2:00 Shoulder Swimmers Then Alt. EMOM 9:00 (:50s working :10s Transition)1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)2- Bar Facing Burpees 3- Ring RowsLogistics are tough on this one so plan out WELL BEFORE THE WOD where you walking with a barbell overhead if you are doing that version. There...Read More
AMRAP 5 Minutes12 Light DB Deadlifts9 Light DB Hang Cleans6 Light DB Shoulder to Overhead :10 machine SprintSkill- Don’t skip if you don’t like or have no interest in going upside down. YOU DO NOT have to work on handstand work if you no interest in doing it. we have plenty of alternatives available including...Read More
2:00 Row/Ski/run@ Moderate Pace1:00 Banded Good Mornings1:00 Banded Pull Downs1:00 Single Unders 2:00 Row/Ski/run @ Workout PaceWodRun 5k OR Ski 5k OR Row 5kDo one or two. if you do 2 really focus on pushing the pace of one of them and doing the other at a forever pace. Short wod will posted if you...Read More
Couch Stretch 2:00/ SideThen3 Rounds10/7 Calorie machine15 Russian KB Swings10 KB Goblet SquatsThen, 2:00 4-way Banded Glute ActivationStrength Back Squat5×5 @ 87.5% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets.The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.WodOn a 10...Read More
Sunday Funday teams of 2Wod 1-Classic8 minutes Alternating rounds6 Kb swings4 goblet squats Run to conesDont start working until your partner tags you inWod 2-10 Minutes Amrap split how you want20 wall balls 10 cals on ski or bike Rest 5 minutes BUT start to warm up for your one rep tryWod 3-8 Minutes for...Read More
8 am endurance team of 2Rower and ski erg today15 minutes each machine, score is total metersPartner 1- Ski or row for meters while Partner 2 runs 400, switch after partner 2 is backKeep track of your runs because that will be added to your total meters at the endAt the 15 minute mark switch...Read More
300m Run20 Air Squats50’ High Knees50’ Butt Kickers50’ Lunge and Reach50’ Duck Walk20 Front Squats, empty bar300m RunThen,1×3 Power Position Squat Clean1×3 Hang Squat Clean1×3 Squat Clean w/ light weight Then, continue building to 1st barbell weight.WodEvery 2 Minutes for 24 Minutes250′ Shuttle RunX Squat Clean *250′ Shuttle RunSet up a 25-50′ section and perform...Read More
20 A-frame Toe TouchesThen,Alt. EMOM 6:00, each movement twice:1- 10/8 Calorie Row2- 10 Pause Ring Rows (Pause at top of row) 3- 15 Russian KB Swings Rope Climb Skill1×3 Seated Foot locks1×3 Seated Foot Lock + Stand1 “as many pulls as possible” Rope Climb1 Rope Climb AMRAP 24 Minutes, alternating movements with a partner:2 Rope...Read More
