Friday, August 16th, 2018

August 16, 2019

Coach leads group through:


:30 on/:10 off
Burpees
Good Mornings
Step Ups
Hang Muscle Snatch
Burpee
Overhead Squat

x 2

 

then:


EMOM14
Odd- 3 Deadlifts - building
Even- 3 box jumps, 5 DB Curls

+
15-12-9
Snatch (135,95) (115/75) (95/65) 
Burpee Box Jump Over

*Scale weight appropriately. 

**Power snatch or double the reps for a SA DB Snatch if needed. 

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Thursday, August 15th, 2019

August 15, 2019

WOD:

Gymnastics Prep

 

then:

 

AMRAP 12
400m Run
20 Pushups
250 Row


Rest 2 minutes

 

AMRAP 12
20 Ring rows
12 OH SA KB Lunges (total)
250m Ski


Rest 2 minutes

 

AMRAP 12
20 Vups
20 Box Jumps
200m Run

 

Quick Hiit:

AMRAP 8

5 push ups

10 pull ups or ring rows

15 air squats

 

rest 1 min

 

10 minute amrap

2.4.6.8....

DB hang power clean

DB devil press

+ 20 DU 

(2/2/20, 4/4/20, etc...)

 

rest 1 min

 

10

5 v-ups

20 Russian twist

100m run

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Wednesday, August 14th, 2019

August 14, 2019

WOD:

Coach leads group through:

Partner Up
P1- 250m Row
P2- AMRAP Plate Floor Press
Switch
P1- 250m Row
P2- AMRAP Reaching Sit Ups w/ Plate

 

then:

 

A1. Single arm DB push jerk.

hold each rep for 2 sec. OH showing good support.

x5 reps /side x 5 sets

A2. Weighted pull ups 3-5 or single arm ring rows x 3-5/side x 5 sets

A3. Uneven carry

one KB OH and one KB in front rack

x 50'per x 5 sets

+

0:00-13:00 AMRAP - ascending ladder

3 CTB pull ups

3 DB push press

3 step down box jumps, 24/20"

6/6/6

9/9/9

12/12/12

rest 2:00

At the 15:00 minute mark complete the following:

250m row damper of 10/7

7 burpees over erg

x 4 rounds

 

Quick Hiit:

A. One minute all-out on Skierg or Shuttle Run then as many rounds as possible in 5 minutes of:

10 SA DB Snatch
10 Knees-to-Elbows
10 Burpees


rest 3 minutes then…

 

B. One minute all-out on Assault Bike then as may rounds as possible in 5 minutes of:

10 DB Thrusters
10 Row Pikes
10 Ring Rows


rest 3 minutes then…

 

C. One minute all-out on Row then as many rounds as possible in 5 minutes of:

10 DB Overhead Walking Lunges
10 V-ups
10 Burpees

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