WARM UP 1:00 4 Way Glute ActivationThen:2 Rounds:30 Bike10 Air Squats (with band):30 Bike10 Cossack Squats:30 Bike6 Tempo Goblet Squats (light, 3 seconds down, normal drive up) :10 STRENGTHBack Squat5×5Rest 3-5 minutesbetween sets Set 1: 90%Sets 2-4: 90-95%Set 5: 90% All % based on 5RM. EXTRA…Wanna get shredded or what?3 Rounds20 Abmat Situps 30 Sec...Read More
16 days til the open WARM UPRow 500then:8 Burpee Pull Ups/Ring Rows8 Hang Muscle Cleans6 Burpee Pull Ups/Ring Rows6 Hang Power Cleans (At Power Position)4 Burpee Pull Ups/Ring Rows4 Hang Power Cleans (at Knee) :10 STRENGTHEvery :90 for 15:00 (10 sets)1 Hang Power Clean, Below the KneeStart in the neighborhood of 70% of your 1RM...Read More
WARM UP3 Rounds1:00 Machine (:10 sprint :50 sustain pace)20 Seated Light DB Strict Press3 Inch Worms with Push Up :15 SKILL DEVELOPMENT:30 Holds in Hollow Progressions and Arch THENEMOM 10 Minutes1 Perfect, repeatable set of Toes to Bar orKipping Knee Raises :35 WODAMRAP 16 Minutes in Teams of 3:P1: Max Rep Rope ClimbsP2: 6 S-DB/KB...Read More
Monday 1/30 WARM UP Alt. EMOM 9 Minutes1- 50ft Bear Crawl2- 50ft Duck Walk3- 14/10 Calorie Air Bike or 18/15 calorie Row :12 SKILLHandstand Walk Skill Warm Up1x :20 HS Hold1x :20 HS Hold + Weight Shift (lift hand off floor or shoulder taps)3x Kick Up + Walk into Wall (wall walks) then, 2:00 to...Read More
8amTeams of 35 Minute max sandbag cleans Then 24 Minutes (8 minutes per machine) max cals on 3 machines Each partner will spend 8 minutes on each machine. switch at 8 and 16 minutesThen 800 meter sandbag carry. you can switch the sandbag whenever you want but when you do everyone does 3 burpees. 9amCoaches...Read More
3 Rounds 12 Air Squats > Empty Bar Front Squats for the last 2 rounds8 Tempo Push Ups6/4 Cal Bike :10 SKILL:30 DeadhangRest :30:30 Scap Pull UpsRest :30:30 Gymnastic KipsRest :305 Kip + Pull Up + KipRest :303 Kip + Chest to Bar + Kip Rest 2:00, then: EMOM 5 minutes 1-3 bar Muscle Ups...Read More
Thursday 1/26 WARM UP 1:00 Banded Pull Aparts (7’s)10 Cal SKI8 Push Ups10 Double DB Press :15 SKILLEvery 2 Minutes for 12 MinutesMax Handstand Walk/Handstand Shoulder Taps/Handstand Hold *Athlete works for :60 and rest for :60 each round*if you absolutely are not going upside down you can do a minute static db hold overhead or...Read More
WARM UP 4-way Banded Glute Activation Steps, 20 per direction 2 Steady Rounds 12 Bird Dogs 15 Pause Goblet Squats w/ band around knees (light) 10 Elevated Calf Raises :10 STRENGTH Back Squat 5×5 Rest 3-5 minutes between sets Set 1: 87.5% Sets 2-4: 87.5-92.5% Set 5: 87.5% *Based off 5RM. Build up to 87.5%...Read More
WARM UP 2:00 Machine25 feet Butt Kicks2:00 Machine25 feet High Knees1:00 Machine25 feet Duck Walks *Pick the machine you plan to use in the WOD if it’s not the rower.*this workout is tough. If you are pushing the pace on seven 2 minute row interval you are going to be completely spent when you leave....Read More
