WOD

WOD: Thruster, Burpees

WOD: Thruster, Burpees

STRENGTH 

1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds

CONDITIONING

“Jim Beam”
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees

9:00 Time Cap

EXTRA CREDIT

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.

read more
Happy Thanksgiving WOD: Filthy Fifty

Happy Thanksgiving WOD: Filthy Fifty

CONDITIONING

“Filthy Fifty”
For time:
50 Box jump (24, 20)
50 Jumping pull-ups
50 KBS (35, 25)
50 BW Walking Lunges
50 T2B or Knee Lifts
50 Push Press (45, 35)
50 Back Extensions (or supermans)
50 Wall balls (20, 14)
50 Burpees
50 Double unders
*35:00 Cap

read more
WOD: Gymnastics Skill, Rowing, Running

WOD: Gymnastics Skill, Rowing, Running

STRENGTH 

Gymnastics Skill – Week #3
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike

CONDITIONING 

EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run

read more
WOD: Landmine Press, Pull Ups, Hang Power Cleans, Front squats, Push Press

WOD: Landmine Press, Pull Ups, Hang Power Cleans, Front squats, Push Press

STRENGTH 

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.

2) Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press

CONDITIONING

Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)

read more
WOD: Glute Hip Thrust, Bike, Deadlifts, Burpees

WOD: Glute Hip Thrust, Bike, Deadlifts, Burpees

STRENGTH 

1) Glute Hip Thrust or Glute Bridge: 5 x 5. Rest 90s.

2) Metcon Warm-up:
2-3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike

CONDITIONING 

“Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 400m Run
9:00 Cap

read more
WOD: Push Press, KB Complex

WOD: Push Press, KB Complex

STRENGTH 

1) Push Press: 1RM in 10 sets. Rest 2:00

CONDITIONING

AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds

read more
WOD: Strength Day!

WOD: Strength Day!

STRENGTH 

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
2) Sumo Deadlift against a band: 6 x 3 @60% of 1RM from 10/21 + band resistance, every 60s.
3) Forward + Reverse Lunges: 3 x 16 each (forward + backward = 2 reps). Rest 45s.
4) Weighted Plank: Max Load x 30s. Build over the course of 6 sets.

read more
WOD: Gymnastics Skill Work, Running, Pull Ups, Push Ups, Squats

WOD: Gymnastics Skill Work, Running, Pull Ups, Push Ups, Squats

STRENGTH 

Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

CONDITIONING

For time:
1 Mile Run
Then,
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
20:00 Time Cap

read more
WOD:  Landmine Press, Pull Ups, Row, Box Jumps, Toes To Bar, Overhead Squats

WOD: Landmine Press, Pull Ups, Row, Box Jumps, Toes To Bar, Overhead Squats

STRENGTH 

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Strict Pull-ups: 4 x 6. Rest 60s.
– Rx+ – Band Resisted Pull-ups

2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B

CONDITIONING

AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

read more