WOD

Tuesday, August 14th

08/14/2018

    Warmup: 3x through: :30 Handstand Hold :30 Plank :30 Hip Raises -then- Team Abdominals!!! Skill: 'Toes to Bar' I) Review movement and technique in detail... II) EMOM for 5 minutes perform: 5 - 10 Toes to Bar WOD: Following the rep scheme 2, 4, 6, 8....etc AMRAP in 7 minutes of: Deadlifts (225/155) Strict Handstand Pushups REST 5 MINUTES AMRAP in 7 minutes of: Power Cleans (155/105) Pistols    ....

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Monday, August 13th

08/13/2018

Warmup: 1000m Row -then- Team Shoulder Warmup Strength: 'Strict Press + Tempo Pushups' I) Review movements then perform the following: II) Strict Press + Tempo Push-ups (53X1) 4 @ 55% + 5 Tempo Pushups 3 @ 60% + 5 Tempo Pushups 3 @ 65% + 5 2 @ 75% + 5 2 @ 80% + 5 1 @ 85% + 5 1 @ 90% + 5 1 @ 92% + 5 WOD: 4 Rounds For Reps: :30/:30 Cal Row :30/:30 Overhead Squats (95/65) :30/:30 Bar Facing Burpees :30/:30 Shoulder to Overhead (95/65)    ....

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Saturday, August 11th

08/11/2018

Warmup: Team Abdominals -then- 4X10 Med Ball Passovers -then- Alt EMOM for 9 minutes: 12 KB SDHP (24/16) 12 Ring Dips 12 Abmat Sit-ups  Skill: 'Rowing Technique' I) Discuss rowing technique then perform the following... II) 1:00 MAX EFFORT METERS!!!!!  ****THIS IS AN ALL OUT ROW....MAXIMAL EFFORT FOR MAXIMAL RESULTS!!!!! WOD: AMRAP in 12 minutes of: 5 Air Squats 5 DB Squat Cleans (45/20) 5 Handstand Push-ups  5 Abmat Situps *P1 must complete a full ....

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Friday, August 10th

08/10/2018

Warmup: 3x through in 15 minutes: 10 Power Cleans 10 Good Mornings (bodyweight) 10 Air Squats 10 Abmat Situps 5 Inch Worms Strength: 'Power Cleans' I) Review movement and proper technique then... II) Every :90s complete one set of Power Cleans at the following percentages: 3 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 90% 1 @ 90% 1 @ 95% WOD: 3 Rounds For Time: 20 Front Squats (115/85) 20 Push Press (115/85) 20 Pullups (CTB if you can) &n....

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Thursday, August 9th

08/09/2018

Warmup: Team Stretch -then- Footwork Drills Strength: '1 Front Squat + 2 Push Jerk + 2 Split Jerk' I) Review all movements and proper technique then... II) Every 2 minutes for 12 minutes perform a set of the complex above... Beginner: No Hold in the Split Jerk Intermediate: 1 second hold in the catch of the Split Jerk Advanced: 2 second hold in the catch of the Split Jerk WOD: Every 3 minutes for 15 minutes perform: 100m Run (end of the building and back) 12 KBS (24/16) ....

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Wednesday, August 8th

08/08/2018

Warmup: 1000m Row -then- 3x through: 10 Air Squats 10 Pushups 10 V-Ups -then- Team Shoulder Warmup Skill: 'Strict Gymnastics' I) Review movements and then... II) Work on Max Effort sets of any of the following: Strict Ring Dips Strict Handstand Pushups Strict Pushups Strict Pullups/Ring Rows WOD: AMRAP in 15 minutes of: 5 Hang Power Clean (135/95) 10 Box Jumps (24/20) 15 Hand Release Pushups    ....

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Tuesday, August 7th

08/07/2018

    Warmup: 400m SA Suitcase Carry -then- 3x through: 10 OHS (PVC) 10 Passthroughs 10 Around the Worlds -then- With a 5:00 running clock accumulate as much time in a Freestanding Handstand Hold as possible...YAY! *Please use the wall to hold yourself up if needed **Please scale with a Max Effort Handstand Hold from a Wall Walk Skill: 'Overhead Squats........from the floor' I) Review movement and proper technique II) Spend 15 minutes building AHAP based on skill le....

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Monday, August 6th

08/06/2018

  Warmup: Team Dynamic -then- 2 - 4 - 6 - 8 - 10 - 12 DB Snatch Air Squats Strength: 'Strict Press w/ 5 sec hold @ the top' I) Review then perform the following: 4 @ 55 4 @ 60 3 @ 65 2 @ 70 2 @ 75 1 @ 80 1 @ 85 WOD: AMRAP in 14 minutes of: 30 Burpees to Plate (25) 20 Deadlifts (225/155) 10 KB Clean & Jerk (24/16) Rest 2 minutes *If you are an Rx+ Athlete AND there are enough KB's for class please use 2 for KB Clean & Jerks* ....

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Saturday, August 4th

08/04/2018

Warmup:   Alternating EMOM for 12 minutes:   150m Run 15 KBS (24/16) 15 Air Squats   -then-   With a 5:00 running clock accumulate as much time as possible in a:   Plank (forearms)   WOD:   With a partner complete the following:   5:00 running clock complete:   400m Run (both partners) AMRAP Wall Balls (20/14)   REST 1 MIN   4:00 running clock complete:   400m Run (both partners) AMRAP Burpee ....

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Friday, August 3rd

08/03/2018

  Warmup: 3x through: Crab Walk (1/2 down floor) Bear Crawl (1/2 down floor) 10 OHS (PVC) 5 Full Snatches (PVC) -then- Team ABS Strength: 'Box Squats' I) Review movement and proper technique  Sit down on the box Break the floor Head up Drive through the heels II) Perform 7X4 and build in weight as you go... WOD: Climb the ladder AHAP in 12 minutes of: 10 Burpees 10 Snatches (75/55) 15 Burpees 15 Snatches (95/65) 20 Burpees 20 Snatches (115/85) 25 Bu....

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