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WOD

Tuesday 07.09.2019

POSTED ON July 8, 2019

WDO | Tuesday 07.09.2019

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Warm up:
5/5 single arm russian
KBS 5/5 Kb high pull
:15 kb hold over head L/R
x3 Foundation:
 
EMOM 12min
1st min Seated Z Press 7/7
2nd min Plank Slides 7/7
3rd min 2 strict hspu + 4 kipping (add deficit if possible)
 
Metcon:
 
RX (Level 1) 9min AMRAP
8/8 Kettlebell Snatch 53/35
3 bar muscle ups

WOD

Monday 07.08.2019

POSTED ON July 7, 2019

WDO | Monday 07.08.2019

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Warm Up:
5 muscle cleans
5 clean high pulls
5 power cleans
5 thrusters
x2-3 sets
 
Foundation: EMOM 10min
1st min 3-5 TnG Power Clean 75-80%
2nd min 6 lateral bar facing burpee
 
Metcon:
 
RX (Level 1)
15 sit ups
30 thrusters 65/45
45 double unders
4 rounds for time

WOD

Saturday 07.06.2019

POSTED ON July 5, 2019

WDO | Saturday 07.06.2019

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Warm Up:
10 reverse wall slides
10/10 plank slides
8 lemon squeeze
10 squats with a press out
x2-3 sets
 
Foundation: (15min to complete)
High Bar Back Squat
3 sets of 5 at 85%
 
Metcon:
 
RX (Level 1)
Buy In: Air Bike 25/22 cals
50-40-30-20-10
Double Under
Sit Ups
Cash Out: 25 toes 2 bar

WOD

Friday 07.05.2019

POSTED ON July 4, 2019

WDO | Friday 07.05.2019

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Warm Up:
50ft walk on toes forwards
50ft walk in toes backwards
10 heidens
10 groiners
x3
 
Strength:
A1.) 50ft single dumbbell lunge x3; rest 1min
A2.) Half Kneeling Dumbbell Press 15/15×3; rest :30/1min
A3.) Russian Twist 40×3; rest 1min

WOD

Thursday 07.04.2019

POSTED ON July 3, 2019

WDO | Thursday 07.04.2019

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Warm Up:
5 hips down push ups
50ft lunge with twist
10 cossack squats
x2
5 empty bar thruster
5 empty bar power snatch
5 empty bar push jerk
5 empty bar hang cleans
5 empty bar overhead squats
x2 then…
Work up to the weight you will use in todays Metcon. Each time you change weight or do a a movement follow it with 1-2 burpees.
 
Metcon: “Tommy Mac”
 
RX (Level 1) 2 Rounds For Time
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees 12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

WOD

Wednesday 07.03.2019

POSTED ON July 2, 2019

WDO | Wednesday 07.03.2019

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Warm Up:
Play the pizza box tag game. *each athlete will have a pizza box/ab mat and will try to knock the others box out of their hands. When they do perform a warm up movement example: air squat; burpee; push up etc.
 
Metcon: 30min AMRAP
50ft handstand walk/100ft bear crawl
400m med ball run (athlete chooses size)
25 half burpee
25 med ball sit ups (athlete chooses size)
25 air squats
100 single unders

WOD

Tuesday 07.02.2019

POSTED ON July 1, 2019

WDO | Tuesday 07.02.2019

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Warm Up:
10 push up position shoulder taps
:30 ring support
10 lemon squeeze
:30 bottom of dip in rings hold
10 step ups
x2-3
 
Foundation:
16min EMOM
1st min planche lean + headstand or handstand walk over an object
2nd min 15 Hollow to Arch Roll
3rd min 6 med ball candle stick or med ball candle stick pistol
4th min 1-3 strict muscle up or 5 low ring transitions
 
Metcon: *Use two dumbbells
 
RX (Level 1)
21-18-15-12-9-6-3
Cal Row Dumbbell
Step Overs 24/20 50/35
for time

WOD

Monday 07.01.2019

POSTED ON June 30, 2019

WDO | Monday 07.01.2019

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Warm Up:
5 muscle snatch
5 snatch high pull
5 power snatch
5 snatch balance
x3
 
Foundation:
A. 6min EMOM 3-5 Power Snatch 85% 1RM
 
Metcon:
 
RX (Level 1)
400m run
21 Kettlebell swings 70/44
2 15ft rope ascents
3 rounds for time

WOD

Saturday 06.29.2019

POSTED ON June 28, 2019

WDO | Saturday 06.29.2019

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Warm Up:
50ft walking quad pull
50ft walking toe pull
:30 plank
6 half burpe
5 hips down push ups
x2-3 sets
 
Metcon: *You can perform on your own or with a partner. This will be a very long Metcon. prepare for it beyond 45-60min.
 
“Bert”
 
Level 1 (RX)
50 burpees
400m run
100 push ups
400m run
150 walking lunges
400m run
200 air squats
400m run
150 walking lunges
400m run
100 push ups
400m run
50 burpees
For Time

WOD

Friday 06.28.2019

POSTED ON June 27, 2019

WDO | Friday 06.28.2019

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Warm Up:
5 snatch high pull
5 power snatch
5 snatch balance
5 overhead squats
x2-3 sets
 
Foundation: 15-20min
Overhead Squat @32×1 4 sets 3-5 reps 75-85% of 1RM
 
Metcon: “small scales”
 
Level 1 (RX) 1:30/rest 1:30 x5
10 Box Jump 24/20
ME Snatch 155/105

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