WOD WOD, July 16, 2018
Strength and Power Monday done right .. Pull it n Push it 🙂 Warm-up A) Close Group + Chatter Foam Roll: T Spine / Lats / Triceps / Ant delt B) 3 Sets of 5 x Sumo Stance Inchworm walk outs 10 x Rotating lunges C) Power Clean tech Power Clean (Weight) A) Every 2.00…
READ MOREWOD WOD, July 15, 2018
Sunday’s @ReJENNerate Metcon (Calories) In teams of 3 , 23 minute AMRAP for calories 150/120 cals Assault bike Then 15 rounds of ( 5 rounds each ) 10 x Box Jumps 24/20" 10 x Ball Slams 15/9kg In remaining time : Max cals on Assault Bike *After each effort : 4 x Burpee box jump…
READ MOREWOD WOD, July 14, 2018
Hells Bells Warm-up A) Extended Flow piece B) T2B / KB Complex prep Metcon (AMRAP – Rounds and Reps) In Teams of 2 : AMRAP in 23 Minutes 6 x Toes 2 Bar 8 x KB Push Press 20/12kg x 2 10 x KB FR reverse Lunges 20/12kg x 2 15/12 x Calorie Row Round…
READ MOREWOD WOD, July 13, 2018
Deadly man run run Warm-up A) Hip Flow B) Banded Monster Walks C) Deadlift set up Metcon (4 Rounds for reps) Every 5 Minutes for 4 Sets: For time: Run 400m 12 x lateral burpees over bar 8 x Deadlifts 85/55kg Rest Remainder of 5 Minute Block SCORING : Record time taken to complete each…
READ MOREFriday Feelzzz WOD, July 13, 2018
Friday Feelzzz Clean and Jerk (1×1) EMOM x 10 Work up to a max. 1 Rep every min Push Press (3×10) At 50 % of what you hit above: 3 sets all at the same weight. Glute Bridge (3 sets of 30-60 secs) 3 sets of glute bridges with bands around kness.
READ MOREWOD WOD, July 12, 2018
A Salty Massacre Metcon (Calories) Team Ass Bike Sprint Session In Teams of 3 : Every 2 Minutes x 10 Rounds : 12 Second All out sprint P1 : 0-12 Seconds P2 : 30-42 Seconds P3: 1.00-1.12 Seconds P1 Would then go at 2.00-2.12….. Score total team calories at completion Accessory SWOL SESSION Finisher 10-12…
READ MOREOlympic Weightlifting WOD, July 12, 2018
OLY CLUB Warm-up Flow + Snatch Balance / Power Snatch tech Overhead Squat (Weight) E2MOM x 4 Sets: If Squat Snatching : 5 x Pause Overhead squats 2-2-1-2 If Power Snatching 5 x SG Push Press – 2 Count Pause at lockout NO MISSES Snatch (Weight) 5 Minute Open cap – wave format Build to…
READ MOREWOD WOD, July 11, 2018
Beef Jerky Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 8 x High Hang Power Clean 52.5/35kg 8/5 x Ring Dips 8 x Tall Box Jump overs 30/24" 8 x Push Jerk 52.5/35kg 40 x Dubz REST 90 SECONDS Want to push the pace on these rounds, rest in set period not during sets…
READ MOREWOD WOD, July 10, 2018
Fireballs Warm-up Accessories circuit 30 Second Single side stationary farmers hold – Heavy – 5 x T spine rotations per side 10 x Cat Camel 10 x Banded Glute Bridge B) 4 x 30/30 Row with buddy Metcon (AMRAP – Rounds and Reps) Odd Object buddy Session In teams of 2 , 22 Minute AMRAP…
READ MOREWOD WOD, July 9, 2018
Muscle Beach Mondays From little things big things grow! Functional body building at its best today crew – balance is everything. Warm-up A) Extended spiderman flow piece B) 3 Sets of 5 x Pause Scap Pull Ups 10 x Baby Position shoulder taps 10m x Banded Glute monster walk C) Movement standards Metcon 20 Minute…
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