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 10 (Partner Assist or...

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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 assist if need)...

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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 very...

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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...

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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...

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5/24/2018

WOD: Aerobic Conditioning: 21 Min AMRAP 200m Run (250m Row) 15 Wall Ball (20/14) 10 Hanging Knee Raise (Adv.10 TTB) (Smooth and easy... Not all out) Core Accessory Strength: Turkish Get-up 4 x 3/ Recovery: Foam Roll + Static Stretch

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5/23/2018

WOD: Strength: For Time 30x Floor Press *Use lightest load from last Wednesday "Easy Street" 5 Rnds (Smooth and easy) 10 DB/KB Thruster 10 DB/KB Bent-over Row 10 DB/KB Alt. Lunge (One DB over head, one DB @ shoulder) *(scale both DB/KB at shoulders or at sides if the...

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5/22/2018

WOD: OLY Strength: 15 Min Running Clock Build to a 1RM Snatch Skill WOD: Every 2 Min for 14 Mins (HARD AND FAST!!) 5 Burpee Box Jump (24"/20") 30 DU (50 Singles) Core/Recovery: Coaches choice

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5/19/2018

COMMUNITY WOD: In Teams of Three "Triple Chaos" 21 MIN EMOM (40sec/20sec) Work / Rest M1: Partner 1: Battle Ropes or Battle Chains M2: Partner 2: Max Cal Row or A. Bike M3: Partner 3: Hangs from Rig / Pull-up bar *Partners will work at each movement for maximum...

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5/18/2018

WOD: Strength: Every 2min (8min) 8-10 Deadlifts (climbing) *Compare to last week * * Accessory Strength: Bulg. Split Squat 3 x 8/ea (adv. barbell) (RX/s. Db’s or KB’s) * * Benchmark WOD "KAREN" For Time: 150 Wall Balls (20/14) (12 Min Time CAP) Abs/Core: MB Wood chops...

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5/17/2018

WOD: Aerobic Conditioning: 3 Rounds 400m Run (-or-450m Row) 20 Burpees (Rest 3-4Mins between ea. rnd) *The goal is CONSISITENCY! Each round should be very close in effort and time domain. Work hard and find a sustainable effort and try to match that time (+/-...

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5/16/2018

WOD: Strength: Every 2 min (6 Min) 10 Floor Press (climbing) Accessory Strength: 3 x 8 Pendlay Row WOD 13 Min AMRAP 1 DB DL (2,3,4,5....) 10 Situps 30 DU (-or- 60 Singles) *DB Deadlifts increase by one rep every time you complete one rnd. Mobility: Hip...

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