WOD

Friday, January 19th

01/19/2018

        Warmup: 3x through: 12 Russian KBS 12 Hollow Rocks 12 Broad Jumps -then- Iron Scap: 10 Banded Pull Aparts 10 Y-Outs 10 X-Outs 10 Archers 10 Front Raises Skill: EMOM X 10 minutes:   3 TNG Snatches *you can perform either Squat or Power Snatches!   WOD: For Time: 50 Double Unders 40 HR Pushups 30 Alt Pistols/Deck Squats/Air Squats 20 KB Snatches (24/16) 10 Box Jumps (30/24) 20 KB Snatches 30 Alt Pistols/Deck Squats/A....

Read More

Thursday, January 18th

01/18/2018

Warmup:   3x through:   400m Row 8 BB Good Mornings 16 OH Plate Lunges 8 Hanging Knee Tucks   Skill: Part A)   2x ME Strict Pull-up 2x ME Kipping/Butterfly Pull-up   Part B)   5x10 Ring Row 5x8 Single Arm DB Row WOD:   Every 2:30 minutes for 20 minutes perform: 500m Row   Scaled: Every 4 minutes for 20 minutes perform: 500m Row      ....

Read More

Wednesday, January 17th

01/17/2018

Warmup: 3x through: 40 Double unders 10 BB Thrusters 10 hollow bar tap 10 v-up WOD: On a running clock: 5 min intervals 0:00-5:00 & 5:00-10:00 18 Thrusters (115/85) 15 CTB Pullups 12 Burpees over bar 10-15 & 15-20 18 Power Clean (135/95) 15 KBS (70/53) 12 Ring Dip 20-25 & 25-30 18 Front Squat (155/115) 15 Toes to Bar 12 Shoulder to Overhead (155/115)    ....

Read More

Tuesday, January 16th

01/16/2018

Warmup: 5 Rounds: 1 Legless Rope Climb 5 KB Strict Press (each side) :15s L-Sit Hold 5 Air Squats Skill: Part A) 2 sets ME Strict TTB (hanging knee tuck) 2 sets ME Kipping TTB Part B) 5 sets of: 2 Back rack lunges + 1 back squat x 5 reps WOD: AMRAP in 8 minutes of: 8 Wallball (20/14) 4 Deficit Pushups Extra Work: 100 Hollow Rocks    ....

Read More

Monday, January 15th

01/15/2018

Warmup: 1) 2x through: :20s Calf Stretch (each leg) :20s Quad Stretch (each leg) 2) Iron Scap 10 Banded Pull Aparts 10 Y-Outs 10 X-Outs 10 Archers 10 Front Raises 3) Team Barbell Warmup Skill: EMOM for 10 minutes perform: 2 Cleans + 1 Jerk (225/155) *you may perform either Power or Squat Cleans* WOD: AMRAP in 12 minutes: 30 Double Unders 5 Muscle Ups ....

Read More

Saturday, January 13th

01/13/2018

Warmup: 3x through: 180ft Farmer Carry :30 Dead Hang 10 Hang Power Cleans (barbell only) 10 Pushups Skill: Speed & Agility 1) Perform the following: Sprint/Back Pedals Box Drills WOD: With a partner complete the following: 5 minutes of: :30 Partner A Wall Balls (20/14) :30 Partner B Wall Balls (20/14) 5 minutes of: :30 Partner A KBS (24/16) :30 Partner B KBS (24/16) 5 minutes of: :30 Partner A Hang Power Cleans (135/95) :30 Partner B Hang Power Cleans (....

Read More

Friday, January 12th

01/12/2018

  Warmup: 5:00 Rowing -then- Team Couch Stretch -then- 3x through: 5 Pushups 5 Abmat Situps 5 Ring Rows/Strict Pullups Skill: 4 sets of the following complex: 30ft DB Walking Lunges + 10 DB Push Press + 30ft DB Walking Lunges + 10 DB Push Press *rest as needed between sets* WOD: Every 5 minutes for 20 minutes perform: 21/15 Calorie Row 15 Toes to Bar 9 Power Cleans (135/95) Cool Down: 3X10 DB Hammer Curl  ....

Read More

Thursday, January 11th

01/11/2018

Warmup:   3x through:   400m Run/Row 8 BB Good Mornings 16 Plate OH Lunges 8 Hanging Knee Raises   Skill: Superset the following until complete:   2x ME Strict Pull-up 2x ME Kipping/Butterfly Pull-up   -then-   5x10 ring row 5x8 Single arm DB Row   WOD 'Diane' For Time: 21-15-9   HSPU Deadllift (225/155)   Extra Work: 2X400m Farmer Carry 3x5 Glute Ham Raises  ....

Read More

Wednesday, January 10th

01/10/2018

  Warmup: 5:00 Jump Rope Practice -then- 3x through: :30s Squat Hold :30s Duck Walk :30s Hollow Hold Skill: 'Tempo Back Squats' 1) Review movement and proper technique then 2) Perform the following Tempo Back Squats (33X1) 5 @ 50% 3 @ 60% 1 @ 70% 5 @ 60% 3 @ 70% 2X1 @ 75% WOD: AMRAP in 9 minutes of: 6 Power Snatch (95/65) 9 Box Jumps (24/20) 12 Front Squats (95/65) Cool Down: 5:00 Double Under Practice  ....

Read More

Tuesday, December 9th

01/09/2018

  Warmup: 10-8-6-4-2 of the following: Russian Kettlebell swing (53/35) Ring Row Hand Release Pushups Skill: 'Strict Toes To Bar and Handstand Pushups' Spend 5-7 minutes finding a Max Effort set of Strict Toes to Bar Spend 5-7 minutes finding a Max Effort set of Handstand Pushups Take 50% of each max effor set! Perform a Ladder set with that number. For example...If you hit 10 Toes to Bar (10x50% = 5) you would perform the following HSPU 5 - 4 - 3 - 2 - 1 ....

Read More