WOD

WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Rope Climbs, Deadlifts, Wallballs

CONDITIONING  AMRAP 20 w. a partner: 1 Rope Climb 10 Deadlifts (225, 155) 10 Wall Balls (20, 14) *One athlete completes a full round at a time EXTRA CREDIT  AMRAP 10 "Recovery" 100 Meter easy jog 10 Calorie Row 10 Calorie Bike
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Back Squats, Goblet Lunges, KB Swings, Single Unders

STRENGTH Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00 - Roughly 85% of 1RM. CONDITIONING  4 Rounds for quality: 12 Goblet Reverse Lunges (each leg) (Non-alternating) 25 Russian KBS (AFAP) 75 Single Unders EXTRA CREDIT  2:00 Foam Roll Hip Flexors (60s each) 2:00 45 degree biphasic hip flexor stretch (60s each) 2:00 of Parasympathetic Breathing
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Running & Burpees

CONDITIONING  "Run Forrest" For time: Run 1 Mile 100 Burpees Run 1 Mile 30:00 Cap EXTRA CREDIT  2:00 Foam Roll Quads (60s each) 3:00 of Parasympathetic Breathing
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Tip Tuesday with Coach Justin

Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are a few tips that I found to really help. The kip - It’s easy to think that this starts with the legs, but it actually starts with the shoulders....

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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Decline Bench Press, KB Rows, Running, Toes to Bar, Push Press

STRENGTH  1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s. - elevate the front of the bench on a 45# plate - roughly 3" off the floor 1b) Symmetrical Stance 1-Arm KB Rows - pronated grip: 5 x 10 ea. Rest 30s. CONDITIONING  AMRAP 15: 200 meter Run 15 T2B 15 Push Press (95,65) EXTRA CREDIT AMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Sumo Deadlift, Front Squat, Muscle Ups

STRENGTH 1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00. - Elevate Plates 2" off of the floor (roughly 25# plates) - This will be tested next Monday for a 1RM. 2a) Front Squat: Build to Metcon Weight. 2b) Bar Muscle-ups or Scaling Option: Chest to Bar, Banded Pull Ups, Ring Rows CONDITIONING For time: 30 Front Squats (155, 105) 30 Bar Muscle-ups 10:00 Time Cap EXTRA CREDIT  DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s. Then, 2:00 of Parasympathetic Breathing
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Power Cleans, Front Squats, Farmer Carry

CONDITIONING AMRAP 20 w. a partner: 20 Power Cleans (135, 95) 20 Front Squats (135, 95) 100 Meter Farmer Carry Then: 20:00 - 30:00 "Recovery" Light jog, row, bike, or Sledpull Powerwalk *Done individually (not in teams)
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: 20.1

10 Rounds: 8 Ground to Overhead (95,65) 10 bar facing burpees Cap: 15:00 **Choice of Snatch or Clean & Jerk/Press
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Box Squat, Hang Squat Cleans, Thrusters

STRENGTH Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s. - 4 warm-up sets to build to 70% - 13-15" Box - parallel squat - Rx+:(use 25% of Max in chain weight w. 55% straight weight) - If no recent max use light to moderate load CONDITIONING AMRAP 3: KB Hang Squat Cleans (24,16) Rest 3:00 AMRAP 3: KB Thrusters (24,16) Rest 3:00 AMRAP 3: KB Hang Squat Clean + Thruster (24,16) EXTRA CREDIT  Banded Pull-through: 4 x 25. Rest 60s. Then, 2:00 of Parasympathetic Breathing
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Running, Power Snatches

CONDITIONING For time: Mile Run 25 Power Snatches (75, 55) 800 Meter Run 25 Power Snatches 400 Meter Run 25 Power Snatches Time Cap - 25:00 EXTRA CREDIT  2:00 Foam Roll Lats (60s each) 3:00 of Parasympathetic Breathing
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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Rope Climbs, Burpee Box Jumps, Shoulder to Overhead

STRENGTH 1a) Rope Climb: 4 x 2-3. Rest 45s. 1b) Strict Dips: 4 x 10-12. Rest 45s CONDITIONING "Nutshell" For time: 25 Burpee Box Jumps (24, 20) 50 S20H (135, 95) 25 Burpee Box Jumps 12:00 Time Cap EXTRA CREDIT  AMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)
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