by Bill | Mar 25, 2020 | Metabolic Conditioning, WOD
At Home WOD: Strength: 1a) Goblet Box Squat: 4 x 12-15. Rest 30s. 1b) Russian Twists: 4 x 20 (total.) Rest 30s. Conditioning: For time: 100 DB Thrusters (light or one odd object held in goblet position to overhead will work.) *EMOM (starting at 0:00) 8 Yoga Push-ups...
by Jennifer Adams | Mar 20, 2020 | Metabolic Conditioning, WOD
For time: 1 Mile Run Then, 5 Rounds of: 20 Air Squats 30 Shoulder taps (left/right = 1 rep) 20 Sit-ups – Goal: Slow/consistent pace around 70%.
by Jennifer Adams | Mar 19, 2020 | Metabolic Conditioning, Strength, WOD
At Home WOD Strength: A1) Single Arm DB Push Press: 4 x 6-8 each. Rest 30s. – Any object will work A2) 1-Arm DB Rows: 4 x 6-8 each. Rest 30s. Conditioning: 4 Rounds of: 50 Mountain Climbers (left/right = 2 reps) 25 Push-ups 400 Meter Run Rest 2:00 – Goal:...
by Jennifer Adams | Mar 18, 2020 | Metabolic Conditioning, WOD
Strength: A1) Single Leg RDLs: 4 x 6-8 each. Rest 30s. – Any object will work A2) Single Leg Glute Bridge: 4 x 8 each. Rest 30s. Conditioning: For time: 100 Burpees – Goal: Complete 10-15 reps every 60s – goal is sub...
by Jennifer Adams | Mar 17, 2020 | Metabolic Conditioning, Skill, WOD
Skill: Spend 10 Minutes working on a Bodyweight skill like handstands, L-Sit Holds, Handstand Walking, etc. Conditioning: For time: 50-40-30-20-10 Air Squats Hollow Rocks Double Unders – Goal: Split work into manageable sets – there is 150 reps of each...
by Jennifer Adams | Mar 15, 2020 | Metabolic Conditioning, Strength, WOD
STRENGTH Back Squat Cluster Sets: Build to a heavy 2.2.2 (10s) in 6 sets. Rest 3:00 – Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known. CONDITIONING EMOM 12: Minute 1: 10 Goblet Squats (70, 53) Minute 2: 10 Deadlifts (255, 165) Minute 3: 40...
