WOD WOD, December 5, 2018
Leggin it Gymnastics Gymnasty skill play Rotating EMOM 15 Minute 1 : Rope Climb legless / 2 reps / 15ft / Foot clamps Minute 2 : Kipping HSPU *Pick a rep range and stick to it 1 x Ab mat / negatives / Wall walk ( dont underestimate the benefit of these ) Minute 3…
READ MOREWOD WOD, December 4, 2018
Cluster Buster Power Clean (Weight) Every 3 Minutes for 6 Sets : 1 x PC Cluster ( 4 reps ) 1 Rep REST 10 1 Rep REST 10 1 Rep REST 10 1 Rep Loads / Percentages: Set 1 : 50 % 1RM Set 2 : 60 % 1RM Set 3 : 70 % 1RM…
READ MOREWOD WOD, December 3, 2018
Monday Funday No doubt that a huge portion of you are feeling a little or a lot of the post Murph muscle soreness. Today’s session allows us to get some solid work in with ought overusing or beating up any more of whats already been beat. The work periods are short and intense with rest…
READ MOREWOD WOD, December 2, 2018
Sunday Funday Metcon (AMRAP – Rounds and Reps) In Pairs : 24 minute cap Round for round for aiming for 6 sets ( 3 each ) 250/200m row 10 x burpees 10 x swings 10 x burpees 10 x swings 250/200m row * if sore from Murph sub burpee for box jump over
READ MOREWOD WOD, December 1, 2018
MOVEMBER MURPH Dont forget to donate guys… lets all dig deep together yeah … thank you Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was…
READ MOREFriday Feelzzz WOD, November 30, 2018
Functional Feelings on a Friday 🙂 Metcon "Sweet Mother of Mary" A). Dirty Snatches In Pairs: 0-7 mins WOD 1: 7min AMRAP of: Power Snatch RXD 60/40kg INT 50/30kg BEG 40/25kg (or less) Rest 7-10 mins (3 mins) From 10-25 mins B). Death by Couplet WOD 2: Within a 3 minute window, each complete the…
READ MOREWOD WOD, November 30, 2018
Snatches n Six Packs 3 Pos power Snatch (Weight) Above knee Below knee Floor 15 Minute open cap Build to a challenging load for the 3 position P/snatch Only move up in weight if hitting clean / crisp / successful reps No more then 6-7 sets required Metcon (AMRAP – Rounds and Reps) AMRAP in…
READ MOREWOD WOD, November 29, 2018
Big Booty Bishes Back Squat (Weight) Every 3 Minutes x 6 Sets Set 1 : 4 @ 60 % Set 2 : 4 @ 70 % Set 3-6 4 @ 75-80% TEMPO: 2-X-1-1 *After each set : 20-30m Single arm KB overhead carry P/side ( Pull up prep ) Metcon CARDIO OPTION : 8 x…
READ MOREOlympic Weightlifting WOD, November 29, 2018
OLY CLUB Warm-up A) Difabio Flow B) Barbell Flow – All movements Metcon (Weight) COMPLEX – 20 minute open cap 1 x Power Clean 1 x Hang Squat Clean 1 x Power Clean 1 x Hang Squat Clean 2 x Split Jerk No more then 6-7 sets required for this volume piece Back Squat (Weight)…
READ MOREWOD WOD, November 28, 2018
Wednesday Tune up Metcon (Calories) Rotating EMOM 20-25 Minutes – 4-5 sets … Minute 1 : 30 Second Assault Bike Minute 2 : 30 Second DB Hold 55/35kg Minute 3 : 200m Minute 4 : 30 Second KB Rack hold 20/12kg x 2 Minute 5 : Rest Record total Ass bike calories RX PLUS :…
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