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Sunday 5.8.16

Rest Day. Enjoy.

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Saturday WOD 5.7.16

In Partners
Complete 3 Rounds For Time
60 Push Presses 115/75# (VIDEO)
50 Toes To Bar (VIDEO)
40 Supinated Grip Ring Rows
1 Partner Works/Time

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Friday WOD 5.6.16

7 Sets Building:
Split Jerk (VIDEO)
(Pause For 2 Full Seconds In Bottom of 1st Dip)
Then 7 Minutes AMRAP (Reps)
1 Bar Muscle-up
7 Ring Pushups
2 Bar Muscle-ups
7 Ring Pushups
3 Bar Muscle-ups
7 Ring Pushups
Continue Ascending Bar Muscle-ups While Keeping Pushups Constant…
 
Optional Work
*Can Be Done Before or After Class Wod*
Jerk Balance 3 x 5-6
Then
Tall Jerks 3 x 5
Do These Exercises Separately. Goal is Speed, Good Footwork, and Overhead Positioning. Don’t go too heavy

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Thursday WOD 5.5.16

GHD Sit-up
3 x 20 (Alter This Number Depending Upon Experience Level) (VIDEO)
Then
12 Minutes EMOM
Min 1 – 10 Front Rack Reverse Alternating Lunges
Min 2 – AMRAP Box Jumps 24/20” (VIDEO)
(Choose a tough 10-rep for you on the lunges)

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Wednesday WOD 5.4.16

Build To a Heavy 5 Rep
Deadlift (VIDEO)
(1 Second Pause At Floor)
(Try For More Than 2 Weeks Ago)
Then
21-15-9 Reps For Time
DB Thruster 45/30#
Deadlift (Use 50-60% Of Above 5-Rep)
C2B Pull-ups (VIDEO)
 
Optional Work
Good Mornings 3 x 10 @30X1
(Try for More Than 2 Weeks Ago)

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Tuesday WOD 5.3.16

10 Minutes EMOM
Min 1 – 2-4 Strict Muscle-Ups
Min 2 – 15-30′ Handstand Walk
Then For Time
Row 500 Meters
Run 1600 Meters
100 Double Unders (VIDEO)
Run 1600 Meters
Row 500 Meters
 
Optional Work
Accumulate 20 Russian Dips (In as many sets as needed)
(Ideally, setup up tall enough to hold hollow position)
Then
Strict Ring Dip 3 x 6-10 (Three Second Hold At Lockout) (VIDEO)
(Try For Improvement on Lockout)

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Monday WOD 5.2.16

7 Sets Building:
1 Pause Snatch(Knee) + 1 Snatch (VIDEO)
Then
Front Squat (VIDEO)
5 x 5 @24X1
(Try for 3-5% More Than 2 Weeks Ago)
 
Optional Work
Bulgarian Split Squat 3 x 8
Rest As Needed
Weighted GHD Hip Extensions 3 x 5 @10X3 (Barbell or Plates) (VIDEO)
Rest As Needed Between Sets
(Do exercises separately, Note The Tempo!)

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Sunday 5.1.16

Rest day. Enjoy!

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Saturday WOD 4.30.16

In Partners, Complete AMRAP In 18 Minutes
1 Strict Handstand Pushup (VIDEO)
1 Burpee Box Jump Over 24/20” (VIDEO)
2 Strict handstand Pushups
2 Burpee Box Jump Overs 24/20”
3 Strict Handstand Pushups
3 Burpee Box Jump Overs 24/20”
4 Strict Handstand Pushup
4 Burpee Box Jump Over 24/20”
5 Strict handstand Pushups
5 Burpee Box Jump Overs 24/20”
6 Strict handstand Pushups
6 Burpee Box Jump Overs 24/20”
Continue Ascending As Far As Possible
Partners Will Alternate Rounds

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Friday WOD 4.29.16

Strict Press
3-3-3-3-3 Reps (VIDEO)
Then
For Time
Row 1K
100 Wall Ball Shots 20/14# (VIDEO)
 
Optional Work
Supinated Grip Weighted Strict Pull-up 4 x 4-5
Rest As Needed
Supinated Grip Bent Over Rows 3 x 6-8
Rest As Needed
(Do These Exercises Separately)

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Thursday WOD 4.28.16

4 Rounds For Time
10 DB Renegade Rows 45/30#
15 Toes To Bar (VIDEO)
20 Db Front Squats 45/30#

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Wednesday WOD 4.27.16

10 Minutes EMOM
Min 1 – 2-4 Strict Muscle-Ups
Min 2 – 15-20′ Handstand Walk
Then
22 Minutes AMRAP
50 Double Unders (VIDEO)
15 Chest-2-Bar Pull-ups (VIDEO)
Run 400 Meters
Rest 90 Seconds
 
Optional Work
Accumulate 20 Russian Dips (In as many sets as needed)
(Ideally, setup up tall enough to hold hollow position)
Then
Strict Ring Dip (VIDEO) 3 x 6-10 (Three Second Hold At Lockout)
(Try For Improvement on Lockout)

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Tuesday WOD 4.26.15

7 Sets Building:
1 Clean(3 Second Pause at Knee) + 1 Clean (VIDEO)
Then
Back Squat (VIDEO)
5 x 5 (Same Weight for ALL Sets)
 
Optional Work
Glute Ham Raises 3 x 6-8 @31X1
Rest As Needed Between Sets
Weighted GHD Hip Extensions (VIDEO) 3 x 5 @10X3 (Barbell or Plates)
Rest As Needed Between Sets)
(Do exercises separately, Note The Tempo!)

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Monday WOD 4.25.16

7 Sets Building:
1 High Hang Snatch + 1 Hang Snatch (VIDEO) + 1 Snatch (VIDEO)
Then
14 Minutes AMRAP
3 Muscle-Ups (Kipping Or Strict)
10 Overhead Reverse Alternating Lunges 115/75#
15 Bar Facing Burpees (VIDEO)
(Compare to 5/12/15)
 
Optional Work
3x
15-20 GHD Sit-ups (VIDEO)
Rest As Needed
2-3 Minutes Triple Under Practice
Rest As Needed