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Thursday 06.27.2019

POSTED ON June 26, 2019

WDO | Thursday 06.27.2019

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Warm Up:
50′ front rack carry
5 push-ups
50′ high knees
50′ walk on toes
5 scap pull-ups
x2
 
Aerobic Metcon: 40min AMRAP Sustainable 80% effort (unbroken pace)
200ft heavy kettlebell front rack carry
15 ring push ups
800m run
100 single unders (RX athletes included)
50 prisoner step ups 24/20
10 strict pull ups
 
Cool Down: 2 rounds for quality
10/10 side lying thorax rotation
10 prone pass throughs
1min happy baby
2min saddle

WOD

Wednesday 06.26.2019

POSTED ON June 25, 2019

WDO | Wednesday 06.26.2019

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Warm Up:
5/5 KB waiters squat
5/5 single arm kb swing
50ft/50ft single arm overhead carry
5/5 side lying thorax rotation
x2-3 sets
 
Foundation: 15min *If athlete does no have a 1RM back squat establish one.
Back Squat
1×6 75%
1×6 77%
1×6 80%
1×6 85%
*If athlete struggles with bar in the back and depth sub belt squats off a box with thorax rotations in between sets. We want athletes at proper depth with out pain.
 
Metcon:
 
Level 1 (RX)
27 toes 2 bar
1000m row
27 toes 2 bar
for time

WOD

Tuesday 06.25.2019

POSTED ON June 24, 2019

WDO | Tuesday 06.25.2019

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Warm Up:
5 muscle snatch
5 snatch high pull
5 power snatch
5 overhead squats
x2
 
Foundation: EMOM 10min
1st min 3 Power Snatch 75-85%
2nd min 25-35 double unders
 
Metcon: *Time Cap 20min
 
Level 1 (RX)
40 Dumbbell Power Snatch 50/35 50
Air Squats
400m run
3 rounds for time

WOD

Monday 06.24.2019

POSTED ON June 23, 2019

WDO | Monday 06.24.2019

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Warm Up:
EMOM 5min
1 clean grip deadlift + 1 hang power clean + 1 power clean *first set empty bar *add weight nothing past 35-45%
 
Foundation: (10-15min)
1 clean grip deadlift + 1 hang power clean + 1 power clean
x4-5 sets
*Use 85-90% of Power Clean 1RM
 
Metcon: “Nurse shark” 17min AMRAP
 
Level 1 (RX)
3 Power Clean 185/125
5 handstand push ups
7 lateral burpee over the bar

WOD

Saturday 06.23.2019

POSTED ON June 22, 2019

WDO | Saturday 06.23.2019

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Warm Up:
50ft walk on toes forward
50ft walk on toes backwards
5 yoga push ups
5 empty bar push press
:20 plank
x3
 
Skill:
A. EMOM 15min
1st min 5/5 pistol squat
2nd min 8-12 kipping pull ups
3rd min 10-15 piked leg raises
*scale pistol lateral box step up or candle stick pistol *kipping only ABSOLUTELY NO BUTTERFLY. This is to work on specific gymnastic shapes only.
 
Metcon:
Level 1 (RX)
1 round
100 double unders
50 sit ups
25 push press 95/65
then…
2 rounds
60 double unders
30 sit ups
15 push press 95/65
then…
3 rounds
40 double unders
20 sit ups
10 push press 95/65

WOD

Friday 06.21.2019

POSTED ON June 20, 2019

WDO | Friday 06.21.2019

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Warm Up:
:10 handstand hold + scap push up
:30 plank on elbows
12 mountain climbers
10 squats with press out
x3
 
Skill:
A. EMOM 12min
1st min :15 ring support hold
2nd min 5 feet elevate ring muscle up transitions
3rd min :35 headstand hold or handstand walk
 
Metcon:
 
Level 1 (RX)
5 wall walks
15 back squats 135/95
3 rounds for time

WOD

Thursday 06.20.2019

POSTED ON June 19, 2019

WDO | Thursday 06.20.2019

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Warm Up:
5 strokes (arms only)
5 strokes (legs only)
5 strokes (both)
8/8 shoulder taps
200m jog
x 2
 
Aerobic Metcon:
40min AMRAP Sustainable effort 80% (unbroken pace)
1000m row
100ft bear crawl
10 strict dips
800m run
50 prisoner walking lunge steps
15 toes 2 rings
 
Cool Down:
3min forward fold
2min couch L/R
3min standing straddle

WOD

Wednesday 06.19.2019

POSTED ON June 18, 2019

WDO | Wednesday 06.19.2019

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Synchro today can be with teams of 2 even 3. The burpee is completed when both athletes chest hit the ground – the jump does not matter. Power Clean is synchro when the athletes receive the bar in the front rack position together.
 
Warm Up:
10 push up shoulder tap
10 mountain climbers
:15 deadhang
10 empty bar bench press
x3-4 sets
 
Foundation:
A. 10min EMOM 3-5 bench press 75-85%
 
Partner Metcon:
 
RX 3-6-9-15-21
Synchro burpee over bar
Synchro power clean 135/95

WOD

Tuesday 06.18.2019

POSTED ON June 17, 2019

WDO | Tuesday 06.18.2019

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Warm Up:
10/10 dynamic leg swings
10 cossack squats
30ft reverse lunge
x2-3 sets
 
Foundation:
A. Back Rack Lunge build to a a new 10 rep max on both legs; rest 1-2min between sets and :45 bretween legs.
 
Metcon:
10min AMRAP “Squailform”
 
Level 1 (RX)
9 box jump overs 24/20
16 single arm hang dumbbell clean & jerks 50/35 (sets of 4 each arm)

WOD

Monday 06.17.2019

POSTED ON June 16, 2019

WDO | Monday 06.17.2019

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Warm Up:
5/5 thorax rotations
100ft reverse bear crawl
10 reverse pass throughs
5 strict press building each set on the weight
x2-3 sets
 
Foundation: (15-20min to complete)
A. Strict Press 3-2-1-3-2-1 build to a 1RM (each set increase weight). The second wave should be heavier than fthe first. Rest full 1-2min between sets. example: 115 x3 135 x2 155 x1 125 x3 145 x2 165 x1
 
Metcon: (12min time cap) “Buil”
 
Level 1 (RX)
20 wall balls 20/14 10ft/9ft
12 toes 2 bar
5 rounds for time

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