WOD

Tuesday, October 16th

10/16/2018

  Warmup:   Speed Ladder/Team Stretch   -then-   3x through:   5 Power Shrugs 5 Shrug High Pulls 5 Hang Power Cleans 5 Front Squats 5 Push Press   Strength:   'TNG Power Clean + Jerk'   I) Review movement and proper   II) EMOM for 12 minutes perform:   3 TNG Cleans + Jerk (90% of 5RM)   WOD:   AMRAP in 20 minutes:   9 Wall Balls (20/14) 7 Burpees 5 KBS (24/16) 3 Muscle Up's    ....

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Monday, October 15th

10/15/2018

Warmup: Team Dynamic/Stretch   -then-   3x through:   10 Air Squats 10 Push-ups  10 V-Ups   Strength:   'TNG Power Snatches'   I) Review movement and proper technique...   II) Every :90s for 12 minutes perform:   3 TNG Power Snatches @ 85-87% of 5RM   WOD:   1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10   SDHP (95/65) Box Jumps (24/20) Hand Release Pushups    ....

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Saturday, October 13th

10/13/2018

    Warmup: 800m Run -then- Team Stretch -then- 3x Through: 10 Front Rack Lunges 5 Power Cleans (increase to weight you will use in the WOD) 10 Ring Pushups 5 Abmat Situps WOD: For Total Reps: 4:00 Running Clock: 200m Run AMRAP stationary Front Rack Lunges (115/95) Rest 1 min 4:00 Running CLock: 200m Run AMRAP Power Cleans (135/95) Rest 1 min 4:00 Running Clock: 200m Run AMRAP Ring Pushups Rest 1 min 4:00 Running Clock: 200m Run AMRAP Abmat Situps *Both partners run 200m eac....

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Friday, October 12th

10/12/2018

Warmup:   Team Dynamic   -then-   Team PVC Warmup   Skill:   'Bench Press'   I) Review movement and proper technique...   II) Build to a heavy set of 2 Bench Press + 10 Banded Pull Aparts after each set   WOD:   3 Rounds NOT For Time:   10 DB Reverse Flys 10 DB Rows 10 Jumping Good Mornings (Barbell) 10 Front Raises    ....

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Thursday, October 11th

10/11/2018

Warmup:   1000m Row   -then-   3x through:   10 Air Squats 10 Pushups 10 V-Ups 10 Supermans   Skill:   'DB Bulgarian Split Squats'   I) Review movement and proper technique then...   II) Perform 6X6 (3 each leg) building AHAP on the day!   WOD:   AMRAP in 10 minutes:   2,4,6,8,10,12...etc   Shoulder to Overhead (95/65) Front Squats (95/65)   *Between each round perform 20 Double Unders!    ....

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Wednesday, October 10th

10/10/2018

Warmup:   Team Stretch   -then-   Double Tabata:   Double Unders Abmat Situps   Skill:   'Handstands'   I) Review the following movements:   Handstand Holds Handstand Negatives Shoulder Taps Pike Presses/HSPU Plate Walk/Walk   II) Spend 10-15 minutes going through these Handstand progressions   WOD:   4 RFT:   20 Toes to Bar 90ft DB Overhead Walking Lunge (70/50) 20 Cal Row *20 min Time Cap*    ....

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Tuesday, October 9th

10/09/2018

Warmup:   Team Dynamic   -then-   2x through:   5 Power Shrugs 5 Shrug High Pulls 5 Hang Power Cleans 5 Front Squats 5 Push Press   Strength:   3 TNG Power Cleans + 1 Jerk   I) Review movement and proper technique then...   II) Every :90s for 12 minutes perform:   3 TNG Power Cleans + 1 Jerk   WOD:   Every 6 minutes for 18 minutes perform:   500m Row 24 KBS (24/16) 12 CTB Pullups    ....

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Monday, October 8th

10/08/2018

  Warmup:   Speed Ladder   -then-   2x through:   5 Power Shrugs 5 Shrug High Pulls 5 Hang Power Snatch 5 Overhead Squats   Skill:   3 TNG Power Snatch (80% of 5RM Power Snatch)   I) Review movement and proper technique then...   II) Every 2 minutes for 16 minutes perform:   3 TNG Power Snatches   WOD:   AMRAP in 12 minutes:   51 Weighted Step Ups (45/25) (24/20) 42 Abmat Situps 33 Plate Ground to Overhead (45/25) 24 Russian T....

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Saturday, October 6th

10/06/2018

    Warmup: Team Stretch -then- Double Tabata the following: Kettlebell Swings Double Unders Skill: 'Muscle Up's' I) Discuss and review proper technique and various progressions necessary to complete a Muscle Up II) Spend 10 minutes working on nailing down your next progression with Muscle Ups WOD: 'Partner Bull' U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary F....

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Friday, October 5th

10/05/2018

  Warmup: 90/90 Hip Stretch -then- Speed Ladder/Agilities Strength: 'Deadlifts' I) Review movement and proper technique II) Spend 15 minutes building to a MODERATE set of 2 Deadlifts! WOD: AMRAP in 17 minutes of: 17 Ball Walls (20/14) 17 Push Press (95/65) 17 Deadlifts (95/65) 17 Burpee Box Jumps (24/20)    ....

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