WOD WOD, February 5, 2020
Fire breathing Metcon (3 Rounds for reps) Three-peat efforts 3 rounds 10 power cleans 15 burpees over bar 30 Wall balls 15 burpees over bar 10 power cleans 3min rest btw rounds Rx 50/35 Rx+ 60/42.5 (7min cap each round) VARIATIONS: PC: Reduce load (quick singles) Burpees: Step/Nurpees WB: Reduce load/height Power Clean (Weight) (at…
READ MOREWOD WOD, February 4, 2020
Dirty 30’s Warm-up a) Upper body Flow b) TGU Tech Necessities TGU – skill session/body priming 10 Minute AMRAP for quality Alt sides Turkish get-ups *Weight: slight increase to last 2 weeks, or, the same * Record load and total reps for reference not for competition Metcon (Calories) In teams of 3: A) Max Calorie…
READ MOREWOD WOD, February 3, 2020
SWOL nation Warm-up 30sec Glute activation each side Banded walks 10 steps fwd/back 10 Banded squats with tempo 10 Banded psoas march with pause 30sec Glute activation each side Banded walks 10 steps sideways 10 Banded squats with tempo 20 Banded psoas march with pause Back Squat (Weight) Squat program week 4 E3M 5×5 @…
READ MOREWOD WOD, February 2, 2020
Easy like Sunday morning Metcon (Time) In Pairs – For time 2000/1600m row 120/90 Cal Assault Bike/Ski erg 1500/1200m row 120/90 Cal Assault Bike/Ski erg *Share as 250/200m intervals on row * Share Bike/Ski cals as pleased *Take note of pace on rower – Aim for consistent pace/500m splits * Take note RPM/watts on Bike/Ski…
READ MOREWOD WOD, February 1, 2020
Super Saturday Metcon (AMRAP – Rounds and Reps) 2 Part buddy AMRAP a) AMRAP in 12 Minutes 6 x C2B Pull Ups 6 x DB Box Step Up on and over ( 2 x DB ) 9/6 x bike (+1 cal each round ) REST 4 MINUTES b) AMRAP in 12 Minutes 6 x Burpee…
READ MOREWOD WOD, January 31, 2020
Friday OOOOOFT Warm-up a) Extended snatch prep Hips / T spine / shouler act b) H/PS tech Hang Power Snatch (Weight) Barbell cycling E2M x6 Pause hang power snatch doubles (2sec pause at knee + 2sec pause in catch) Sets 1,2,3: 2 @ 50% Sets 4,5,6: 2 @ 60% *Keep the pauses strict *focus on…
READ MOREOlympic Weightlifting WOD, January 30, 2020
Cycle 2: Basics Wk1 Metcon Muscle Sn + OHS EMOM 5: 1+2 Bar only Snatch (Weight) 1 rep E90sec x10 1-5: work up 6-10: 55-60% Clean and Jerk (Weight) 1 rep E90sec x10 1-5: work up 6-10: 55-60% Back Squat (Weight) E3M x5 Work upto 1×5 @ 70%
READ MOREWOD WOD, January 30, 2020
Rump Day Warm-up 30sec Glute activation each side Banded walks 10 step fwd/back 10 Banded squats with pause 10 Banded psoas march with pause 30sec Glute activation each side Bankded walks 10 step sideways 10 Banded squats with pause 10 Banded psoas march with pause Back Squat (Weight) Squat program week 3 E3M x4 1×3…
READ MOREWOD WOD, January 29, 2020
Choose your own adventure Metcon (Time) 10 rounds 35 DU/50 Singles then either… a) 1 rope climb to 15ft/3 rope pulls b) 1-2 bar/ring MU c) 3 pull ups/3 banded pull ups d) 5 ring rows *Once you pick one, stay with that option *15min cap Core / Stability POST Midline w/buddy 12 Min AMRAP…
READ MOREWOD WOD, January 28, 2020
Tuesday Thrills Warm-up a) 3-way buddy t spine/shoulder opener b) EMOM x 9 mins ( 3 rounds increasing pace ) 1. 30 Second row – no feet straps 2 .6 x p /side x light DB high pulls 3. 5 x scap pull ups / 5 x beat swings / 5 x kipping leg raises…
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