Author Archive

10.17.18

Warm up: Ladders 4 x 20 yards WOD: 28 MIN AMRAP Run 400m 24 Pistols (alternating) 24 Ring Push ups 5 Push Jerks (from ground) AHAD Cool Down: 3x 30 Flutter Kicks, 30 Speed Skaters  

10.16.18

warm up: 3x 10 ring rows, 10 scap push ups, 20 ct. mountain climbers   wod: 7 min emom 3 power snatch 10 min amrap 1 man maker 50/35 2 bar muscle ups 3 box jumps 30/24 7 min emom  3 power snatch   cool down: 10-30 strict t2b

10.15.18

Warm Up: Movement Prep SWOD: EMOM 8 min- 4 Deadlifts 75-80% WOD: For Time: 5-10-15  Front Squat 155/105 HSPU 50/35 Cal Airdyne 15-10-5 Front Squat 155/105 HSPU  

10.15.18

Warm Up: Movement Prep SWOD: EMOM 8 min- 4 Deadlifts 75-80% WOD: For Time: 5-10-15  Front Squat 155/105 HSPU 50/35 Cal Airdyne 15-10-5 Front Squat 155/105 HSPU  

10.12.18

Warm Up: Go over Squat Snatch/touch'n'go WOD: For Time: 21-18-15-12-9-6-3 Squat Snatch 95/65 Burpee Box Jump Over 24/20 Cool Down: 100 Sit ups

10.11.18

swod: 8 min emom 4 backsquats @75% wod: 10 rounds for time  100m run  10 thrusters  10 c2b oull ups    cool down: 3x 30 speed skaters 30 flutter kicks (2 count) 

10.10.18

Warm up: Tempo Overhead Sqauts 10×5 22×1 WOD: 5 Rounds for Reps 90 sec on/ 30 sec off  15 Deadlifts 225/155 Max HSPU 90sec on/30 sec off 20 yd OH Lunge 50/35 max cal row Cool Down: 5x 45sec plank, 15 sec rest

10.9.18

swod: 10 min emom 3 hang squat cleans @~75% wod: 3 rounds for time  50 wall balls 20/14 100 doubles  50 kb swings 24/16 100 doubles    cool down: 25-50 t2b

10.8.18

Warm Up:  Muscle Up Drills EMOM 10 min:   1. 1 min Row 2.  Muscle Up Trx Drill WOD:  16 min AMRAP 8 Burpee Muscle Up 24 Alt. DB Snatch 50/35 *At 0,8 min Run 800m Cool Down:  Hollow Body Holds

10.8.18

Warm Up:  Muscle Up Drills EMOM 10 min:   1. 1 min Row 2.  Muscle Up Trx Drill WOD:  16 min AMRAP 8 Burpee Muscle Up 24 Alt. DB Snatch 50/35 *At 0,8 min Run 800m Cool Down:  Hollow Body Holds