Warm up3 Rounds– 1:00 Machine– 15 Air Squats -10 hang snathes-5 overhead squats add weight each roundStrength Every 2 Minutes for 16 Minutes1 Power Snatch1 Hang Squat Snatch1 Squat Snatch Wod20 Rounds for Time6 Dumbbell Front Squats 50s/35s 3 Strict HSPU*take it easy on the weight if you are new. Even no weight is fine....Read More
2:00 Machine of Choice2:00 of Banded Glute Activation-Then-2 Rounds10 Banded Good Mornings20 A-Frame Toe Touches 10 Calorie Row (Hard)Strength 1×20 deadlift If you are comfortable doing this, and have been hitting your numbers every week we really encourage you to just go for it. It’s really not that often that we would train to go...Read More
Dare I say “bring a weight vest if you have one” On a 7 Minute ClockRun 400m30 Jumping Lunges20 Empty Bar Push Press Max Freestanding HS Hold in Remaining Time (take as many attempts as you want) sub is max hs hold against wall or max hold db overhead. Strength-N/A Keep in mind we have...Read More
1:00 Hanging Shoulder Opener:30 Front Rack Elbow Pointers1:00 Max Squat Hold w/Bar in Front Rack-Then-3 Rounds250m row or ski 7 Hang Squat Cleans w/Empty Bar 5 Pause Ring RowsOn a 15 Minute Running Clock1 Low Hang Power Clean (@/below the knee) Rest as needed*shoot for 10 reps in 15 minutes Stimulus: Technique to HeavyRest: As...Read More
3:00 Moderate C2 Machine10 Scap Push Ups10 Shoulder Swimmers-Then-20 Plate Ground to Overhead20 Burpees to Plate10 Plate Ground to Overhead 10 Burpees Box Jump OversStrength Every :90 for 12 Minutes 5 Strict PressesStimulus: HeavyRest: As PrescribedCoach Focus: 8 sets of strict press with todays work should allow all athletes the opportunity to dial in their...Read More
Teams of 3Wod 1, 9 minutes (little take on wod wars wod) 2 Scores P1- 12,9,6 95/65P2- 9,6,3P3-7,4,2 Power clean and burpees over bar 95/65First score is time it takes to finish the clean burpee portion of the wod.Second scoreThe entire 9 minutes teammates can switch out on the rower because your second score is...Read More
8amSimilar to last week only with and 800m run (40 minutes) P1- Run 800P2-Ski for calsP3 Row for calsP4 restAll partners can start at the same time with one partner starting on “rest” When the runner comes back, the go to ski, ski goes to row, row goes to rest, rest goes to run. Easy...Read More
2:00 Glute Activation StepsThen20 Banded Air Squats10 Burpees15 Jump Squats10 Burpees15 Jump Squats 10 Burpees Strength- Remember Post Activation potentiation? We are going to do a little of that. What’s the idea behind it? Post-activation potentiation refers to a short-term improvement in performance (e.g. jumping) as a result of using a conditioning exercise (e.g. back...Read More
2 Rounds3 Inchworms + Pushup10 Kip Swings:30s HS Hold-Then-AMRAP 6 Minutes10 Burpees20 Kettlebell Swings 30 Double Unders/:30 PracticeSkillIn team of 312 Min amraprotate through one of the following movements, not spending more than 30 to 40 seconds on it, then switching out– Handstand walk to a set distance-wall walks-HSPU-Handstand holdor-Double DB pressesWodAMRAP 15 Minutes10 Chest...Read More
2:00/Side Pigeon Stretch1:00/Side Twisted Cross-Then-Alternating EMOM 6:001. 7 Box Jumps 2. 10 Banded good mornings StrengthDeadlift 2×15**You will do more than 2 sets, 1 light set of 15 then several sets of less than 15 reps as you build to final set of 15 which we want you to push to be heavier than your...Read More
