Mobility
Front rack stretching
Strength
E2MOM for 10 Min
3 Reps FS w/ 3sec hold in bottom of squat
From the Ground
WOD For Time
”Wobble”
30 FS (185/125)
30 Pull Ups
20 FS
20 C2B
10 FS
HAPPY FRIDAY!!!
8 MIN AMRAP
50 DUBS
20 ABMAT SITUPS
STRAIGHT INTO
20 MINUTES TO WORKUP TO HEAVY 3 REP BACKSQUAT
INTO…
6 MIN AMRAP
50 DUBS
20 PUSHUPS
Read MoreWARM UP
TEAMS OF 3
ACCUMULATE 150 CALORIES ON BIKE AFAFP!!!!
*PARTITION AS NEEDED
(IF MORE THAN 3 ADD 50 CAL PER ADDITIONAL PERSON)
WOD
20 MIN CAP
3 ROUNDS
20 SINGLE ARM RUSSIAN KETTLEBELL SWINGS
*10 RIGHT ARM, 10 LEFT ARM
20 SINGLE ARM OVERHEAD KETTLEBELL BOX STEP OVERS
*SWITCH ARMS EVERY 5 BOX OVERS
20 KB SUMO DEADLIFT HIGH PULLS
200 M RUN
LOVE YOU GUYS :)
Read MoreWEDNESDAYS ARE FOR BARBELLS!!!!
20 MIN TO ESTABLISH A 1 RM CLEAN AND JERK
WOD
8 MIN AMRAP
3 BAR MUSCLE UPS
10 POWER SNATCH (75,55)
DO WORK!!!!
Read MoreWARM UP
TABATA CORE
4 ROUNDS
HOLLOW ROCK HOLD
V-UPS
PLANKS
SUPERMANS
SKILL
LIKE MOE SAID LAST WEEK EVERYONE IS GETTING AWESOME BEING UPSIDE DOWN, SO LETS GET A LITTLE BETTER THIS WEEK!!!
20 MIN HANDSTAND WALKS/WALL WORK
WOD
16 MIN E2MOM
20 WB (20,14)
15 JUMPING LUNGES
10 KB SWINGS (53,35)
Read More10 min EMOM
8-10 Burpees
Rest 5 min
Run, Run, Run
5 Rounds
Max effort Run in 3 Minutes
Rest 2 min between rounds
Read MoreCORE WORK: 5 ROUNDS/ 1 MINUTE ON…20 SECONDS OFF
1 MINUTE PLANK HOLD
1 MINUTE GHDS
1 MINUTE L HANG FROM RIG
1 MINUTE V UPS
WOD: 10 MINUTE AMRAP
50 THRUSTERS (115, 75)
50 DUBS
10 RING MUS (SCALED=15 RING DIPS)
WARM UP: HOT POTATO
SKILL: 10 MINUTES
GET UPSIDE DOWN
EVERYONE IS GETTING SO MUCH BETTER AT THIS SKILL, KEEP WORKING ON IT!!!
HANDSTAND WALKS / HANDSTAND HOLDS ON WALL / KICKING UP TO THE WALL
STRENGTH: 15 MINUTES
HIGH HANG SNATCH + HANG SNATCH + SNATCH FROM GROUND
ENDURACE: 15 MINUTES
1 MILE RUN FOR TIME
STRENGTH: FROM THE RACK
SPLIT JERK: 15 MINUTES TO FIND YOUR 1 REP MAX
WOD: 25 MINUTE CAP
TRIPLE GRACE (135,95)
EVERY 2 MINUTES PERFORM 3 FRONT SQUATS.
FIRST SET OF SQUATS START AT MINUTE 2.
WORK OFF THE WEEKED !!!!
WOD:
4ROUNDS/30 SECOND TRANSITION BETWEEN ROUNDS
1 MINUTE TO COMPLETE 4 WALL WALKS (NOSE TO WALL)
1 MINUTE TO COMPLETE 4 SLED PUSHES (DOWN 1/ BACK 2)
1 MINUTE TO COMPLETE 14 BOX STEP UPS (50,35 IN EACH HAND)
1 MINUTE TO COMPLETE CALORIES ON BIKE (14,10)
1 MINUTE TO COMPLETE CALORIES ON SKI ERG (14,10)
I MINUTE TO COMPLETE 12 BURPEES
SCALE AS NEEDED.
Read MoreSKILL WORK:
10 MIN. HANDSTAND WALK/HOLD
WOD:
TEAMS OF 3
EACH ATHLETE COMPLETES 6 ROUNDS OF:
10/8 CAL BIKE
5 BURPEES
MAX EFFORT SNATCH (175/125) **FULL SQUAT
1 ATHLETE WORKING AT A TIME IN 90 SECOND INTERVALS
***EX: ATHLETE ONE WORKS THROUGH WOD FOR 90 SECONDS, RESTS WHILE ATHLETE 2 AND 3 DO THE SAME. THIS COMPLETES 1 ROUND.
Read More“F YOU”
65 WALL BALLS
45 BOX JUMPS
35 PULL UPS
25 PISTOLS
100 DUBS
25 PISTOLS
35 PULL UPS
45 BOX JUMPS
65 WALL BALLS
35 MIN CAP
Read MoreSTRENGTH
CLEAN - 5 SEC HOLD IN BOTTOM
1-1-1-1-1-1
WOD:
E2MOM FOR AS LONG AS POSSIBLE
ROUND 1-5
2 BAR MU
2 CLEANS
ROUND 6-?
2 BAR MU
1 CLEAN
(185/125)
***GIRLS ADD 10# EVERY ROUND
***GUYS ADD 20# EVERY ROUND
Read More“SALLY UP, SALLY DOWN”
(95/65)
WOD:
14.5/16.5
21-18-15-12-9-6-3
THRUSTERS (95/65)
BAR FACING BURPEES
Read MoreWaterfall style- Teams of 3
25 mins
8-10 cal ski erg
10 HSPU
15 kb swings
14 db lunges
After WOD core strength:
5 Rounds Not For Time
20 v-ups
15 tuck crunches
20 sec hollow hold
20 sec superman hold
Read MoreSTRENGTH:
5X3
PUSH JERKS
85% OF 1RM
WOD:
9 MIN.
3 HANG POWER CLEAN (135/95)
3 T2B
6 HPC
6 T2B
9 HPC
9 T2B
ECT. CLIMBING BY 3 REPS EACH ROUND UNTIL TIME IS UP
Read MoreSkill:
5 Rounds- slow it down and work on technique
8-10 Hip Extensions
6-8 ring dips
WOD:
10 Min AMRAP
35 Dubs
15 Power Snatches (95,65)
Read MoreStrength:
10x1
1 Snatch Balance 1 OH squat. Start light and build to heavy
WOD:
Tabata 8 rounds 20:10:
Bike for cal
SDLHP
Cal Row
C2B