WOD: Back Squats, Pullups, Medicine Ball AMRAP
Monday Workout Of the Day WOD 1 Every 3min for 4 Rounds… 5 Back Squats (75%) 5 Strict Pullups WOD 2 14min AMRAP 20 Overhead MB Walking Lunges (20/14) 15 Wall Balls 10 MB Situps 5 MB Burpees
Monday Workout Of the Day WOD 1 Every 3min for 4 Rounds… 5 Back Squats (75%) 5 Strict Pullups WOD 2 14min AMRAP 20 Overhead MB Walking Lunges (20/14) 15 Wall Balls 10 MB Situps 5 MB Burpees
Monday Workout Of the Day LIFT Back Squat Find:5RM WOD 5 Rounds… Part 1 (first minute of round): EMOM Iso-Hold Squat-30secs (50/35)* Part 2 (second and third minute of round): 2min AMRAP 10 Hand Release Pushups 5 Chest to Bar Pullups Score is cumulative rounds. Each AMRAP athlete will pick up where they left off. …
SKILL 1) Headstand – Tripod (5-8) – tuck to pencil (5-8) – Tuck to pencil to straddle (5-8) – Tuck to pencil to pike (5-8) – Tuck to pencil to straddle to pencil to pike (5-8) 2) Pistol – Pistol to candle-stick (10) From easiest to hardest: A – Pistol using wall for guidance down …
Tuesday Workout Of the Day STRENGTH WOD “Death by Overhead Squats” 2+ OHS per minute (max 10 minutes) (Minute one – 2 OHS, minute 2 = 4 OHS, minute 3 = 6 OHS… etc.) *Athletes continue until they cannot finish the rep scheme in that amount of time. * Weight should be %60 (scaled) to …
Sunday Workout Of the day LIFT Front Squats 5×2 @ 80% WOD 15min AMRAP 25 Pull Ups (Chest-to-Bar)* 100 Double Unders 50 Push Press (95/65) (115/75)* 50 Double Unders 50 Thrusters (65/45) (95/65)* 100 Double Unders 25 Pull Ups (Chest-to-Bar)* * Indicates Advanced – Rx+ Coach’s Comments: Don’t forget to calf smash before the double …
WOD: Front Squats, Pull Ups, Push Press, Thrusters Read More »
Friday Workout Of the Day LIFT Snatch 4×2 @ 80% WOD 5min AMRAP 6 Thrusters (95/65) (115/85)* 12 Push Ups *2 min rest 5min AMRAP 10 Hang Cleans (95/65) (115/85)* 10 Sit Ups *2 min rest 5min AMRAP 6 Front Squats (95/65) (115/85)* 12 Burpees *Indicates advanced (Rx+) Coach’s Comments: Since the WODs are fairly …
Wednesday Workout Of the Day SKILL Wall Walks 5×3 – 60s rest in between WOD A) Z-Drill (Sprints) x 5 – 60s rest between B) Partner WOD: 5 Rounds… #1 – 200m Row #2 – Max Rep Pullups until Partner #1 is done *Score is Partner WOD time Buy Out: 100 Box jumps Coach’s Comments: …
Sunday Workout Of the Day Hero WOD: “Murph” For time: 1600m Run 100 Pullups 200 Pushups 300 Squats 1600m Run Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.
Happy Thanksgiving!! Reminder: just one class today at 11am LIFT Push Press 6×3 @ 70% of 1RM Split Jerk WOD Trypto-Fran! 21-15-9 Thrusters (95/65) Pullups
Thursday Workout Of the Day SKILL Turkish get ups 3×2/3×2 (increase weight for the second set, 2/arm) WOD 3 min Max Pullups 2min rest 3 min Max Push Press (95/65) 2min rest 3 min Max Burpees BUY OUT 3 min squat hold