WOD
Monday 06.18.2018
POSTED ON June 17, 2018
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50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
:15 Barbell Hold Overhead
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Strict Press then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 3 of our upper body strength progression.
15 Hang Power Cleans 135/95
WOD
Saturday 06.16.2018
POSTED ON June 16, 2018
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Strength: (15min of Strength work)
A. Work Up to a Heavy 4RM Overhead Squat
WOD
Friday 06.15.2018
POSTED ON June 14, 2018
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5 Empty Bar Good Mornings
50ft Lateral Shuffle Walk Low Stance L/R
5 Deadlifts Increasing Weight each Round
5 Deadlifts Heavier then Metcon Weight
3-5 Handstand Push-ups Variation
x3; rest 2-3min between sets
*Build your deadlift to a heavier weight then the Metcon.
WOD
Thursday 06.14.2018
POSTED ON June 13, 2018
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5 Below the Knee Hang Power Clean
:20 Front Rack Hold with Weight
15min to complete the work but not for time for Max Reps
WOD
Wednesday 06.13.2018
POSTED ON June 12, 2018
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:15 Handstand Hold (not headstand)
1st min 20-30 Bent Knee Hollow Rock
3rd min :20-:30 Headstand Hold (not handstand)
12 Wall Balls 20/14 9ft/8ft
WOD
Tuesday 06.12.2018
POSTED ON June 11, 2018
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8/8 Single arm Dumbell Press
:20 Dumbbell Hold Overhead
10 Push Up (open standard)
WOD
Monday 06.11.2018
POSTED ON June 10, 2018
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10/10 Lateral Box Step-up
*Set a clock for 15 minutes for athletes to complete
the strength portion. If athletes do not have a 1RM
Back Squat then use this time to establish one since
we will be using this percentage work for the next
couple weeks. This is week 2 of our lower body strength building for
5 sets of 5 at 80%; rest 2-3 minutes between sets
WOD
Saturday 06.10.2018
POSTED ON June 9, 2018
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50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
WOD
Friday 06.08.2018
POSTED ON June 7, 2018
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8 Squat with KB Press out
5 Scap Push-ups on Elbows
5/5 Rock Back Split Squats
:20 Barbell Hold Overhead
5 Behind the Neck Empty Bar Press
1st min 4-8 Hollow to Arch Kips
4th min 3-5 Building Weight Thrusters
*Building weight thruster means every round build to a heavier thruster. Goal is to hit weight thats heavier then the Metcon to create super compensation.
WOD
Thursday 06.07.2018
POSTED ON June 6, 2018
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25ft Duck walk Forward and Backwards
1st min 6 Med Ball Candle Sticks 20/14lbs
3rd min :20-:30 Headstand Hold (not handstand)
4th min 15 Pike Leg Raises
30 Kettlebell Swings 53/35
30 Kettlebell Swings 53/35