Friday 6.5.2020
Skill / Strength: 10 minute EMOM Odd: 10 Turkish Sit Ups Even: 5/5 Single Legged Deadlifts WOD Prep: 4 Alternating Power Snatches (with DB or Bar) 4 V- UPs or TTB then 2/2 Hang Squat Cleans 4 Lateral Burpees WOD: 40 -30 – 20 Alternating DB Power Snatches V- Ups Directly into… 10 -20 – ...
Wednesday 6.3.2020
Warm Up: 6 minute AMRAP 10 Step Ups 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Shoulder 2 Overhead -Using an empty bar or on 5/5 on each side with DB WOD: 5 Rounds: 3 minute AMRAP 5/5 Power Clean & Jerks 10 Box Jumps 1 minute Rest · 5 Reps with a barbell ...
Tuesday 6.2.2020
Warm Up: Using Jump Rope 6 minute AMRAP 5 Walk Outs 10 Pass Thrus 20 Jump Ropes Then… 3 Rounds 30 sec DB Overhead hold Right 30 sec DB Overhead hold Left 30 sec Alternating Renegade Rows 30 sec Rest WOD: (20 minute time Cap) 50 Double Unders 50 Sit Ups 50 Double Unders ...
Monday 6.1.20 – We are coming back!
Warm Up: In 8 minutes 400m Jog Then AMRAP 3 Inch Crawls 5 Object Swings 10 Plank Drags 10 Deadbugs WOD: 3 Rounds: 8 minute AMRAP 800m Run Then 5 – 10 -15 – 20 – 25 – 30… Object Swings Push Ups 2 minute Rest
Sunday 5.31.20
ACTIVE REST & MOBILITY 5k Walk Then Mobility Upper Body 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute Each Side 3. Wrist Stretches: 1 Minute Lower Body 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 ...
Saturday 5.30.20
WOD: 6 Rounds Every 5 minutes 10 Dumbbell Power Clean & Jerks 100m Heavy Object Run (Ideally a sandbag) 400m Run Barbell Version: 8 Power Clean & Jerks (115/85)
Friday 5.29.20
SKILL / STRENGTH: 7 Rounds EMOM Minute 1: Strict Press or Handstand Push ups Minutes 2: 10 Pistols WOD: 10 Rounds for Reps 2 minute AMRAP 12 Object Facing Burpees Max Reps of Movements 1 minute Rest Odd Rounds: Weighted Curtsey Lunges Even Rounds: V-Ups Score = Total Reps (burpees do not count)
Throwback Thursday 5.28.20
WOD: 800m Run @ 3,2,1 Go 400m Run @ 8 minutes 200m Run @ 12 minutes 800m Run @ 14 minutes 400m Run @ 22 minutes 200m Run @ 26 minute 800m Run @ 28 minutes 400m Run @ 36 minutes 200m Run @ 40 minutes · Ideally, Work=Rest SUBS: 800m Run: 1000m row or ...
Wednesday 5.27.20
Movement Prep 3 Rounds: 30 sec hold Bottom of Goblet Squat 30 sec DB or Barbell locked Overhead 20 Shoulder Taps WOD: AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats Rest 3 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees ...
Tuesday 5.26.20
Core Warm Up 30 – 20 – 10 Bicycle Abs* Russian Twists** Plank Ups Prisoner Supermans*** *touching both knees = 1 **Over and back = 1 ***Fingers interlocked behind the head WOD: 20 minute Ladder of 100m Farmers Carry 10 Object Swings 10 Sit Ups 100m Farmers Carry 20 Object Swings 20 Sit Ups 100m ...