WOD WOD, February 27, 2020
Trust the Thrust Metcon (Time) For Time w/ a partner 1000m Row 50 Thrusters 30 Pull ups 3min rest 30 pull ups 50 Thrusters 1000m Row *20min cap Rx 20/15 *Bar must not touch the floor all workout (except 3min rest) Metcon (Weight) Turkish Get Up 10mins Alt sides until you’ve done 15-20 reps total…
READ MOREWOD WOD, February 26, 2020
The MAP Lyfe Metcon MAP 1 EMOM x 12 Odd : 30 Second AB Even : 30 Second KB Russian Swing ( 15-20 ) *4 Min Rest b/t EMOMS EMOM x 12 Odd : 30 Second Ski Even : 30 Second Ab mat Sit up ( 15-20 ) Rx : 24/16kg Rx + 32/24kg FOCUS:…
READ MOREWOD WOD, February 25, 2020
Beyonce’s Bump WK7 Back Squat (Weight) E3M 5×5 @ 50% *3sec tempo each rep *Strict %, Strict tempo *after each set perform 30sec hollow hold (arms by side only) Accessory Strong work. Groups of 3 EMOM 9 Min 1: 6-10 Strict chin ups – C2B/BW/banded Min 2: 20-30sec Medball pec hold Min 3: 6-10 DB…
READ MOREWOD WOD, February 24, 2020
Monday Madness Metcon E2M x 10 a) 300m Run (90sec cap) b) 5 TnG Power cleans + 10 Burpees Rx 60/42.5 *FOCUS: barbell cycling and consistent efforts MODZ Run: Reduce distance/Row 300m PC: Reduce weight to go TnG Burpees: Nurpees Holds and Carries Post-WOD Strength 5 sets (each) with a buddy Sandbag/Deadball carry 60m *Choose…
READ MOREWOD WOD, February 23, 2020
Mikko’s Triangle Progression Metcon 10 Rounds 1min Bike 1min Row 1min Ski 2min rest *55sec cap on all machines Option 1: Start at 10cals each and +1 each round Option 2: Stay at 15/12cals throughout Option 3: Stay on for 55sec and move and sweat
READ MOREWOD WOD, February 22, 2020
Super Saturday Metcon (AMRAP – Rounds and Reps) In pairs , AMRAP in 24 minutes 8 x BBJO 12 x DB Squats ( 2 x DB ) 9/6 x Cal row *Increase row by 1 cal each effort Rx 24/20" 22.5/15kg x 2 DB
READ MOREFriday Feelzzz WOD, February 21, 2020
Friday Feelzzz at the bar 🙂 Metcon (Time) Friday Feelzzz at the bar 🙂 From 0-15 mins Work to a max of: 1 High Hang P.Snatch 1 Hang P.Snatch 1 P.Snatch Rest 15-20 mins From 20- 35 mins Work to a max of: 1 High Hang P.Clean 1 Hang Power Clean 1 Power Clean Rest…
READ MOREWOD WOD, February 21, 2020
Friday @ The Bar Snatch (Weight) Pure Weightlifting Part A Snatch work EMOM 6 1 Snatch pull + Hip snatch 40-50% straight into EMOM 6 1 Snatch pull + hang snatch 45-55% straight into EMOM 6 1 Snatch pull + snatch 50-60% FOCUS: Catch position & extensions over weight SCORE: Last EMOM’s weight *If you…
READ MOREWOD WOD, February 20, 2020
Rump Day WK 6 Back Squat (Weight) E3M 1×3 @ 45-55% (warm up set) 3×3 @ 65% *3sec pause 1st rep only *Strict %, Strict pause *after each set perform: 30sec hollow hold (1 leg out only) Metcon (Time) For time 50 Wall balls 100 DUBZ – 6 Bar MU’s 5min rest & REPEAT *7min…
READ MOREOlympic Weightlifting WOD, February 20, 2020
Cycle 2: Basics Wk4 Metcon Muscle Sn + OHS EMOM 5: 1+2 Bar only Snatch (Weight) 1 rep E90sec x10 1-5: work up 6-10: 70-75% Clean and Jerk (Weight) 1 rep E90sec x10 1-5: work up 6-10: 70-75% Back Squat (Weight) E3M x5 Work upto 1×5 @ 70% *if you did last week, increase 2.5kg
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