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