WOD WOD, June 13, 2019
Thursday Breath-work Warm-up A) 2 Sets : 10 x Rocking Adductor 10 x Cat Cow 10 x T Spine Rotations B) 1 Round : 45s Bike 45s Row 45s Dubz play Metcon EMOM 20 (5 rounds) 1- 15/12cal Bike 2- 15/12cal row 3- 50 DU 4- Rest OPTIONS: Machines: 45sec cap, or, pick a calorie…
READ MOREOlympic Weightlifting WOD, June 13, 2019
Cycle 5: Cleans & FS’s Wk 3 Snatch (Weight) Every 2mins 2×2 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×2 @ 80% 2×2 @ 85% Clean and Jerk (Weight) Every 3mins 1x (2+1) @ 55% 1x (2+1) @ 65% 1x (2+1) @ 75% 1x (2+1) @ 80% 1x (2+1) @ 85%…
READ MOREWOD WOD, June 12, 2019
Pump up the JAM Warm-up A) Banded Lats B) Banded Hips C) 5 reps : Perfect stretch sequence Functional Body Building In Pairs for 15 minutes: 8 x SA DB Bench P/side 8 x SA DB Rows P/side 30 Second x Low Ring Support 30 Second x Weighted KB hollow hold *You go, I go,…
READ MOREWOD WOD, June 11, 2019
Hells Bells Warm-up A) Hip Flow B) Glutes / BB Flow – BACK SQUAT Back Squat (Weight) Every 2:30mins 1×5 @ 50% 1×4 @ 60% 1×3 @ 70% 3×2 @ 80% *In between each set : 6 x Tempo Ring Rows CARDIO OPTION : 4 x 800m Run / 3 Min REST Metcon (Time) Finisher…
READ MOREWOD WOD, June 10, 2019
Pull it n Push it Warm-up 3 Sets : 8 x Half Kneeling Banded Lat act 8 x Halk Kneeling KB press 1 : 10m Bear Crawl 2 : 10m Baby Crawl 3 : 20m Burpee Broad Jump Shoulder Press (Weight) E3MOM x 5 Sets : 5 x Strict Shoulder Press from floor – Building…
READ MOREWOD WOD, June 9, 2019
Sunday Swole Metcon (AMRAP – Reps) In Pairs AMRAP 6 Max cal Ski *partner holding DB by side 2×22.5/15 4min rest AMRAP 6 Max cal Row *partner holding KB FR 2×20/12 4min rest AMRAP 6 Max cal Bike *partner holding Dball 55/35 4min rest *Score is max cal’s total *Write in comments each AMRAP’s separate…
READ MOREWOD WOD, June 8, 2019
Started From the Bottom… Metcon (AMRAP – Reps) Teams of 3 3x AMRAP’s 120 Wall balls 20/14" 90 Box jump overs 24/20" 60 TTB 30 Deadball over shoulder 55/35 *1 Person hanging from rig throughout *Score is total reps of last AMRAP only AMRAP 1: 7mins 3min rest AMRAP 2: 7mins (starting from bottom) 3min…
READ MOREWOD WOD, June 7, 2019
Going the distance Warm-up All things Snatches ! Power Snatch (Weight) E2M for 12mins: 1 Power snatch (from hip) + 2 Hang power snatch + 3 TnG Power snatch *Work upto (no heavier than) 70% *Aim for consistent quality reps *Fast and snappy Metcon (Time) For time: 50 Push press 800m Run 30 Pull ups…
READ MOREWOD WOD, June 6, 2019
Rump Pump Continuing on with our percentage work with squats. Stick to the %’s, hold form and get excited for where this phase will take us ! Warm-up A) Bike 30/30 x 5 B) Hip Flow + Glutes C) BB breakdown for back squat Back Squat (Weight) Every 2:30mins: 1×4 @ 50% 1×3 @ 60%…
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Cycle 5: Clean & FS’s Wk 2 Snatch (Weight) Every 2mins 2×2 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 77% 3×2 @ 82% Clean and Jerk (Weight) Every 3mins 1x (2+1) @ 55% 1x (2+1) @ 65% 2x (2+1) @ 75% 1x (2+1) @ 82% Clean (Weight) Cont. from CJ Every 3mins…
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