WOD20170928

Three sets of: Incline Push-Ups x 15 reps Deep Squat Progression x 5 reps Elbow Plank x 60 seconds A. One set of: Kick to Handstand on Wall with Hands Turned Outx 10 reps Followed by. . . Every 30 seconds, for 4 minutes (4 sets) of: Interval 1 – Back-To-Wall Handstand Hold x 30 [...]

By |2017-09-29T02:32:09+00:00September 29th, 2017|

WOD20170928

A. Every minute, on the minute, for 9 minutes (9 sets): Deadlift x 1 rep @ 80% *Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes B. As Many Rounds and Reps as Possible in 45 minutes: Row x 500 [...]

By |2017-09-27T03:02:04+00:00September 27th, 2017|

WOD20170926

Two sets of: Unilateral Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Lateral Lunge x 10 reps each side A. Front Squat *Set 1. x 4 reps @ 75-80% *Set 2. x 3 reps @ 80-85% *Set 3. x 2 reps @ 85-90% *Set 4. x [...]

By |2017-09-26T12:10:57+00:00September 26th, 2017|

WOD20170925

A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 2 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Tall Snatch x 2 reps followed by . . . Every 2 minutes, for 10 minutes (5 [...]

By |2017-09-25T00:10:27+00:00September 25th, 2017|

WOD20170922

Dynamic Mobility & Activation Two sets of 15 meters forward, then 15 meters backwards of each of the following: The Crab Rest 60 seconds The Crab with Push-Ups Rest 60 seconds The Rabbit Rest 60 seconds The Panther Rest 60 seconds The Cricket Rest 60 seconds A. Two sets of: Handstand Push-Up Negative x 5 [...]

By |2017-09-22T00:33:33+00:00September 22nd, 2017|

WOD20170921

Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . [...]

By |2017-09-20T14:56:17+00:00September 20th, 2017|

WOD20170919

Two sets of: Row 300 Meters Banded Lateral Walks x 20 steps each direction Banded Monster Walks x 20 steps each direction Banded Air Squats x 5 reps @ 3211 A. Every 3 minutes, for 15 minutes (5 sets), complete: Front Squat x 2 reps (no tempo) B. Every 2 minutes, for 12 minutes (6 [...]

By |2017-09-19T00:46:29+00:00September 19th, 2017|

WOD20170918

Dynamic Mobility & Activation Burgener Warm-Up A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 2 reps followed by . . . Every 2 minutes, for 6 minutes (3 sets): Snatch Balance x 1 rep + 1 Overhead Squat followed by . . [...]

By |2017-09-17T22:49:11+00:00September 17th, 2017|

WOD20170915

Two sets of: Run 400 Meters @ 50% pace 10 Shoulder Circles in each direction 10 Scap Push-Ups 10 Push-Ups A. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Push-Up x 5 reps @ 30X1 Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm) Followed by. [...]

By |2017-09-15T04:14:18+00:00September 15th, 2017|

WOD20170914

Dynamic Mobility & Activation Spend 30 seconds with each arm on Single Arm Hang from Bar; repeat twice and then . . . Two sets of: Wall Slides x 10 and then . . . One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps A. Every minute, on the minute, for 2 minutes (1 [...]

By |2017-09-13T14:04:01+00:00September 13th, 2017|