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
1:00 Leg Swings (Side to side)1:00 LegSwings (Front to back)|-Then-Every 2:00 for 8:0010 Cal Row/100m Run*10 Banded Good Mornings *Alternate every round6 Rounds- nice heavy dose of cardio todayRow 250/225m (or ski, no bike)Run 200mRest 3:00 Feel: Cardio Pacing: Reach Target Score: Each round should not exceed 3:00 of work at absolute longest, but closer...Read More
100m Run12 Medball Bear Hug Squats50m Sled Push100m Run12 Medball Squat Cleans50m Sled Push100m Run12 Wall Balls 50m Sled PushStrength Review the tempo pull power cleanThen Every 90 seconds for 15 Minutes2 tempo pull cleans heavier than last time we did this. (april 7th)Wod- we are going to adjust the sled distance so we can...Read More
