17 Jan 19

Metcon (AMRAP – Rounds and Reps) WARM UP: 10 Min. Amrap 250 meter Row 25 Hollow Rockers :30 Second Hand Stand Hold 200m Run Metcon (AMRAP – Reps) CORE: Tabata (8 Rnds) Wall Sits (at parallel) Metcon (AMRAP – Reps) WOD 1: EMOM 9 Min 1- BB Squat Jumps (empty) Min 2- Plank to Pushups[…]

16 Jan 19

Double-Unders (Tabada DUs or EMOM5 DUs) Deadlift (4×10 Dead Lift (heavier than last week 😉 )) (15 min time cap) Metcon (Time) 12 min time cap 4RFT 10 T2B 10 Hang Power Snatches (115,80) Metcon (Time) Alt. WOD New/ Rehab/ Master 4RFT 10 AbMat SitUps 10 Hang Power Snatches (Alt – DBs, each side) Extra[…]

15 Jan 19

Metcon (AMRAP – Reps) 4RNFT 25′ Bear Crawl w/ weight on hands :30 sec L-sit hold (on Rings, Hanging from bar, On Floor) 25″ Bear Crawl w/ weight on feet 10 Star Jumps (10 min time cap) Handstand Push-ups (Review of HSPU options EMOM5 HSPU practice) Metcon (AMRAP – Reps) Tabada V-Ups (8 total rounds)[…]

14 Jan 19

Tabada Row for Cals (Calories) Complete 8 Rnds/ 4 mins total Push Up Series (10 min cap) The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3[…]

13 Jan 19

Metcon (Time) WARM-UP: 3 Rounds 30 feet Inch Worms w Push-up 10 Over head Squats – dowel 30 feet Bear Crawl 10 Front Stepping Lunges 30 feet Crab Walk 10 Squat Jumps 15 Min time cap Metcon (Time) CORE (5 min. cap) 50 hanging knee raises *everytime you drop 10 hollow rockers” Metcon (AMRAP –[…]

12 Jan 19

Metcon (Time) Teams of 2 Buy in: 800 m (One runs 200M while the other rests…alternate) 30 Rounds (alternate Partners every round) 3 Pull Ups 3 Clean & Jerks (135,95) 3 Burpees Buy out: 800 m run (One runs 200M while the other rests…alternate) Extra Credit Squat Clean (2×3 @60%, 2×3 @70%, 4×3 80%) 2[…]

11 Jan 19

Metcon (AMRAP – Reps) 3 Rounds 10 Monster Walk Steps, each way 10 Superman Holds w/ PVC or Bar raised above back 10 V-Ups or :30 Sec Hollow Hold 10 min time cap Then Run 400M or Row 500M or 25/20 Cals on AB Pull Up Holds (EMOM5) We want a pronated grip here. However,[…]

10 Jan 19

Metcon (Time) Warm up: Teams of 2 5 Rounds 200m Row – each 20 Partner Med-Ball Sit-up throws each L1/L2 – reduce med ball situps 10-15 reps 15 minute cap Metcon (Time) CORE: Every :30 x 5 Min. 1. Plank 2. Superman Hold Metcon (AMRAP – Rounds and Reps) AMRAP10 Farmer’s Carry 25′ x 2[…]

9 Jan 19

Push Jerk (2×3 @55%, 2×3 @65%, 4×3 75%) Back Squat (4×10 Heavier than last week) Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 5 HSPU Scaled – Push Press (95,65)

8 Jan 19

Tabata max Cal effort on AB (Calories) 4 minutes, 8 rounds of 20 seconds of all out work and 10 seconds of recovery Metcon (AMRAP – Reps) Tabata T2B How many FULL ROM T2B can you get? Scaled…K2 Waist or chest or elbows 🙂 Metcon (AMRAP – Reps) Tabata Wall Balls How many FULL ROM[…]