06/18/2019Today we’ll partner up to judge/count for each other and perform a past open WOD that is incredibly deceiving! This workout really is about being smart with your pacing so come up with a goal in terms of how much work you want to complete...
06/17/2019Warm-up3 Rounds of: 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add lightweight. Then, Review Sumo Deadlift.WeightliftingSumo Deadlift (Weight)Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – After ramp-up sets there should be 3-4 more singles to progressively build to a 1RMMetconMetcon (Calories)7...
06/15/2019MetconMetcon (AMRAP - Reps)"Strongman Saturday" In Teams of Three for 5 Minutes at each station – Heavy Sledpush 100 Meter for reps – Stone to Shoulder or Overshoulder for Reps – Tire Flips For Reps – Heavy sandbag or DBall Carry against stomach For Meters –...
06/14/2019The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.Warm-up3 rounds 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-aparts 15 Banded...
06/13/2019Warm-up3 Rounds of: 5 Russian Swings right/left 5 Goblet Squats 5 Single Leg RDLs each side 5 Rows each side 10 Alt. Single Leg Glute Bridge (1 count on each rep) Then, Power Clean ReviewWeightliftingBack Squat (Weight)1) Back Squat: 3 x 5 @75%. Rest 2:00 – 3 warm-up sets/3 work sets.Warm-upMetcon Warm-up: 2a) Power...
06/12/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (AMRAP - Rounds and Reps)AMRAP 28...
06/11/2019Warm-up20 Calorie Row 20 Wall balls Then grab DBs and complete, 2 Sets of: 10 DB Bench Press 10 DB Rows each 10s RKC PlankWeightliftingDumb Bell Bench Press (Weight)AFAP, but not for time. 100 DB Bench PressSingle Arm DB Row (Weight)100 1-Arm DB Rows (50 each side)Sit-ups (Max reps)100 Abmat Sit-ups *All...
06/10/2019Warm-upWith a barbell + foam roller + green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 2 Rounds of: 10 Lateral Cossack Squats (total) 10 Bird Dogs with a 3 count glute...
06/08/2019Warm-upPowerwalk Races" Then, Set-up DBs and perform: 2 Rounds of: 3 RDL RDLs 3 DB Hang Power Cleans 3 DB Hang Squat Cleans Rest 60s.MetconMetcon (AMRAP - Rounds and Reps)With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 DB Hang Squat Cleans (50, 35) *One athlete completes a full round at a...
06/07/2019Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place. – Metcon: Today’s ”metcon” is more of grip tester. This...