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WOD

Thursday 04.18.2019

POSTED ON April 17, 2019

WDO | Thursday 04.18.2019

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Warm Up:
 
200m Jog
10 Cal Row
10 Pass Throughs
10 Cuban Raise
 
x2
 
Foundation:
 
25min EMOM
 
1st min 8/8 Lateral Box Step-ups
2nd min FLR Hold
3rd min 50 Double Unders/Single Unders
4th min 20 Arch Rock
5th min 5 Close Grip Bench Press 70-85% of 1RM

WOD

Wednesday 04.17.2019

POSTED ON April 16, 2019

WDO | Wednesday 04.17.2019

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Warm Up:
 
5 Snatch High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch Grip behind the neck Thrusters
 
x4
 
Strength Metcon:
 
A. 2 Power Snatch + 3 Overhead Squats Every 1:15 until you fail twice.
 
*Start at 75/45 add 5-10lbs every time.
 
B. High Bar Back Squats 5 sets of 5 @85-87% 5RM; rest 2-3min
 
Cool Down:
 
C. 400m Single Arm Farmers Carry L/R build off previous week.
D. 4 sets 15 v-ups

WOD

Tuesday 04.16.2019

POSTED ON April 15, 2019

WDO | Tuesday 04.16.2019

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Warm Up:
 
5 Scap Pull-ups
10 Lemon Squeeze
10 Jumping Jacks
200m Jog
 
x3
 
Skill:
 
12min EMOM
 
1st min 5 Strict Pull-up + 5 Kipping Pull-up
2nd min :20 Headstand into Handstand Walk
3rd min 7 Med Ball Candle Sticks
 
Metcon:
 
12min AMRAP
 
Level 1 (RX):
 
11 Double DB Hang Clean and Jerks 50/35
2 Rope Ascents

WOD

Monday 04.15.2019

POSTED ON April 14, 2019

WDO | Monday 04.15.2019

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Warm Up:
 
5 Cal Row
:20 DB Hold Overhead L/R
10 Cossack Squats
 
x3
 
Foundation:
 
A1.) 3 sets of 10/10 Seated Single Arm DB press 85-87% of 10RM; rest :30/:30
A2.) Strict Dips 3 sets of 6–12; rest :30
 
*weighted if possible
 
Metcon:
 
Level 1 (RX)
 
25 Air Squats
25 Push-ups open standard
25 Cal Row
 
6 Rounds For Time
 
*option 20lbs vest

WOD

Saturday 04.13.2019

POSTED ON April 13, 2019

WDO | Saturday 04.13.2019

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Warm Up:
 
5 Clean High Pulls
5 Hang Power Cleans
10 Pass Throughs
 
x2-3 sets (add weight each set)
 
Metcon:
 
Level 1 (RX)
 
10 Power Cleans 135/95
30 Sit-ups
15 Wall Balls 20/14
 
5 Rounds For Time
 
Level 2 (Intermediate)
 
10 Power Cleans 115/80
30 Sit-ups
15 Wall Balls 20/14 9/8ft target
 
5 Rounds For Time

WOD

Friday 04.12.2019

POSTED ON April 11, 2019

WDO | Friday 04.12.2019

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Warm Up:
 
5/5 Lateral Box Step-up
50ft Samson Lunge
5 Air Squats @32×1
 
x3-4 sets
 
Foundation:
 
A. Back Squat 4 sets of 5 @82-85% 5RM; rest 2-3min
 
Metcon:
 
Level 1 (RX)
 
30 Box Jumps 24/20
15 Toes 2 Bar
 
3 Rounds For Time

WOD

Thursday 04.11.2019

POSTED ON April 10, 2019

WDO | Thursday 04.11.2019

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Warm Up:
 
30ft Crab Walk
:20 Handstand Hold
10 Lemon Squeeze
10 Heidens
 
x2-3 sets
 
Foundation:
 
12min EMOM
 
1st min 5-7 Strict Dips
2nd min Headstand :30-:45 (base work of the handstand walk)
3rd min 5 Candle Stick with Med Ball
 
*headstand is first step to building a base for handstand walks.
 
Metcon:
 
Level 1 (RX)
 
50/40 Cal Air Bike
50 Russian KBS 70/44
800m Run
50 Split Jumps (jumping lunges)
50/40 Cal Air Bike
 
For Time

WOD

Wednesday 04.10.2019

POSTED ON April 9, 2019

WDO | Wednesday 04.10.2019

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Warm Up: Emphasize the bar path during the warm-up – the bar should always travel over the base (mid-foot to heel)
 
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
 
x3-4 sets
 
Foundation:
 
A. EMOM 9min
 
1 Snatch High Pull + 1 Power Snatch + 1 Overhead Squat
 
@65-75% of 1RM Power Snatch
 
Metcon:
 
Level 1 (RX)
 
12min AMRAP
 
21 Cal Row
7/5 Bar Muscle Ups

WOD

Tuesday 04.09.2019

POSTED ON April 8, 2019

WDO | Tuesday 04.09.2019

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Warm Up:
 
50ft Walk on Toes forward
50ft Walk on Toes backwards
5 Hang Power Clean increase weight each set
200m jog
 
x2-3 sets
 
Metcon:
 
Level 1 (RX)
 
100 Double Unders
11 Hang Power Cleans 135/95
 
4 Rounds For Time

WOD

Monday 04.08.2019

POSTED ON April 7, 2019

WDO | Monday 04.08.2019

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Warm Up:
 
15 Heavy Russian Twists
10 Barbell Good Mornings
6/6 Single Leg Glute Bridge
3-5 Deadlifts adding weight each round
 
x2-3 sets
 
Foundation:
 
A. Deadlift 3 sets of 10 85-87% 10RM; rest 1-2min
 
Metcon:
 
Level 1 (RX)
 
60 Cal Row
50 Burpee 6in target
60 Cal Row
50 Burpee 6in target
 
For Time

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