WOD WOD, June 18, 2020
Thursday Warm-up 30on/30off x5 on chosen machine Then 10 T-spine rotations per side 10 Rocking adductors per side 10 Down dog to cobra Metcon (Calories) Mixed Machine Intervals 15sec on/15sec off x4mins 1min additional rest 30sec on/30sec off x4mins 1min additional rest 45sec on/15sec rest x4mins 1min additional rest 2min on 1min off 2min on…
READ MOREOlympic Weightlifting WOD, June 18, 2020
Cycle 7: Strength Work Wk 1 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
READ MOREWOD WOD, June 17, 2020
Wednesday Warm-up 1-2mins per side banded lats Then 2/3 sets 5/5 Light DB press w/ a pause OH 10 BW lunges 20sec Hang/beat swing/Straight leg raise Shoulder Press (Weight) E3M x5 5 Strict press (from floor) 5 Feet elevated ring rows (1sec pause at top) *building up in weight Metcon (Time) WOD – 2 sets…
READ MOREWOD WOD, June 16, 2020
Tuesday Warm-up 2 sets 30 single skips 10 RDL w/ a plate 10 Bent over rows w/ a plate 10 Chest to overhead w/ a plate 5 Nurpees *5/10kg max Deadlift (5×5 @ 60%) E3M x5 After each set, complete: 10 Banded pull aparts + 20sec skip/DU Metcon (Time) WOD – 4RFT 30 x Dubz…
READ MOREWOD WOD, June 15, 2020
Monday Warm-up 5min general body flow Metcon FBB PUMP DAY With a buddy M4M for 16 Minutes 1 : 8/side SA DB Glute Bridge BP 2 : 8/side Cross Body RDL ( 1 x DB ) 3 : 8/side Tall Kneeling Palof Press 4 : 30 sec Low Ring FLR / FLR Metcon (Time) Basics…
READ MOREWOD WOD, June 14, 2020
Sunday Funday Metcon (Calories) Pick any machine! Every 5mins x6 sets 45sec on/15 sec off 30sec on/30sec off 15sec on 100m KB FR walk (50m R/50m L) Rest remaining time Accessory 30on/30 off x5 DB Bicep hold *1 DB: hold each head with a hand *Can you hold on for the whole 5mins?
READ MOREWOD WOD, June 13, 2020
Saturday Warm-up 3 sets PC progression Squat/WB progression Run Metcon (Time) SUPER SATURDAY 3 Rounds 15 x Power Clean 30 x Wall Ball 600m Run Rx : 50/35kg, 20/14lbs
READ MOREWOD WOD, June 12, 2020
Friday Warm-up 5min upper body flow TTB progressions DB progressions Step ups Metcon (AMRAP – Reps) 1min on/1min off x16 (8 rounds each) 10 TTB 10 DB hang Snatch (5/5, not alt) Max DB box step overs in remaining time (1 DB) Rx 22.5/15 SCORE: Total Step overs Modify: TTB: straight leg raise, knee raise,…
READ MOREWOD WOD, June 11, 2020
Thursday Warm-up 5min general warm up w/ BW & pole Sn + OHS progressions w/ bar CJ progressions w/ bar Power Snatch (1 + 1) PS + OHS E90sec x10 *Working upto medium/heavy weight *2 sets at each weight before progressing *no misses 1-2mins to reset bar, then Power Clean and Split Jerk (1 +…
READ MOREOlympic Weightlifting WOD, June 11, 2020
Cycle 6: Back in Business Wk 4 Snatch (EMOM 15) 1 @ 50-70% Clean and Jerk (EMOM 15) 1 @ 50-70% Snatch Pull (EMOM 5) 3 @ CJ weight
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