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Siteplicity
Mobility: 10min Athlete Choice Pre/Rehab: 2rds I Y T W’s 10 Single Leg RDL Skill: Rowing WOD: 2-person team 500m Row + 25 Sit-up 400m Row + 25 Sit-up 300m Row + 25 Sit-up 200m Row + 25 Sit-up 100m Row + 25 Sit-up
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Warm-up: 200m run then 3rds of: 10 Scap Push-up @2122 5 Inverted Burpee to Wall Strength: Bench Press 3 x 80/85/90 “DT” 5rds 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his...
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15min Muscle Up progressions WOD: 600m Row 500m Run (400 + 100) 45 DU 35 C2B 25 Russian Twists (25/15) 15 Box Jump (30/24) *Step-down only 5 Muscle-up
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Warm-up: 200m run then 2rds of: 20 Bird Dog 10 Glute Bridge @1113 Strength: Back Squat 3 x 80/85/90 WOD 3rds 7min cap 15 Thrusters (95/65) 12 Burpee Finish: 2 sets 25 Banded Hamstring Curls 20 Wrist Curls w/ Barbell
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Warm-up: 200m run then 3rds of: 10 Nose to Wall Shoulder Taps 10 Med Ball Cleans 10 Dislocates Strength: OHS 4-3-3-2-2 WOD: 4rds 6 Power Snatch 12 Wall ball (20/14) 24 DU
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Mobility: Lax Ball Roll Out: 5min Thoracic Spine 5min Glutes 3rds 10 Partner Glute Ham Raises 60sec Weighted Plank Hold 15min Goat Training WOD: 2-person team 4rds each of 400m run *While Partner A is running, Partner B is rowing for Cals. *Scores will be: #1- Total time to complete the 8 400’s #2- Number...
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Warm-up: 200m run then 2rds of: 10 Shoulder Pro/Retract @ 2122 10 Roll to Candlestick Strength: Bench Press 5 x 75/80/85% WOD: “Elizabeth” 21-15-9 Cleans Ring Dips (135/95) Finish: 3 sets 30sec Box Shoulder Stretch 1min Banded Hip Distraction (30 each leg)
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EMOM x 16 1) Rope Climb x 2-3 2) L-sit x 30-45sec 3) Ring to Chest Pull-up x 5-6 4) Pistol x 2-4 each WOD: 400m Row 30 T2B 20 Russian KBS (53/35) *Chest level 10 Strict Chin-up 20 Russian KBS 30 T2B 400m Run
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Warm-up: 200m run then 3rds of: 5 Front Squat (45/35) 5 BTN Press 5 Good Morning Strength: Back Squat 5 x 75/80/85% EMOM x 20 Even) Hang Power Clean + Power Clean + Jerk Odd) 6 Lateral Burpee Over Barbell (AFAP) Finish: 3 sets 20 Banded Hamstring Curls
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Warm-up: 200m run then 3rds of: 10 Shoulder Dislocates 5 Strict Ring Dip 4 TGU (total) Strength: OHS 4-4-3-3-2 WOD: 4min AMRAP 6 Hang Power Snatch (115/75) 10 Wall Ball (20/14) Rest 1min 3min AMRAP 6 Push Press 8 Box Jump (24/20) *Step down only Rest 2min 5 Push-up 10 Lunges any style (45/35)
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