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
20 A-frame Toe Touches1:00 Dead Hang from Pullup Bar-Then-Alternating EMOM 8:00:50 machine10 S-Arm Dumbbell Clean and JerksStrength On a 15 Minute clock, Athletes perform:1 Hang Power Clean above the Knee1 Hang Power Clean below the Knee *Starting around 50% and building if it looks and feels good For Time15 HSPU45 Dumbbell Snatch 50/35lbs15 HSPU45 Dumbbell...Read More
20 Spiderman Lunges5 Inchworms + PushupThenAMRAP 5:00:10 Static Hold on Rings3 Ring Dip Negatives 100m RunThe skill today is GHD sit ups and will be done after the wodAMRAP 1:30 x 6One repeatable set of Muscle UpsMax Sandbag Cleans 150/100lbs*if one of your wod wars teammates is around you might want to consider worm cleansRest...Read More
