Barbell Warm-up Every 2min for 20min (10 sets) 3-Position Snatch (high hang, mid hang, floor) Strength: Front Squat (6sets) 5×60/65/70/75%, 4×80/85% If you have time, Cash Out: 5 sets 10 Hollow Rock + 10 SupermanRead More
Warm-up: 200m run then 3rds of: 30sec HS Hold 8 Reverse Burpee Strength: 1a) Press 3x 4-5 reps @85% 1b) Single Arm-DB/KB Row (heavy) 3×8 each arm WOD: “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air SquatRead More
Warm-up: 200m run then 2rds of: 10 OH Plate Step-up to Box (total) 4 Push-up to Spiderman Strength: Back Squat (6 sets) 10×60%, 8×65%, 6×70/75/80%, 4×85% WOD: 20 Deadlift (225/155) 25 Hang Power Clean (135/95) 30 DU 35 Wall Ball (20/14) 400m RunRead More
Warm-up: With a partner complete 4 rounds of: One person rows 200m while the other holds: 1) Plank 2) Hollow Position 3) Bottom of Squat 4) Plank Mobility/Stretching: Hip, Quad, Shoulder Distraction Skill: Rope Climb Skill EMOM x 16 1) 2 Rope Climb 2) 20-30 DU 3) 3-4 Wall Walk 4) 3-4 MU *For skill...Read More
Barbell Warm-up Oly: Every 90sec for 15min (10sets) Hang Clean + Clean + Jerk Plyo: 3 sets of 4 Explosive Box Jumps Strength: Front Squat 5 x 60%, 65%, 70%, 75%, 80%Read More
Warm-up: 200m run then 3rds of: 5 BB Thruster 5 BTN Press 5 Good Morning @ 4011 Strength: 1a) Press 3×6@80% 1b) Single Arm-DB/KB Row 3×8 each arm (heavy) WOD: Tabata Something Else 32 intervals of 20 seconds of work followed by 10 seconds of rest. Pull-ups, push-ups, sit-ups, squats. There is no rest between...Read More
Warm-up: 200m run then 3rds of: 4 Push-Up to Spiderman 5 Glute Bridge @ 2114 6 Hollow Rock Strength: Back Squat 6 x 60%, 65%, 70%, 75%, 80% WOD: 3rds for time 10 Front Rack Lunges (115/75) 100m sprint 20 KBS (53/35) 100m sprintRead More
Warm-up: 200m run then 3rds of: 8 BB Good Morning 6 Back Rack Lunges 30sec Ring L-sit Strength: 4 sets of: 1a) 4 Narrow Grip OHS @3311 1b) 5 Weighted Pull-up WOD: 4rds for time 4 Burpee Over Parallette 6 Ball Slam (25/15) 8 Push-up 10 KBS (53/35) 12 Sit-up 14 Air Squat 100m sprintRead More
Warm-up: 400m run Shoulder Prehab: I’s T’s Y’s W’s L’s Skill: Handstand Walks or Handstand Hold (freestanding/wall) Skill: EMOM x 12 1) 6-8 Candlesick Levers 2) 10m HS Walk or HS Hold (freestanding or wall) 3) 6-8 Weighted Glute Bridge WOD: 2-person team Row 2500m switching every 250m for total timeRead More
