WOD WOD, June 10, 2020
Wednesday Warm-up EMOM 8 1- 30sec skip 2- 30sec dead hang/scap pull ups 3- 100m Run 4- 30sec Nurpees Metcon (Time) Mixed Aerobic : For Time 50/40 x Cal row 150 x dubz 800m Run ( Bike sub if need to ) 50 x Burpees *Waves to leave on the 3 minute Metcon (AMRAP –…
READ MOREWOD WOD, June 9, 2020
Tuesday Warm-up Hip flow Banded walks Barbell tech Back Squat (5×5) E2:30m – 50-60% *3sec tempo down Metcon (Time) For Time – 12min cap 15-12-9 Hang power clean 15-12-9 Front squat 2min rest 30 Hang power cleans 30 Front squat Rx 35/25 Unbroken anyone? 😉 COOL DOWN 3min Foam roll quads 1min Foam roll lats…
READ MOREWOD WOD, June 8, 2020
Monday Warm-up 3 sets 5 Inch worm walk outs 5 Slow strict press 10 Step ups 20-30sec HS hold Metcon Part A – E 2:30 x 5 1. 5 x Deficit strict HSPU 2. 5 x Strict HSPU 3. 5 x Open Standard Strict HSPU 4. 5 x BB Z Press Metcon (Time) Part B…
READ MOREWOD WOD, June 7, 2020
SUNDAY ENGINE GANG IS BACK Metcon (Calories) 4 minute blocks on either BIKE/SKI/ROW 2 minute rest between blocks Block 1: 15/45 x 4 Block 2: 30/30 x 4 Block 3: 45/15 x 4 Block 4: 60/60 x 2 *15/45 = 15s on/45s off *Block 1 and 2 should be harder efforts, more rest. * Block…
READ MOREWOD WOD, June 6, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Pull up 10 DB Snatch 15 Wall ball 200m Run 1min rest Rx 22.5/15 SCORE: Rounds and reps *Run= 1 rep Modify: PU: Bands, jumping, ring rows DB Sn: Reduce weight WB: Height & weight Run: Machine
READ MOREWOD WOD, June 5, 2020
Friday Warm-up 3 sets 200m Jog Barbell progression TTB progression Metcon (Weight) Strength E2:30 x5 1 Hang squat clean + 6 Front squats 4 Strict TTB/Strict straight leg raise/Strict knee raise *Working upto medium weight – no fails Metcon (Time) WOD – For time (10min cap) 800m Run 50 Thrusters 20/15 30 TTB Unbroken anyone?…
READ MOREWOD WOD, June 4, 2020
Thursday Metcon Deload / Skill day 5min for skill and control 10 slow pass throughs 10 scap pull ups 10 scap push ups Metcon 5min for skill and control 10 Slow spiderman lunges 10 Banded glute bridges 10 Slow banded squats Metcon 5min for skill and control (with pole) 10 Slow muscle snatch from hip…
READ MOREOlympic Weightlifting WOD, June 4, 2020
Cycle 6: Back in Business Wk 3 Snatch (EMOM 15) 1 @ 50-65% Clean and Jerk (EMOM 15) 1 @ 50-65% Snatch Pull (EMOM 5) 3 @ CJ weight
READ MOREWOD WOD, June 3, 2020
Wednesday Warm-up 2 sets 5 Inch worm walk outs into 10 shoulder taps then 2 sets (with a light KB) 10 Swings 5 Press each side Metcon (Weight) Part A – Shoulders / Back E 2:30 x 5 5 x Standing SA DB Shoulder press / side *After each set : 5-8 SA DB rows…
READ MOREWOD WOD, June 2, 2020
Tuesday Warm-up 2 sets – EMOM 1 – 45sec machine 2- 30sec plank 3- 100m Jog 4- 30sec tuck hold (on floor) Metcon (Time) EMOM x 20 Minute 1 : 50 Second machine @ sustain Minute 2 : 30 sec SA KB FR hold L Minute 3 : 150m run Minute 4 : 30 sec…
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