6/14/2018

Gymnastics Training WOD “Sake Bomb” 16 Min AMRAP 12 SDHP (75/55) 9 Frnt SQ (75/55) 6 Frnt Rack Lunge (75/55) 1 Rope Climb (Sc: 2 Rope Walks, S2: 4 Ring Rows) Accessory Work: Single Leg Wood Chop – 3 x 8/ea (DB or KB) GHR (glute ham raise) – 3 x...

6/4/2018

Strength: Back Squat – 1RM Deficit Deadlift – 4 x 3 (Stand On 45Lb Bumper) (Climbing) Goal: Move fast, stay focused, should take no longer than 20 min WOD: 7Min AMRAP 30 DU (50 singles) 15 WB (20/14) Core + Accessory Work: Chin up – 4 x 6 (use Band...

6/1/2018

WOD: “Helen” 3 RFT 400m Run (Sub 450m row if needed) 21 KBS (53/35) 12 Pull-ups *This is a benchmark workout, so record your score! You will do this again… 🙂 SKill Practice: EMOM 10 E: DU Reps Practice O: Rest *Advanced athletes and athletes who are...

5/31/2018

WOD: Aerobic Conditioning: 24min Running Clock Minutes 0:00-12:00 (Every 4mins) 21 WB (20/14) 15 abmat Situps (Adv. GHDSU) 9 Cal Row or Bike (Smooth and easy paddle/pedal) -or- 100m Jog Minutes 12:00-24:00 (Every 4mins) 21 Alt lunge (No weight)(Adv. weight vest or...

5/25/2018

WOD: Strength: For Time 30 Deadlifts *Use lightest load form last Friday “Ovechkin” 8 Min AMRAP 8 Alt DB Snatch 8 Pushups 8 MB Clean Core / Abs: (Work / Rest) 4Rnds Side Plank R (30/30) Side Plank L (30/30) Plank Regular (30/30) Recovery: Coaches...