8amThere will be rowing, bike, ski, and sandbags……any guesses on the reps and time? 9amWarm-Up:8:00 for Quality1:00 Cardio Choice2 x 25ft (7.5m) Out and Back Lateral Shuttle Run6 Barbell Sumo Deadlift6 Barbell Upright Rows4 Strict Press4 Front Squats4 Thrusters ConditioningEvery 8:00 x 5 Sets500m Row6 Lateral Burpees over the Rower12 Sumo Deadlift High Pull400m Run12...Read More
General Warm-UpFor Quality8:00 minutes30 Second Machine of Choice, Increasing Pace Each Set10 Bootstrap Squats5 Inchworm Push-Ups10 Mountain Climber Lunges10 Hollow Rocks -Then –Build into Specifics on the Thruster and Toe to Bar Movements andModifications + Get to Working Loads on the BarbellThen – Take 5:00 minutes to build to 80% of Goal weight for the...Read More
Warm-Up400m Easy Run—2 Sets, For Quality9/7 Calorie Machine of Choice:30 second Jump Rope10 Down Dog Calf Gas Pedals10/10 Single Leg Glute BridgeConditioning “Eleven’s Fury” 8 Sets, For Max Reps3:00 AMRAP / 1:00 Rest12/9 Calorie Echo Bike200m Run12/9 Calorie RowMax Double Unders in remainder *Can Sub Equivalent Ski Erg Calories for the RowLevel 2:8 Sets, For...Read More
Warm-Up3 Sets, For Quality10 Alternating Box Step-Ups10 Scapular Push-Ups8/8 Single Kettlebell Staggered Stance Romanian Deadlift:15 second Dead-Hang + :15 second Active Hang6/6 Single Arm Ring RowsStrengthEvery 3:00 x 4 Sets10-10-8-8 Deadlifts4-6 Weighted Strict Pull-Ups % of Deadlifts, starting @ 60%, goal of increasing to 70%Pull-Ups: Choice on Load, HeavyWorkoutFor Total Reps12:00 AMRAP2-4-6-8…American Kettlebell SwingsPush-UpsBox Jump...Read More
Warm-Up3 Sets, For Quality200m Run4 Tall Muscle Cleans6 Strict Press4 Hang Power Cleans6 Push Press8 Abmat Sit-Ups“Demodog Duo” Part A)0:00- 15:003 Rounds400m Run12 Hang Power Cleans12 Burpees to Target Part B)15:00-30:003 Rounds for Time400m Run12 Shoulder to Overhead24 Abmat Sit-Ups Barbell Load: 135/95lb, 61/43kgLevel 2:Barbell: 115/75lb, 52/34kgLevel 1:Part A)0:00- 15:003 Rounds200m Run12 Hang Power Cleans9...Read More
Its a double strength day. Don’t skip if you don’t like snatching. we’ll make it work3 Minutes MachineThen Coach lead barbell positional work/warm upStrength 1Weightlifting (this will end up being 30 snatches)Power Snatch + Squat SnatchEvery 2:30 x 5 Sets1+1Rest 10-15 seconds1+1Rest 10-15 seconds1+1 Starting @ 70% of Power Snatch and increasing each setThe complex...Read More
Wod 112 Minutes18 Handstand push ups14 Sychro DB snatches 4 Rope climbsWod 216 Minutes- partner80 foot yoke carry (partners can split 40 feet/ 40 feet10 Sandbags over yoke80 foot yoke carry30 cal ski Wod 3-3 Times through3 minutes 500 meter rowmax power cleans 155/105Rest 1 minute *how are you going to split this work??? switch...Read More
8am35 Minutes, teams of 340 cal row*40 Cal ski*30 burpees *Between every movement team does 12 sled pushes, down and back is 2. 9amWarm-Up:8:00, For Quality:30 second Alternating Cossack Squats:30 second Wall Sit10 Alternating Box Step-Ups5 Box Jumps10 Russian Kettlebell Swings Conditioning For TimeEvery 10:00 x 3 Sets3 Rounds300m Run14 Box Jumps 24/20’’12 Toe to...Read More
10:00 minutes, For Quality10/10 Line Hops (Forward and Back / Lateral)10 Bend and Bows6/6 Single Arm Upright Rows6/6 Single Arm Strict Press4 No Jump Burpees:30/:30 second Samson StretchSpecific Workout PrimerBuild to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders16 Double Unders or Single Unders4 Alternating Single Arm Devils Press24 Double...Read More
Warm-Up8:00 minutes: For Quality9/7 Calorie Machine of Choice8 Bootstrap Squats:10 second Chin Over Bar Hold:30/:30 Side Plank“Dustbringer”Every 2:00 x 20 Sets (5 @ Each Station)Station 1: 10 Ring Rows + 200m Run + 10 Air SquatsStation 2: 16/12 Calorie Echo Bike + 16 Renegade RowsStation 3: 16/13 Calorie Row + 100ft (30m) Farmers CarryStation 4:...Read More
