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WOD

Thursday 05.02.2019

POSTED ON May 1, 2019

WDO | Thursday 05.02.2019

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Warm Up:
 
10 Empty Bar Good Mornings
:30 Glute Bridge Hold
15 Heavy Russian Twists
5 Hang Power Clean
 
x3
 
Foundation:
 
A. Power Clean EMOM 10min
 
3-5 TnG 65-75% of 1RM
 
Metcon:
 
Level 1 (RX)
 
100 Double Unders
20 Alternating Dumbell Hang Snatch 50/35
 
3 Rounds For Time

WOD

Wednesday 05.01.2019

POSTED ON April 30, 2019

WDO | Wednesday 05.01.2019

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Warm Up:
 
50ft Samson Lunge
10 Cossack Squats
10 Lemon Squeeze
 
x3 then…
 
8 Step-up and Overs
4 Light Thrusters
5 Hips Down Push-ups
 
x3 then…
 
4-6 Box Jumps
2-3 Heavier than Metcon Thrusters
2-3 Bar Facing Burpee
 
x2; rest 2-4min between each set
 
Metcon:
 
12min AMRAP
 
Level 1 (RX)
 
“Rahoi”
 
12 Box Jumps 24/20
6 Thruster 95/65
6 Bar Facing Burpee

WOD

Tuesday 04.30.2019

POSTED ON April 29, 2019

WDO | Tuesday 04.30.2019

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Metcon:
 
Level 1 (RX)
 
400m Run
25 Russian KBS 53/35
1min FLR Hold (Plank on low rings)
50ft Samson Lunge
 
5 Rounds For Time
 
Level 2 (Intermediate)
 
400m Run
25 Russian KBS 35/26
1min FLR Hold (Plank on low rings)
50ft Samson Lunge
 
5 Rounds For Time

WOD

Saturday 04.27.2019

POSTED ON April 27, 2019

WDO | Saturday 04.27.2019

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Saturday 04/27

General Warm Up:
30ft lunge with twist
8 squats with a press out
8 empty bar press
x2-3 sets

Specific Warm Up:
5 clean grip deadlifts
5 push jerks
5 front squat
5 hang clean
5 push jerks

x2-3 sets

Partner Workouts Teams of 4
Work out #1 (Start with empty bar)
Partner A & B find the following in 5min
Power Clean
Shoulder to Overhead
Front Squat
Hang Squat Clean
Shoulder to Overhead
2min max strict handstand push ups for A&B (RX: Strict Intermediate: Kipping Beginner: shoulder to overhead 95/65 – no rest as soon as the 2min is over partner C & D begin 5min/2min so in total this will be 14min of work.)

REST 8-10MIN BEFORE METCON #2

Work out #2
RX: OH Lunge 50/35 (Intermediate: Front Rack Lunge 50/35 Beginner: Front Rack Lunge 35/20)
Partner A 200m run 100ft lunge in sections of 25ft 12 devils press
Partner B (Partner A,C,D Rests) 200m run 100ft lunge in sections of 25ft 12 devils press
Partner C 200m run 100ft lunge in sections of 25ft 12 devils press
Partner D (Partner A,B,C Rests) 200m run 100ft lunge in sections of 25ft 12 devils press For Time
Cool Down: 15min walk in the sun expose your skin as much as possible to the sunlight.

WOD

Thursday 04.25.2019

POSTED ON April 24, 2019

WDO | Thursday 04.25.2019

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Warm Up:
 
10 Cal Row
10 Sit-ups
5 Scap Push-ups
 
x2 sets
 
Metcon:
 
4min Row 1000+/800+
1min Low Ring Mountain Climber
1min 8/6 Strict Pull-ups
4min Bike 57+/47+
1min Prisoner Step-up 24/20
1min 15/12 Push-ups
 
x4
 
Cool Down:
 
4min Seated Straddle
2min Pigeon L/R

WOD

Wednesday 04.24.2019

POSTED ON April 23, 2019

WDO | Wednesday 04.24.2019

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Warm Up:
 
:30 Reverse Pass Throughs
:30 Scap Push-ups on elbows
:30 Bird Dogs
:30 Dead Hang
 
x3
 
Foundation:
 
12min EMOM
 
1st min KB left arm Single Arm Press @90-92% of 10RM
2nd min :45 Heavy Double KB Front Rack Hold
3rd min KB right arm Single Arm Press @90-92% of 10RM
 
Metcon:
 
(Level 1) RX
 
21 Handstand Push-ups
21 Ring Dips
3 Rope Ascents
15 Handstand Push-ups
15 Ring Dips
2 Rope Ascents
9 Handstand Push-ups
9 Ring Dips
1 Rope Ascent
 
For Time

WOD

Tuesday 04.23.2019

POSTED ON April 22, 2019

WDO | Tuesday 04.23.2019

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Warm Up:
 
12 Russian Twists Heavy
10 Barbell Good Mornings
5 Russian Baby Makers
5 Deadlifts increasing weight each round
 
x3
 
Foundation:
 
A. Deadlift 3 sets of 10 @90-92% of 10RM; rest 2-3min between each set
 
Metcon:
 
Level 1 (RX)
 
10min AMRAP
 
10 Cal Row
15 Med Ball Cleans 20/14

WOD

Monday 04.22.2019

POSTED ON April 21, 2019

WDO | Monday 04.22.2019

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Warm Up:
 
:30 Muscle Snatch
:30 Ring Row
:30 Dead Hang
:30 Bear Crawl
:30 Hiedens
 
x3
 
Foundation:
 
A1.) Close Grip Bench Press 5 sets of 5 @90-92% of 5RM; rest 1min
A2.) Strict Pull-up Cluster 2.2.2×5; rest 5-10s between cluster and 1min before bench press.
 
Metcon:
 
Level 1 (RX)
 
6 Power Snatch 135/95
10 Lateral Burpee Over Bar
 
4 Rounds For Time

WOD

Saturday 04.20.2019

POSTED ON April 19, 2019

WDO | Saturday 04.20.2019

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Warm Up:
 
5 Muscle Cleans
5 Thrusters
5 Hang Power Cleans
5 Step-ups
:20 Plank
 
x3
 
Metcon:
 
Level 1 (RX)
 
3 Power Cleans 225/155
6 Box Jump Over 24/20
 
10 Rounds For Time
 
Level 2 (Intermediate)
 
3 Power Cleans 205/135
6 Box Jump Over 20in
 
10 Rounds For Time
 
Level 3 (Beginner)
 
3 Power Cleans 165/95
6 Step Overs 24/20
 
10 Rounds For Time
 
Cool Down:
 
3 Rounds For Quality
 
30 Dual KB Hold Flutter Kick
10/10 KB High Pull
15 Ring Push-ups

WOD

Friday 04.19.2019

POSTED ON April 18, 2019

WDO | Friday 04.19.2019

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Warm Up:
 
5 Russian Baby Makers
10 Barbell Good Mornings
5 Hips Down Push-up + :20 seal
5 Deadlift adding weight each set
 
x3
 
Foundation:
 
A. Deadlifts 3 sets of 10 85-87% of 10RM; rest 2-3min TnG only
 
Metcon:
 
Level 1 (RX)
 
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
 
For Time

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