by Bill | May 22, 2020 | WOD
STRENGTH Tabata: Scissor Kicks x 2 Mountain Climbers x 2 Glute Bridge x 2 Jump squat x 2 x 3 CONDITIONING For time: 100 Air Squats 80 Hollow Rocks 60 Push-ups 40 Jump Lunges (total) 20...
by Bill | May 21, 2020 | WOD
STRENGTH 1a) Dumbbell Back Squat: 4 x 15-20. Rest 30s 1b) KB Bent Press: 4 x 6-8 each. Rest 30s 1c) Hang Power Clean Reverse Lunge: 4 x 8-10 each. Rest 60s CONDITIONING For time: 21-15-9 Goblet Curtsey Lunges each DB/KB Hang Power Snatch each 30 Sit-ups after each...
by Bill | May 20, 2020 | WOD
STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Ipsilateral Glute Bridge Floor Press: 4 x 10-12 each. Rest 30s 2a) Weighted Hollow Hold: 4 x 20s. Rest 30s 2b) Triceps Kickbacks: 4 x 8-12 each. Rest 30s CONDITIONING 3 Rounds: 15 Single Arm Suitcase Deadlift...
by Bill | May 19, 2020 | WOD
STRENGTH 1a) Single Leg Dumbbell Glute Bridge 4 x 12-15 each 3s descent . Rest 30s 1b) Half Kneeling Tornado Press 4 x 6-8 each. Rest 30s 1c) Single Arm Front Rack Bulgarian Split Squat. 4 x 8-10 each. Rest 30s CONDITIONING 21-15-9 Single Arm Dumbbell Overhead Squats...
by Bill | May 18, 2020 | WOD
STRENGTH EMOM 16: Min 1: 20s Hollow Hold Min 2: 40s Side Plank L Min 3: 20s Reverse Plank Min 4: 40s Side Plank R CONDITIONING Dumbbell Chief: AMRAP 3 3 Single Arm DB/KB Hang Power Cleans each 6 Push ups 9 Air Squats Rest 1:00 x...
by Bill | May 17, 2020 | WOD
STRENGTH 1a) Diamond Push-ups: 4 x 10-20 each. Rest 30s 1b) Single Leg RDL Reverse Lunge Combo: 4 x 6-8 each. Rest 30s 2a) 1-Arm DB Rows: 4 x 12-15 each 3s descent. Rest 30s 2b) Star Plank: 4 x 20s each. Rest 30s CONDITIONING For time: 15-12-9-12-15 Single Arm DB...
