00 DEATH BY (7:00 CAP): 5 Up-Down Box Jump Over (20)  Reps increase by 5 every minute. 5-10-15...and so on REST 3:00 DEATH BY (7:0....

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Monday, February 17th

02/16/2020

WARMUP:  12 min MAX   2 ROUNDS: (12 MIN CAP)   1:00 Bike (Increasing Pace Each Round)   5/5 Single Arm DB Strict Press   :30 Bar Hang   5 Inchworms   THEN   2 ROUNDS:   1:00 Bike (Increasing Pace Each Round)   10 Plank Pike-ups   :30 DB Overhead Hold   15 Sit-ups       STRENGTH/SKILL WORK:   12 min   1-1-1-1-1   Strict Press*   *Start moderate-heavy and build to 1RM   (Score is Weight)  ....

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