WOD

Monday, June 18th

06/18/2018

Warmup:   2x through:   500m Row 10 Banded Lat Pull Downs 8 Burpees 6 Box Jumps Overs (less height than WOD)   Strength:   'Strict Press & Pullups'   1) Build to a 10RM Strict Press -then-   2) 4 X 8 Strict Pullups (No bands. You may use a spotter to assist.)   WOD:   For Time:   21 - 15 - 9   Hang Squat Cleans (105/75) Burpee Box Jump Overs (24/20)  ....

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Saturday, June 16th

06/16/2018

  Warmup:   3x through:   200m Run 10 Air Squats 10 Pushups 10 V-Ups Skill: 'Gymnastics Goat Work' Choose any or all of the following to work on for 10 minutes: 1) Pistols: Deck Squats & Shoot the Ducks 2) Muscle Ups :  3x: 1 Muscle Up + 1 Ring Dip 3) Handstand Pushups: Pike Presses & Wall Walks 4) Rope Climbs Spanish & Competition Style Foot Holds WOD: With a partner complete the following: 200 Double Unders 150 Wall B....

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Friday, June 15th

06/15/2018

  Warmup: 800m Run -then- 3x through: 10 Air Squats 10 Pushups 10 Abmat Situps Skill: Superset the following until completion: 5X8 Bench Press (buidling AHAP as you go) 5X20 Bicep Curls of choice WOD: For Time: 100 Air Squats 100 Hollow Rocks 100 Pushups *E2MOM perform 5 Burpees *Partition however you would like!....

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Thursday, June 14th

06/14/2018

Warmup: 400m Run -then- 5:00 Ankle/Hip Mobility -then- 10 PVC Step Overs & 10 PVC Bob & Weaves Strength: 'Front Squats' Every :90s for 15 minutes perform: 2 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 4 X 1 @ 90% WOD: AMRAP in 10 minutes: 10 Thrusters (75/55) 10 Burpees 10 Hang Power Snatch (75/55)    ....

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Wednesday, June 13th

06/13/2018

Warmup: 3x through: 200m (Jog there - Sprint back) :30s Dead Hang or :15s Single Arm Dead Hang (each arm) 10 Hollow Rocks 30 Single Unders Skill:  2-3x through: Beginner: 10 Strict Knee Raises 10 Beat Swings 20 Hollow Bounces Intermediate: 10 Strict Straight Leg Raises 10 Kipping Knee Raises 20 Hollow Bounces Advanced: 10 Strict Toes to Bar 10 Kipping 1-Leg Toe to Bar 20 Hollow Bounces WOD: 4 RFT: 50 Double Unders 15 Toes to Bar 15 Wall Ball....

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Tuesday, June 12th

06/12/2018

Warmup: Speed Ladder -then- 2x through: 5 Power Shrugs 5 Shrug High Pulls 5 Front Squat 5 Push Press Strength: For Time: 10 Clean & Jerks (85% of 1RM CJ) *10 min CAP* WOD: For Time: 60 Calorie Row 60 Abmat Situps 60 Hang Power Cleans (135/95)    ....

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Monday, June 11th

06/11/2018

Warmup: 10 - 8 - 6 - 4 30ft Sprint DB Snatches Banded Good Mornings Skill: 'Stone Complex' 3-5 Rounds of: Stone to Shoulder 30ft Stone Walk 5 Stone Squats 30ft Stone Walk 5 Stone Squats WOD: 'Helen' 3 RFT: 400m Run 21 KBS (24/16) 12 Pullups    ....

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Saturday, June 9th

06/09/2018

    Warmup: 800m Run -then- Team Abdominals -then- 2x through: 5 Wall Ball 5 Burpees 5 Box Jumps 5 Deadlifts 5 Push Press *a large portion of class will be warming up for this workout!* WOD: 'Jackies Ugly Sister' AMRAP in 7 minutes: 1000m Row 50 Wall Balls (20/14) 25 Burpee to Plate (45) Rest 5 minutes 'Grip It & Rip It' For Time (8 minute cap): 15 Deadlifts (155/105) 50 Double Unders 10 Hang Power Cleans (155/105) 20 Box Jump Overs (24/20) 15....

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Friday, June 8th

06/08/2018

Warmup: 1) Team Dynamic 3) 3x through: 10 Alternating Lunges  8 Hand Plank Shoulder Taps (each arm) 6 Single Arm DB Presses (each arm) Strength: Superset the following until completion: 3 X 10 Handstand Push-ups or Pike Presses 3 X 200m 1-Arm Overhead KB Walk 3 X 30ft Dragon Walk *depending on time perform at least 2 sets of each! WOD: EMOM for 5 minutes: 7 Overhead Squats (75/55) 5 Burpee Over Bar Minute 5:00 - 10:00 800m Run EMOM for 5 minutes: 7 A....

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Thursday, June 7th

06/07/2018

  Warmup: Speed Ladder -then- 2-3x through: 500m Row or 400m Run 15 PVC Passthroughs 5 (Pushup + DownDog) Strength: 1) Superset the following until completion: 3X10 Bench Press 3X10 DB Floor Press 2) Superset the following until completion: 3X10 Chin Ups 3X10 Hip Extensions WOD: Not For Time: 100 Bicep Curls 100 Barbell Shrugs  ....

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