1:00 Squat HoldThen200m Run10 Spiderman Lunges20 Gymnastic Kips10 Spiderman Lunges200m RunBuild to what you think your set of 3 front squats (with a 3 second pause) should be when you see the word AHAP (as heavy as possible) Strength 3×3 front squat at that weightWod-Ok.. its bike day. its not only up to the coaches...Read More
2:00 Banded Glute ActivationThenEvery 2:00 For 6:00Run 200m 5 KB TatersSkill/strength Pistol work 1:30 KB/Ankle Stretch, per side *use this time to practice some form of 1 legged squats to works towards a pistol16 Cossack Squats 12 Pistol Negatives, 12 per leg (Standing on box)*are you amazing at pistols, ok don’t stand around, try some...Read More
8am Endurance Run 5k (or run walk… or sprint/crawl) Time to get your practice run in for the Bill Sheehan Turkey Sandwich 5k. Remember test and retest. this is the first the test. 2nd is the actual event which we will be holding at the gym because that actually worked out better than meeting at...Read More
What is a shoulder swimmerclick the link Shoulder Swimmers – YouTubeWarm up3 Rounds*6 Push Up10 Air squats 200 m run. speed up your run every roundStrength/SkillRope Climb Skill1×3 Seated Footlock1×3 Seated Footlock+Stand then, 1-3 rope climbsAlready have rope climbs, time to try legless, or try to make it in 2 pulls, or try L-sit leglessThere...Read More
Warm upRun 400m20 Scap Pull Ups 20 kip swings 20 Empty Bar Thrusters *never ever drop and empty bar, 7 years bad luck** There are bar muscle up kip swings in the skill/strength today. on a bar muscle up you are jumping into the bar from a foot or two away and going for that...Read More
2 Rounds15/10 Calorie Row10 KB Swings5 Strict Pull Ups Negatives (5-count negative)Then,20 leg swings per side, front to back and across the bodyThen, 3 sled sprints, (50 feet) increasing intensity on each Deadlift1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%Reps are touch and go.After each set of deadlifts, perform a 50′ Empty Sled sprint.Rest 3-4 minutes after the sled sprint. The goal...Read More
Barbell warm up together. Snatch positional work. Minute 1 -10 snatch grip DL to kneeMinute 2 -10 transitions from knee to power positionMinute 3 -10 Power position power snatchMinute 4 – 5 Hang position power snatch Minute 5 – 5 snatch from the shin with overhead squat Minute 6 – 5 full snatches Warm up...Read More
4:00 Machine of Choice:30 Easy,:20 Moderate:10 Hard Then20 Goblet Squats15 Kettlebell Swings10 Cossack SquatsTake time to warm up to your first working weight for your back squat sets. We are alternating between back squats and front squats this cycle. Back Squat3-3-3-3-3Start around 75% and add weight each set. If it feels good, go for a...Read More
With a partner. 40 Minute time capFor Time (with a Partner)Cash-In: 1,500 meter Row100 Wall Ball Shots (20/14 lb)90 Deadlifts (135/95 lb)80 Hand Release Push-Ups70 Box step ups with one DB 50/3560 Toes-to-Bars50 Burpees40 Power Cleans (135/95 lb)30 Push Presses (135/95 lb)20 front rack lunges 135/9510 Thrusters (135/95 lb)Cash out 1500 m rowRead More
