WOD WOD, July 1, 2020
Wednesday Warm-up 90sec banded hips per side Then, 30sec on/30sec off x 4 rounds 1- Bike/Ski 2- Alt btw box step up and push ups Metcon (AMRAP – Reps) Part A – 3min on/2min off x2 sets (18mins) a) Bike/Ski b) AMRAP 12 DB Step ups 6 Single DB Push up + renegade row (3/3…
SEE EVENTWOD WOD, June 30, 2020
Tuesday Warm-up 5 min full body, get into skill Metcon Part A -Pre WOD Skill Rotating EMOM x 16 Minutes 1. Rope Climb variation : Legless / W/legs / Seated practice 2. FULL REST 3. Handstand Walk / Wall Walk 4. FULL REST *Spend the full minute working on skill, recover well in rest **Split…
SEE EVENTWOD WOD, June 29, 2020
Monday Warm-up 5min general body flow then Hang power clean & Hang squat clean technique Metcon Movement prep/warm up – EMOM 10 1- 5 x Seated Box Jumps 2- 10 x Ball Slams w/light Dball (12/9kg) 2min rest/transition *Fire up CNS / Hips etc *Buddy up for this work in alt Hang Power Clean (Weight)…
SEE EVENTWOD WOD, June 28, 2020
Sunday Funday : IWT ( Interval weight training ) Looks can be deceiving! Power Endurance Intervals aint no joke….Big OOOFt indeed crew, les have some fun! Warm-up 2 Sets w/buddy P1 : 90 Sec Machine increasing in pace/ round P2: R1 : 5 x Inchworm walk outs / 5 x Nurpees R2: 5 x Prisoner…
SEE EVENTWOD WOD, June 27, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 25 – with a partner 1200m Run 120 Reverse lunges 800m Run 80 Hand release push ups 400m Run 40 Burpee box jump overs *Share runs & reps evenly
SEE EVENTWOD WOD, June 26, 2020
Friday Warm-up 1min banded lat per side 1min banded chest per side 30on/30off x4 P1: Row P2: Alt btw tempo push up & Dead hang Metcon (AMRAP – Reps) Friday Benchmark "Pressing Lynne" Every 3.30 x 5 Max Reps Bench Press @ BW Max Reps Strict Pull Ups *Score = Total combined reps both movements…
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What is your why?
What is your why? By Coach Chris. What makes you get out of bed in the morning and come to a cold gym? What makes you come to the gym after a hard day at work? What is your why? There are so many reasons out there, everybody has a different one. Some may be…
SEE EVENTWOD WOD, June 25, 2020
Thursday Warm-up 5min general warm up & hip flow then Squat clean tech + TTB progression Metcon MOVEMENT/WARM UP EMOM 10 1- 5-8 Wall balls (UB) 2- 30sec plank 2min rest/transition Squat Clean (Weight) STRENGTH EMOM 10 1 Squat clean working upto heavy 2min rest/transition Metcon (Weight) SKILL EMOM 10 1- Complete 2×5 TTB in…
SEE EVENTOlympic Weightlifting WOD, June 25, 2020
Cycle 7: Strength Work Wk 2 Power Snatch (Weight) E90sec x10 2 reps upto heavy *no misses Power Clean (Weight) Power clean + Clean E90sec x10 Working upto heavy *no misses Snatch Grip Deadlift (Weight) Snatch Deadlift E2M 5×5 @ 100%Sn
SEE EVENTWOD WOD, June 24, 2020
Wednesday Warm-up 30on/30off x3 P1: Bike P2: Step ups P3: Plank/HS hold/Rope pull Metcon (AMRAP – Rounds and Reps) Machine WOD felacio In Teams of 3, AMRAP in 25 120/100 cal bike 40 x Box Jump Step Down 20 x Strict HSPU / Open Standard 10 x Rope Climb *Bike minimum effort 45 sec RX…
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