WOD

Partner WOD: Squat Cleans, Running, Rowing

Partner WOD: Squat Cleans, Running, Rowing

METCON "Barbell Jerry" For time with a partner: Buy-in: 50 Squat Cleans (135, 95) 1 Mile Run 2k Row 1 Mile Run Cash-out: 50 Power Cleans (135, 95) 35:00 Time Cap EXTRA CREDIT  5 Minutes of Parasympathetic Breathing
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WOD: Floor Press, Push Press, Sumo Deadlift High Pull

WOD: Floor Press, Push Press, Sumo Deadlift High Pull

STRENGTH  1) Floor Press: 5-4-3-2-1+. Rest 2:00 2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s. METCON  8AMRAP: 15 Push Press (115, 75) 15 SDHP (115, 75) EXTRA CREDIT  Double Alternating Tabata: 8 x 20s work/10s rest. 1a) Banded Pull-aparts 1b) Wheels on the Bus *This is a superset where you'll alternate each movement for each interval of 20s work.
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WOD: Floor Press, Push Press, Sumo Deadlift High Pull

WOD: Back Squat, Sprints, Farmer Carry, Band Work

STRENGTH Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00. *Rest 2:00 between sets at 85%. METCON  4 Rounds of: 5-10-5 yard Shuttle Sprints. Rest :90s then: 4 Rounds of: Single Arm Farmer Carry x 30 yards each. Rest 60s. - heavy then: 3 Rounds of: 30 Banded Pull-throughs (ultra wide stance). Rest 60s. EXTRA CREDIT  5 Minutes of Static Stretching - focus on your breathing during this - big breaths in and out.
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WOD: Floor Press, Push Press, Sumo Deadlift High Pull

WOD: Box Jumps, Machine Calories, Snatch, Stone Load, Single Unders

METCON  EMOM 25: Minute 1: 40s Box Jumps w. step down (24, 20) Minute 2: 40s Calorie Row, Bike, or Ski Erg Minute 3: 40s DB Snatch (50, 35) Minute 4: 40s Stone Load or Heavy Sandbag Carry or Asymmetrical Carry Minute 5: 40s Single Unders EXTRA CREDIT  Tabata - 8 x 20s work/10s rest alternating between 1a/1b. 1a) Alternating DB Curls 1b) RKC Plank
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WOD: Floor Press, Push Press, Sumo Deadlift High Pull

WOD: Jerk, Bench Press

STRENGTH  1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. - Adv: Build to 75% and then perform 6 x 2 across all sets. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. - use Bands if possible. EXTRA CREDIT  Finisher - AFAP: 40-30-20-10 Banded Hammer Curls Banded Triceps Pushdowns
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Partner WOD: Squat Cleans, Running, Rowing

WOD: Back Squat 1 Rep Max + Devil’s Complex

STRENGTH  1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. - Adv: Build to 75% and then perform 6 x 2 across all sets. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. - use Bands if possible. EXTRA CREDIT  Finisher - AFAP: 40-30-20-10 Banded Hammer Curls Banded Triceps Pushdowns
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Partner WOD: Squat Cleans, Running, Rowing

WOD: Chin ups, Hang Power Clean, Push Ups, Bench Press

METCON  AMRAP 30 w. a partner: 600 Meter Run 50 Wall Balls (20, 14) 40 T2B 30 SDHP (75, 55) 20 Overhead Squats (75, 55) 10 Box Jump Overs (24, 20) *One person works at a time. Split as desired EXTRA CREDIT  10 Minutes of Zone 1 Cyclical Work - run, row, bike, ski erg at an easy pace.
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Partner WOD: Squat Cleans, Running, Rowing

WOD: Box Squat, Dynamic Jumps, Deadlifts, Air Squats, Lunges

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON AFAP, but not for time: 21-15-9 KB Hang Power Cleans (53, 35) Push-ups on KBs Then, 21-15-9 KB Bench Press (53, 35) (Neutral Grip) *50 Banded Pull-aparts after each set (pronated grip) 22:00 Time Cap on this work (AFTER CLASS) World's Greatest Stretch x 30s each pose
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Partner WOD: Squat Cleans, Running, Rowing

WOD: Row, Loaded Carries, Bear Crawls

STRENGTH 1) Wide Stance Box Squat: 5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. 3) Warm-up Metcon Movements METCON For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Straight Leg Raises 100 Walking Lunges (BW) (Total Reps) 18:00 Time Cap EXTRA CREDIT 1-Arm KB Rows w. rotation: 4 x 8 ea. Rest 60s.
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Partner WOD: Squat Cleans, Running, Rowing

WOD: Floor Press, KB Snatch, Run, KB Swing, Ring Rows

METCON 30 Minutes on the Clock: Row 2k Remaining time Max Rounds: 100 Ft. Front Rack Carry (53, 35) 100 Ft. Single OH Carry (53, 35) 100 Ft. Bear Crawls (or HS Walk) 100 Ft. Goblet Carry (Off Body) (53,35) Rest as needed. EXTRA CREDIT Banded Triceps Pushdowns x 100 reps, AFAP.
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Programming 8/12-8/17

STRENGTH  DB Floor Press - neutral grip: 5 x 6. Rest 60s. METCON Every 5:00 x 4 Sets: 20 KB Snatch (53, 35) (10 ea) 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20 Ring Rows EXTRA CREDIT KB Curls: 4 x 10. Rest 60s.
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