WOD WOD, July 8, 2018
Sunday Funday Metcon (Calories) In Teams of 3 3 x 45sec on/ 2:15 off ASSAULT BIKE 2 min rest 3x 45sec on/ 2:15 off SKI ERG 2 min rest 3 x 45 sec on/2:15 off ROW *Score = total cals *Each partner starts on the Min (15sec transitions) * NO active rest period today =…
READ MOREWOD WOD, July 7, 2018
Syncho Saturdays Metcon (AMRAP – Rounds and Reps) In teams of 2, AMRAP in 22Minutes: 20 x Synchro Push Ups 10 x BB Front Squats each 60/40kg 20 x Synchro Burpees 10 x BB Front Squats each 60/40kg 400m x Francisco street KB Farmers Carry 24/16kg x 2 FC : Walk together changing out as…
READ MOREWOD WOD, July 6, 2018
Pushing Tin Warm-up Shoulder love and effection 101 Shoulder Press (Weight) E3MOM x 4 Sets: 3 x Strict press @ 80-85 % of 1RM Into 3 x Push Jerk @ same bar weight Into 3-5 x Single Arm Ring Rows per side *Will have set time to build to work set load Metcon (Time) 5…
READ MOREWOD WOD, July 5, 2018
Thursday Engine build 3 Big days under the belt = perfect day for a team row session ! Metcon (Distance) Team Row Session ( 30 Minutes ) In teams of 2 : 30 Seconds work / 90 Seconds rest x 15 sets EACH MONITOR SET UP: 30/30 x 30 Rounds *All work and rest will…
READ MOREOlympic Weightlifting WOD, July 5, 2018
OLY CLUB Warm-up A) Gym Flow B) Full Clean / Split Jerk tech and prep Squat Clean (Weight) Clean Waves Every 2.15 x 9 Sets Building to a heavy Double : 4-3-2 4-3-2 4-3-2 Each Waves reps should be slightly heavier then the previous Split Jerk (Weight) Split Jerk Waves Every 2.15 x 9 Sets…
READ MOREWOD WOD, July 4, 2018
Wednesday Mini Chip Chip Metcon (Time) For time : 17 Minute cap 10 x HSPU 50 x DB Snatch 22.5/15kg 10 x HSPU 50 x Single Arm DB Overhead lunge 22.5 / 15kg 10 x HSPU 50 x Ab Mat Sit ups OR Toes 2 Bar 10 x HSPU DB : Use Same dumbbell for…
READ MOREWOD WOD, July 3, 2018
Perfecting the Peach Warm-up A) Bike 5 x 30/30 B) Perfect stretch complex Inc Ankles / Calve prep C ) Banded Glutes + Glute Bridge Back Squat (Weight) Every 2: 15 x 8 Sets: Set 1 : 5 Reps @ 55 % Set 2 : 3 Reps @ 65 % Set 3 : 2 Reps…
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The Grind is real Warm-up A) 10 x 10 m Shuttles B) 2 Sets of : 10 m Lunge with rotation 10m lunge with reach 10m cossack lunge 10m drinking bird 10m broad jump and catch C) PC Tech Power Clean (Weight) Power Clean Clusters ( 10 second rest between reps ) Every 2 Minutes…
READ MOREWOD WOD, July 1, 2018
Smart & Johnson Metabolic Mayhem Metcon (5 Rounds for reps) Smart & Johnson Metabolic Mayhem 25 min EMOM Min 1 – 18/15 cal row Min 2 – 15/12 cal a.bike Min 3 – 12/9 deadball zercher squat – 45/35kg Min 4 – max double unders (record reps) Min 5 – rest Scaling 15/12 12/9 9/6…
READ MOREWOD WOD, June 30, 2018
Saturday Slammin Metcon (AMRAP – Rounds and Reps) In Teams of 2 AMRAP in 24 Minutes 15 x KB Swings 24/16kg 12 x Box Jump Overs 24/20" 9 x Shoulder 2 Overhead 52.5/35kg 6 x Toes 2 Bar Run 200m with sandbag ( 100m each shoulder ) You go I go changing movements ie: I…
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