Thursday, June 21, 2018

WARM-UP

20 PVC Around the World

20 Good Mornings

Banded Shld/Chest

:60 Squat Hold

Scorpion

Iron Cross 

Calf Stretch

SKILL 

Handstand Walks / Holds / Kick Ups

2 PERSON TEAM WOD

3 RDS

400m Relay Run (Each partner runs 200m)

30 DB Lunge Steps

30 DB Thrusters

30 DB Alt Snatch

30 DB Bench Press

*same weight for all movements 55/35#*

Tuesday, June 19, 2018

WARM-UP

Row 250m

:60 Empty Bar Frt Squat Hold

Wall Shoulder Stretch

Lat/Tricep Smash/ Wrist Stretch

Pigeon Pose

Leg Swings

STRENGTH

Front Squat - 3x5 @ 80% of 1RM

WOD

3 RDS

400m Run

30 KB Swings (53/35)

2 Bar Muscle Ups / 2 Pull Ups + 2 Push Ups

CORE

30 GHD Sit Ups into :30 Plank Hold

20 GHD Sit Ups into :20 Plank Hold

10 GHD Sit Ups into :10 Plank Hold

Tuesday, June 12, 2018

WARM-UP

200m Row

Squat Hold

Spiderman Lunge

Pigeon Pose

Empty Bar Bear Complex x5

15 Push Ups

STRENGTH

6 min, Perform Every 0:45 sec, Increase Every Set

1 Rep  - Cluster *squat clean directly into a thruster*

WOD

For Time:

21 Lateral Bar Burpees

21 Power Clean (135/95, 115/75, 95/65)

15 Lateral Bar Burpees

15 Hang Clean

9 Lateral Bar Burpees 

9 Thrusters

*your weight must remain the same for each barbell movement*

 

 

Monday, June 11, 2018

WARM-UP

Burgener Warm Up

20 Pass Thru

10 Good Morning

20 Lunge w/Twist

Scorpion

Iron Cross

Calf Stretch

STRENGTH

3 sets- Max Effort Pull Up + Max Effort Push Up

*perform strict pull-ups or parallel ring rows until failure then immediately begin an unbroken set of push-ups*

2 PERSON TEAM WOD

2 RDS

800m Relay Run *each partner runs 400m separately*

40 Cal Row

30 Power Snatch (115/75, 95/65)

20 Synchronized V-Ups

 

Tuesday, June 5, 2018

WARM-UP

Empty Bar Bear Complex x5

:60 Squat Hold

Banded Shoulders

15 Push Ups

High Kicks/Walking Lunge Down & Back

STRENGTH

Push Press 

6min EMOM, start at 50% or more, perform 5 reps every :90, increase weight every set

WOD

4 RDS

150m Row

25 Wall Ball

10 Alt DB Snatch (70/55, 55/35)

AP/CORE

5 RDS - 20 sec straight leg raise holds