Author Archive

9.19.19

Warm Up: Ladders 4 x 20 yards WOD: 24 min AMRAP *alternate every 3 min. A. Row Cal B. 7 Muscle Ups 14 Deadlifts 225/155 21 Wall Balls Cool Down: 3 x 20 Jungle Sit Ups each  

9.18.19

Warm up: tabata double unders, tabata shoulder taps WOD: 16 min AMRAP 10, 12, 14, 16,`18, 20… Single Arm DB C&J 50/34 Toes to Bar *20 yd bear crawl between sets 50/35's SWOD: 18-26 on clock: EMOM 5 Front Squats Cool Down: 15 sec superman holds, 15 sec rest, 15 sec hollow body, 15 sec […]

9.17.19

Warm Up: Running Drills Skill:  8 min EMOM Flagpole Sprint WOD: EMOM 15 min  Odd- 7 Power Snatch 95/65 Max Lateral Burpees Even- Rest Cool Down: 2 Sets 30 Flutter Kicks 30 sec Plank 30 V-Ups 30 sec Plank

9.16.19

Warm up: Clean & Split Jerk WOD: 4 Rounds of 6 mintues for weight 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats in remaining time, as many attempts as desired for highest weight of complex: 1 Squat Clean + 1 Hang Squat Clean + Split Jerk Cool Down: Stretch

9.16.19

Warm up: Clean & Split Jerk WOD: 4 Rounds of 6 mintues for weight 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats in remaining time, as many attempts as desired for highest weight of complex: 1 Squat Clean + 1 Hang Squat Clean + Split Jerk Cool Down: Stretch

9.13.19

Warm up: 8 min Rowling WOD: 18.3 For Time (14 min Cap) 100 Double Unders 20 OH Squats 115/80 100 Double Unders 12 Muscle Ups 100 Double Unders 20 DB Snatch 50/35 100 Double Unders 12 Bar Muscle Ups Cool Down: 100 Sit ups

9.12.19

  Warm up: 3x500m row    WOD: 4 min on/1 min off for 4 Rounds  20 t2b 20 frontsquats 115/75 MAX turkish get ups in remaining time 24/16 kg   cool down: 30 good mornings  

9.11.19

Warm up: 4x 20yd ladders 9/11 Memorial WOD "343" 100 Deadlifts 145/115 100 Power Cleans 95/65 100 Power Snatch 65/45 43 Burpees ***Time Cap 25 min Option 2: complete w/ partner, divide barbell work as desired, 1 working at a time, complete 43 burpees EACH Cool Down: 241 Flutterkicks

9.10.19

Warm Up: Tabata Row, AS WOD: Happy Birthday Rafaela 5 Rounds  90 sec ON 30 sec OFF A. 20 yard OH Lunge Plate + Max Sit Up B. 15 Push Up + Max Burpee Box Jumps 24"/20" Cool Down: 50 Arm Haulers

9.9.19

Skills: 9 min emom Pistol work, ring row, single arm OH Squat WOD: 16 min EMOM 2 Rounds (10, 12, 14,16, 18, 20…) C2B Pull ups Overhead Squats then… Run 200m Cool Down: 3x 10 strict T2B, 15 sec L-hang