Saturday, May 9th, WOD at Home

Saturday, May 9th, WOD at Home

STRENGTH EMOM 12: Min 1: 20s Max Russian Kettlebell Swings Min 2: 20s Hollow Hold *Increase to 30s per round of Russian Swings in round 3&4, and 40s in round 5&6, CONDITIONING 30-20-10 Single Arm DB/KB Thrusters total Burpees over DB * Last tested...
Saturday, May 9th, WOD at Home

Friday, May 8th, WOD At Home

STRENGTH 1a) Dumbbell Glute Bidge: 4 x 15-20 3s descent. Rest 30s 1b) KB Windmill: 4 x 6-8 each. Rest 30s 1c) Single Arm Front Rack Bulgarian Split Squat: 4 x 6-8 each 3s descent. Rest 30s CONDITIONING 12-10-8-6-4-2-4-6-8-10-12 Single Arm Suitcase Deadlift (total)...
Saturday, May 9th, WOD at Home

Thursday, 5/7/2020, WOD at Home

STRENGTH 1a) Kettlebell Gorilla Rows: 4 x 8-10 each. Rest 30s 1b) Contralateral Glute Bridge Floor Press: 4 x 10-12 each. Rest 30s 2a) Plank Pull Through: 4 x 60s. Rest 30s 2b) DB/KB Overhead Triceps Extensions: 4 x 8-12 each. Rest 30s CONDITIONING For time: 100 Hand...
Saturday, May 9th, WOD at Home

Wednesday, 5/6/2020 WOD

STRENGTH 1a) DB Sumo Goodmorning 4 x 12-15 each. Rest 30s 1b) Single Arm DB/KB Tall Kneeling Arnold Press 4 x 6-8 each. Rest 30s 2a) Goblet Bulgarian Split Squat. 4 x 8-10 each. Rest 30s 2b) Side Plank Clamshell 4 x 20s each. Rest 30s CONDITIONING AMRAP 12: 3 Single...
Saturday, May 9th, WOD at Home

WOD for Cinco de Mayo

STRENGTH Tabata style: Superman 20s x 6 Hollow Rocks 20s x 6 Side Plank Crunches 20s x 4 each (hold top position for “rest”) CONDITIONING EMOM 10: 20s Max Burpees 40s Max alternating Pistol Squats
Saturday, May 9th, WOD at Home

Monday, May 4th WOD:

STRENGTH 1a) Supinated Push ups: 4 x 10-20 each. Rest 30s 1b) DB/KB Overhead Lateral Lunge: 4 x 6-8 each. Rest 30s 2a) Single Arm Cross-body Band Rows: 4 x 30 each. Rest 30s 2b) Ipsilateral Plank: 4 x 20s each. Rest 30s CONDITIONING AMRAP 8: 2 Single Arm Power Snatch...