WOD WOD, November 27, 2019
Legs n Lungs Warm-up Gym Flow ( Athletic w/up ) Mix Flow BB tech / Kip Play Pendlay Row (Weight) E3M x5 8 Pendlay Rows 10 Kip swings *Work up in weight as long as you can hold strict form! Metcon (AMRAP – Reps) 3 x 3 Minute AMRAP: 30/20cal bike 10 Pull ups Max…
READ MOREWOD WOD, November 26, 2019
The Long game A true test of pace-ability. Today, disregard total reps. The focus of this workout is to have near-identical numbers for every movement across the 3 rounds. #consistancy Warm-up 2 rounds of 40on/20off R1: Banded squats, R2: Medball squats Plank Ski BW lunges Rope pulls from the floor Metcon (AMRAP – Reps) 3…
READ MOREWOD WOD, November 25, 2019
The Monday Shuffle Warm-up 2 rounds 50 Single skips/30 DU 10/10 DB press 20 BW Lunges 10-15 beat swing 100m jog Metcon (Time) 2 Rounds, 16 Minute cap: 60 DU 6 Strict HSPU 12 DB Box step ups 22.5/15 24 TTB 400m Run 3min rest between rounds R1: start at 60 DU R2: start at…
READ MOREWOD WOD, November 24, 2019
Grab a buddy and Go! Metcon (Calories) 30sec on/90sec rest x9 30sec work on machines 90sec rest *in rest complete 20m Dball carry *you pick weight of ball *3 rounds of each machine, start at either one Partner 1 goes at 3,2,1 Partner 2 goes at 1min mark
READ MOREWOD WOD, November 23, 2019
Movember Murph Prep 1 week out from the big dance… time to have a little play with MURPH… Metcon (AMRAP – Rounds and Reps) In pairs , AMRAP in 27 minutes 800m run – shared 20 rounds of Cindy shared ( 10 each ) 800m Run AMRAP Cindy in remaining time *Cindy : 5 x…
READ MOREWOD WOD, November 22, 2019
Run the gauntlet Warm-up A) 3 sets 5 x Inchworm + Down Dog 5 x Perfect stretch 30 Second Passive Hang B) BB Tech Split Jerk (Weight) Friday BB Cycling E2:00 x 7 sets ( No misses ) 3 x Hang power cleans 1 x split jerk Metcon (Time) 5RFT 7 x Hang Power clean…
READ MOREWOD WOD, November 21, 2019
Deception Too sprint or not too sprint? Necessities Pre WOD FBB w/buddy -( 2-3 rounds each ) 8 x Suitcase hold, FF elevated lunged p/side ( 2 x DB ) on 20kg plate 8 x Staggered stance RDL p/side ( 2 x DB ) 30 Second p/side Powell raise from side plank ( use incremental…
READ MOREOlympic Weightlifting WOD, November 21, 2019
Cycle 11: Volume wk 2 Snatch (Weight) E2M 3×3 @ 50% 3×3 @ 60% 3×3 @ 70% Clean and Jerk (Weight) E2M 3×2 @ 50% 3×2 @ 60% 3×2 @ 70% Front Squat (Weight) 10mins Work up to double between 75-85% *6 attempts max
READ MOREWOD WOD, November 20, 2019
Pre Season camp Warm-up Run Prep 101 inc. glutes Metcon (AMRAP – Rounds and Reps) AMRAP 24 – with a buddy Run 400m each 50m DB carry each Run 400m each 50m KB Farmers carry each Run 400m Each 50m KB Front rack carry each Deadball: 55/35 KB: 20/12 (Rx+ 24/16) Gymnastics Post WOD Gymnastics…
READ MOREWOD WOD, November 19, 2019
Dumbells n Dubz Warm-up A) Bike 4 x 30/30 B) Squat Prep :2 Sets of 10m Lateral Band walk/side 20 Second Shoulder tap 10m Banded walk forward / backward 20 Second side plank L 10 x Banded Glute Bridge 20 Second Side plank R Back Squat (Weight) E3M x5 – 50-60% Set 1: 4 Reps…
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