WOD WOD, June 22, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) In Pairs : AMRAP 25 100/80 x Cal Row 20 x Lateral Burpees Over rower 80 x Double KB Front rack Reverse Lunges 20 x Lateral Burpees over rower 60 x Box Jumps 30/24" 20 x Lateral Burpees Over rower 40 x V Ups / T2B 20…
READ MOREWOD WOD, June 21, 2019
Randy Savage Warm-up A) Extensive full body flow + broad jumps / band pull apart B) Barbell tech coaches call Clean / Front Squat / jerk Complex B (Weight) 1 x Clean 1 x Front Squat 1 x Split Jerk Ever 2:00 x 7 Metcon (Time) Barbell Conditioning For time 400m Run 3 Rounds of…
READ MOREWOD WOD, June 20, 2019
June Benchmark “Annie” Warm-up KB carries / Baby Taps / Beat swing Prep Gymnastics Skill Development Kipping pull ups – Running clock see below Options 1- # unbroken C2B 2- # unbroken butterfly pull ups 3- # unbroken kipping pull ups 4- # seconds kipping 5- Alt between hollow hold & superman *Chose 1 and…
READ MOREOlympic Weightlifting WOD, June 20, 2019
Cycle 5: Cleans & FS’s Wk 4 Snatch (Weight) Every 2mins 2×2 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×2 @ 80% 1×2 @ 85% 1×2 @ 87% Clean and Jerk (Weight) Every 3mins 1x (2+1) @ 55% 1x (2+1) @ 65% 1x (2+1) @ 75% 1x (2+1) @ 82% 1x…
READ MOREWOD WOD, June 19, 2019
Legs Eleven Warm-up A) Hip openers B) Groups of 3: 30sec on/30sec off x3 Kang squats Russian swings Banded monster walks Back Squat (Weight) New squat cycle day 1 *Every 3mins: 1×5 @ 50% 1×3 @ 60% 1×3 @ 70% 1×3 @ 75-80% 1×5 @ 80-85%/ new 5RM * Have a spotter or 2 ready…
READ MOREWOD WOD, June 18, 2019
Breathless Warm-up A) Basic Hip flow B) Glutes Metcon (AMRAP – Rounds and Reps) Row / Conditioning AMRAP in 24 with a mate Buy in each round: 250/200m x Row Then, Alt between A- 5 Burpee box jumps 24/20" B- 5 Devil’s press 22.5/15kg x 2 R4R (P1 row bbj, P2 row bbj, P1 row…
READ MOREWOD WOD, June 17, 2019
The Pressing Joker Warm-up A) 3 Way Buddy Shoulder release / PVC pass through B) Modified version of HS prep 2 rounds instead of 4 super set with T2B progression Gymnastics Gymnastics skill development : HSPU’s EMOM x 12 1- # unbroken HSPU – Kipping / strict / Negatives 2- 10 Second Hollow / 10…
READ MOREWOD WOD, June 16, 2019
Sunday Funday bikaskiathon Metcon (Calories) A1 ) Teams of 3: 12 Minute Ski for calories * Chase each ski effort with 10 x DB Goblet Squats 22.5/15kg REST 3 A2) Teams of 3 12 Minute Bike for *Chase each effort with 10 x Ball Slams 15/9kg *Every 4 Minutes including 0 = 10 x Team…
READ MOREWOD WOD, June 15, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 25 – In Pairs 5 x Strict Rig Dips – Each 10 x Hang Power Cleans 52.5/35 – Each 200 x Run – Each 40/30 cal row – shared *Every second run, use a sandbag RX PLUS : 60/40kg OPTIONS: RD : Ring Push Up /…
READ MOREWOD WOD, June 14, 2019
TFIF Warm-up DL Prep 101 Run Inchworm walk outs Rotation lunges Frankie’s Drinking birds Glutes Deadlift (Weight) Every 2:30mins x 6 1 x 5 @ 50 % 1 x 5 @ 60 % 1 x 3 @ 65 % 1 x 3 @ 70 % 1 x 2 @ 70-75% 1×2 @ 75-80% Metcon (Time)…
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