WOD WOD, August 26, 2020
Wednesday Warm-up A) Banded Hips x 2 mins B) Med Ball Clean breakdown 5 x DL 5 x DL + Shrug 5 x Hang Cleans focus on shrug under 5 x Med Ball Cleans from floor 5 x Burpees over ball x 2 Sets C) BB Tech 3 Pos clean Power Clean (Weight) 3 Pos…
READ MOREWOD WOD, August 25, 2020
Tuesday Metcon Pre WOD Skills – 10mins open cap All things handstand push ups! Option 1: deficit strict HSPU Option 2: Strict HSPU/HSPU practice Option 3: Lowering/HS holds Option 4: Seated DB press *All options are 3-5 reps max per set *this is for quality/skill not reps, that’s the WOD Metcon (AMRAP – Rounds and…
READ MOREWOD WOD, August 24, 2020
Monday Front Squat (Weight) Strength day FS + BS Combo Wk 3 E3M x5 3 FS straight into 6 BS Sets 1-4: warm up weights Sets 5: working weights: 70%FS Metcon (Calories) WOD – 5 sets Teams of 4 #getaroundit 50sec max cal Bike 10sec rest 50sec plank 60m walk in then SCORE: Max cals…
READ MOREWOD WOD, August 23, 2020
Sunday Metcon Metcon (Calories) 3 Mins On/ 2 Mins Rest 3 Rounds 6 Dumbell Snatch 22.5/15 12 Burpee Over Dumbell Max Remaining time on Rower Into 3 Rounds 6 FR Reverse Lunges 24/16 12 BJST 24"/20" Max Remaining time on bike
READ MOREWOD WOD, August 22, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 20 – in pairs 30/24cal Row 50 Shoulder to overhead 30/24cal Row 50 Hang power cleans 30/24cal Row 50 Deadlifts 30/24cal Row 25 Synchro burpees *Share reps as pleased Rx 40/25 Rx+ 50/35
READ MOREWOD WOD, August 21, 2020
Friday Warm-up Flow/Run prep 2 Rounds Each Partner Up P1. 100m run P2. Light KB 1hand suitcase carry, 1 OH carry (Up one length of gym swap hands on way back) Metcon (Time) Run n Carry : In Pairs for total time 400m Run Each 40m / Side SA KB Suitcase Carry – each 400m…
READ MOREWOD WOD, August 20, 2020
Thursday Warm-up 2 min per side banded lats 2-3 rounds 10x Goblet Squat pause at bottom 5x Per side KB row 5x Per side KB floor press Front Squat (Weight) Strength day FS + BS Combo Wk 2 E3M x5 3 FS straight into 6 BS Sets 1-3: warm up weights Sets 4-5: working weights:…
READ MOREOlympic Weightlifting WOD, August 20, 2020
Cycle 9: Traditional Wk 2 Snatch (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Clean and Jerk (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Front Squat (Weight) E2M x6 Heavy double Snatch Pull (Weight) 3 pos pause Sn DL E2M x6 2 @ 100%Sn…
READ MOREWOD WOD, August 19, 2020
Wednesday Warm-up 2 Rounds 8x Inch worm walk out to cobra 8x Spider man lunge with rotation 5 Shuttle runs (up & back = 1) BB Tech Clean & Jerk Clean and Jerk (Weight) Strength Clean and Jerk (2sec pause in jerk catch) E90sec x10 *Working upto heavy (if technique allows) Metcon (Time) WOD –…
READ MOREWOD WOD, August 18, 2020
Tuesday Warm-up EMOM x 8 (2 rounds) 1. 30 sec row 2. 30 sec alt step up 3. 30 sec russian swings 4. 20-30 sec scaled hollow (knees tucked in) Metcon (Calories) Mixed Conditioning @ MAP 5 3 Minutes on / 3 Minutes off x 3 sets w/buddy 20 x Box Jump Step Down 20…
READ MORE