WOD

Tuesday, November 12th

11/11/2019

WARMUP:   3 sets with a partner:   P1 = Bike for Calories (increase pace every time)   P2 = DB Complex (light DB, 1 set = full complex with Right arm, then Left)               Deadlift / SA DB Swing / Muscle Clean / Press / Front Squat / Thruster       Review Turkish Getup - Bodyweight       EXTENDED WARMUP: FOR QUALITY - 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes....

Read More

Monday, November 11th

11/10/2019

WARMUP:   Group dynamic warmup & stretch   Then   Review and warmup each of the movements in the WOD       WORKOUT:    "Armistice"    AMRAP X 11 minutes:   11 Power Cleans   11 Burpees over bar   19 Deadlifts (135/95)   18 Pullups       Modified WOD    AMRAP X 11 minutes:   11 Pushups   11 Burpees   19 Sit-ups   18 Air Squats       COOLDOWN:   60 second mome....

Read More

Saturday, November 9th

11/08/2019

OPEN 20.5 ....

Read More

Friday, November 8th

11/07/2019

WARMUP:   3 Rounds (10 min max):   :30 Row or Bike (65% > 75% > 85%)   8 Ring Rows > Scap Pullups > Pullups   8 Pushups > HR Pushups > Burpees   8 Plate DL > Plate Push Press > Plate G2OH   8 Alternating Lunges > Alt. Cossack Squats > Air Squats   :30 Samson stretch > Bootstrappers > Groiners       *Grab a BB: 5 reps each   Snatch Grip Deadlift   High Hang Shrug High Pull   High Hang Muscle Snatc....

Read More

Thursday, November 7th

11/06/2019

WARMUP:   3:00 Light Row   3 Round:   30’ Bear Crawl   30’ Frog Jumps   30’ Broad Jumps   30’ Burpee Broad Jumps       BB Prep: 5 Reps each   Deadlift   High Hang High Pulls   High Hang Muscle Clean   High Hang Power Clean   Mid-thigh High Pulls   Mid-thigh Muscle Clean   Mid-thigh Power Clean           STRENGTH/SKILL WORK:   ON A 13:00 RUNNING CLOCK: Build to a "....

Read More

Wednesday, November 6th

11/05/2019

WARMUP:   AMRAP x 8 minutes:   5 Inchworms   7 Single KB Sumo Deadlift   7 Ring Rows   7 Plate G2OH   15 Plate Hops       Rope Climb Progression:   :10 Hold on Rope   5-7 Rope Pullups (chest to hands)   5-7 Knee to Chest   Practice clamping: J-Hook, box clamp, standing clamp, jumping clamp, jumping clamp + climp-up       STRENGTH/SKILL WORK:   ON A 8:00 RUNNING CLOCK: Practice Footwork on Rope Climb* *Practice e....

Read More

Tuesday, November 5th

11/04/2019

WARMUP:   5:00 Foam Rolling Hips, Quads & Ankles   2 Rounds:   5 Tempo Air Squats (3311)   5 Tempo Back Squats w/BB (3311)   :20 Hollow Hold   :20 Superman Hold   :20 Active Hollow Bar Hang   8/8 Plate OH Split Squats               Then   2 Rounds:   5 Heels Elevated Squats (3311)   5 Toes Elevated Squats (3311)   5 Kip Swings   10 Hanging Knees to Elbows   8/8 Fr....

Read More

Monday, November 4th

11/03/2019

WARMUP:   3 Rounds:   5 Inchworm   5 Pushup to Downward Dog   10 Alternating Groiners   10 Alternating Samson Lunge   10 Arm Circles   10 Arm Haulers   :20 Hollow Hold   Then *grab light-moderate set of DBs   2 Rounds:   20 Plank Shoulder Taps   5/5 SA Strict Press   30’ High Bear Crawl   30’ Low Bear Crawl   :20 Superman Hold   Then   2 Rounds:   2 Perfect Hollow Body Wall Walks   5/5 SA ....

Read More

Saturday, November 2nd

11/01/2019

OPEN 20.4....

Read More

Friday, November 1st

10/31/2019

WARMUP:   3:00 Bike/Row/Run   Then   3 Rounds:   5/5 KB Single Leg RDLs   5 Russian KB Swings   5/5 Single Arm KB Push Press   5 Plate Ground to Overhead   5/5 Alternating Lunges         WORKOUT:   RECOVERY WORKOUT AMRAP x 16 MINUTES* 400m Run (or 2:00 any Mono movement – Bike/Row/Jump Rope) 30 Air Squats 30 Situps 400m Run 30 KB Swing (53/35)(35/26) 30 Plate Hops (45/25) 400m Run 30 Plate Ground to Overhead (45/25) &nbs....

Read More