Tuesday, April 24, 2018

Wednesday, April 25, 2018

Warm up: 2 rounds - 200 m run, 10 spider lunges, 10 jump squats, 10 Russian Kbs (not overhead) 10 ball throws (using a slam ball step and throw the ball in front of you. Keep shoulders activated and core tight!)
Calf and ankle mobility.

WOD: For Time
           1,000 m row
           100 ball slams 30/20
           100 kbs 55/35
           800 m run

Monday, April 23, 2018

Tuesday, April 24, 2018

Warm up: 4 rounds 7 cal bike, 4 inchworms, 7 air squats, 7 box jumps, 7 pass throughs.

WOD: 4 min
            Bike 30 cals
            Remainder of time amrap of
            10 wall balls 20/14
            10 burpees
 
        REST 4 MIN
   
           4 min
           Bike 20 cals
           Remainder of time, amrap of
           10 box jumps 24/20
           10 burpees

        REST 4 MIN

           4 min
           Bike 10 cals
           Remainder of time, amrap of
           10 wall balls 20/14
           10 burpees

Score is your reps for each amrap

Sunday, April 22, 2018

Monday, April 23, 2018

WARM UP: Row 20 cals, Spider-Man lunges, duck walk, toe kicks, 10 light gob squats, pass throughs, 10 hip ext, 5 pull ups. Repeat 2-3 times.
Banded hip stretches, pigeon stretch.

STRENGTH: Max effort Back Squat
                       3-3-2-1-1-1
Warm up well before you get to your first set of 3!

WOD: 4 rounds for time
           400 m run
           14 Ghd sit ups
           7 chest to bar pull ups
           3 power cleans 205/135

Use bands or do a jumping method for your chest to bars if needed. Try not to do chin over bar pull ups.
The power cleans are supposed to be heavy. Scale as needed but keep in mind the intent for the movement is meant to be heavy... while maintaining proper form. 🙂

Friday, April 20, 2018

Friday, April 20, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: 10x2 squat clean 

WOD: For Time 
           100 double unders or 3 min of work
           50 push press 75/55
           25 bar facing burpees 
           50 deadlift 75/55
           100 double unders or 3 min of work  
           

Wednesday, April 18, 2018

Wednesday, April 18, 2018

Warm up: 2 rounds. Bike15 cals, Spider-Man lunge, jump squats, high knees, 40 single unders, 10 pass throughs, 10 light Kbs.

Accessory: Accumulate 3 min of handstand hold. If you need to scale, get a box for your knees/toes and accumulate 3 min that way.

WOD: 20 min emom
           12/10 cal bike
           15 wallballs 20/14
           100 m run
           15 Kbs 55/35

Monday, April 16, 2018

Tuesday, April 17, 2018

Warm up: 3 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 10 v-ups.

WOD: 15 min amrap 
            9 toes to bar
            18 cal row
            9 air squats 

Monday, April 16, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 
Crossover symmetry. 

Strength: 7x3 Bench 

WOD: Death by burpee box jump overs 24/20
           First min 1 bbjo
           Second min 2 bbjo
           Third min 3 bbjo 
Continue adding one rep per min until you can no longer complete the reps within the min. 
*Burpees must be facing the box*

Thursday, April 12, 2018

Friday, April 13, 2018

Warm up: Row 15 cals, Bike 10 cals, inchworms, bear crawl, high knees, good mornings, pass throughs, hip extensions. 2 rounds....

Accessory work: 4x5 weighted strict pull ups. If you are using a band don’t weight the pull up. Just use the least amount of assistance that you can!

WOD: 21-15-9
           Bike cals
           Deadlift 205/135