WOD20170630

Crossover symmetry activation protocol 2 min on assault bike (warmup pace) A. Muscle-Up Density For max reps: 90 seconds of Muscle-Ups Rest 60 seconds 60 seconds of Muscle-Ups Rest 60 seconds 30 seconds of Muscle-Ups *scale to jump to catch + dips if you dont have muscle ups* Note reps achieved for each set. B. [...]

By |2017-06-29T23:42:11+00:00June 29th, 2017|

WOD2170629

Two sets of: Cross Over Symmetry Victory x 10 reps Single-Leg Hip Bridges x 10 reps per side (make sure you don’t drop your pelvis to one side) A. Split Jerk Every 2 minutes, for 16 minutes, complete: *Set 1 – 3 reps @ 60% *Set 2 – 2 reps @ 70% *Set 3 – [...]

By |2017-06-28T18:45:57+00:00June 28th, 2017|

WOD20170626

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Forward Cross [...]

By |2017-06-26T22:26:21+00:00June 26th, 2017|

WOD20170626

Warmup, then: A. Three sets of: Snatch High-Pull + Hang Power Snatch + Overhead Squat Rest 2 minutes and then . . . Eight sets of: Snatch x 1 rep Rest 2 minutes Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80-85% Set 5: 85-90% Set 6: 90-95% Set 7: 95+% Set [...]

By |2017-06-25T16:35:12+00:00June 25th, 2017|

WOD20170623

Warmup, then: A. Complete one set each of: Scap Pull-ups x 10 reps Ring Swings x 10 reps Followed by. . . Every 2 minutes, for 6 minutes (3 sets) complete all sets of: Five sets of: Cast Swing x 1 (drop after each rep) and then . . . Three sets of: Cast Swing [...]

By |2017-06-23T01:49:50+00:00June 23rd, 2017|

WOD20170622

Two sets of: Med Ball Hamstring Curls x 5 reps Hollow Body Hold x 30 seconds A. Take 2 minutes to draw out your footwork And then . . . Every 90 seconds, for 15 minutes, complete: Jerk x 1 @ 85% (focus on mechanics) Build over the course of the 10 sets Non-barbell option- [...]

By |2017-06-22T00:29:38+00:00June 22nd, 2017|

WOD20170620

A. Two sets of: Wall-Facing Split Handstand Hold x 45 seconds followed by … Four sets of: Handstand Walk (or walk with assistance) x 25′ (work on perfect mechanics) 55-59: 15′ 60+: 10′ B. Every 2 minutes, for 20 minutes, complete: Clean x 1 rep Build over the course of the 10 sets to a [...]

By |2017-06-20T00:21:18+00:00June 20th, 2017|

WOD20170619

One set of: Row x 500 Meters @ an easy pace Burgener Warm-Up A. Three sets of: Snatch High-Pull + Power Snatch + Overhead Squat (focus on your landing for the power snatches) Rest 2 minutes and then . . . Every 2 minutes, for 12 minutes, complete: Snatch Lift-Off + Snatch (Start between 70-75% [...]

By |2017-06-19T01:21:22+00:00June 19th, 2017|

WOD20170616

Warmup, then: Crossover symmetry activation protocol A. EMOM 10 2-5 jump to catch + dip on rings B. Every 2 minutes, for 14 minutes, complete: Front Squat *Set 1 – 4 reps @ 75% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 4 reps @ 75% [...]

By |2017-06-15T22:46:18+00:00June 15th, 2017|

WOD20170615

Two sets of: Med Ball Hamstring Curls x 5 reps Hip Extensions (unweighted) x 10 reps Band Pull-Aparts (overhead) x 15 reps (light band) A. Take 2 minutes to draw out your footwork and do 10 jump and lands And then . . . Every minute, on the minute, for 15 minutes: Jerk Dip + [...]

By |2017-06-14T18:37:04+00:00June 14th, 2017|