WOD20190131

Mobilize, then: 2 sets: 10 cal bike 10 barbell good mornings 5 strict pull-ups :40 sec plank A.) 5 x 3 deadlift at 73-75% (stay fast with strong lockout) 2x2 deadlift @ 85% B.) 30 EMOM 1) 5 deadlift + 5 burpee 185/135 2) 10 C2B pull-ups 3) row 12/10 cal

By |2019-01-30T14:32:14+00:00January 30th, 2019|

WOD20190129

Mobilize, then: 2 sets of: :30 sec side plank (each) 10 walking lunges w/twist 10 big arm circles (both directions) 10 ring rows A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 second pause at bottom x 2 reps *Sets 1-2 – @ 70% of 1-RM Front Squat *Sets 3-4 – @ [...]

By |2019-01-29T02:07:42+00:00January 29th, 2019|

WOD20180128

Mobilize, then: 1 set of: 5 inchworms 5 ohs (barbell) 5 snatch press in squat (barbell) 5 snatch balance (barbell) A.) 3 sets of: 3 position snatch (hip/kneecap/floor) * light, work on positioning 10 EMOM 1 snatch *start at 60% and build B.) every 2:30 for 5 sets: Back squat 1) 4-6 reps @ 75% [...]

By |2019-01-27T18:20:14+00:00January 27th, 2019|

WOD20190125

Mobilize, then: 1 sets: 10 dumbell thrusters (light/pause at top) 10 hand plank shoulder taps 20 mountain climbers 30 cal row A. Strict Press: *Sets 1-2 – 5 reps @ 60-65% *Sets 3-4 – 4 reps @ 65-70% *Sets 5-6 – 3 reps @ 70-75% *Set 7-8 – 2 rep @ 75-80% Rest 2 minutes [...]

By |2019-01-25T01:20:13+00:00January 25th, 2019|

WOD20190124

Mobilize, then: 2 sets: 5 inchworms :30 sec side plank (each) 10 ring rows 10 push-ups A. Every :90 sec for 8 sets Deadlift x 3 reps @ 70% Rest 90 seconds and then … Two sets of: Deadlift x 2 reps @ 80% Rest 2-3 minutes B. Every minute, on the minute, for 21 [...]

By |2019-01-23T15:00:13+00:00January 23rd, 2019|

WOD20190122

Mobilize, then: 2 sets of: :45 sec plank 5 inch worms 10 banded squats (knees) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps @ 32X1 *should get heavier than last week B. Two sets for max reps of: 45 seconds of Power Clean & Jerk Rest 60 seconds 115/75 lbs [...]

By |2019-01-22T13:01:27+00:00January 22nd, 2019|

WOD20190121

Mobilize, then: 5 reps of each: “burgener warmup” (empty barbell) Hang snatch hip shrug Hang high pull Hang power snatch Over head squat Snatch balance Full snatch from shins A.) every :90 sec for 15 min Snatch without moving feet x 1 rep *Sets 1-2 @ 65% of 1-RM Snatch *Sets 3-4 @ 70% of [...]

By |2019-01-20T20:03:31+00:00January 20th, 2019|

WOD20190118

Mobilize, then: 3 sets of: 10 db thrusters (light) 10 push-ups A) 5 sets of 3-4 reps of strict press Rest :90 sec between B) 3 sets of: 20 step back lunges w/barbell in front rack (alternating legs) *rest 45 sec 10-12 ab wheel rollouts *rest :45 sec C.) for time: 4-3-2-1 Rope climbs Squat [...]

By |2019-01-18T00:50:50+00:00January 18th, 2019|

WOD20190117

Mobilize, then: CS activation protocol 15 banded squats (around knees) 100 double unders A. Muscle up work: 2 sets of 5 reps each of: 1) Snap swings (small)on rings or jump to hollow on bar 2) pop swings on rings or air chair swings on bar 3) peek-a-boo swings on rings or bmu (attempting to [...]

By |2019-01-16T14:49:38+00:00January 16th, 2019|

WOD20190115

Mobilize, then: 2 sets: 15 cal row 10 v-ups 5 inchworms w/2 push-ups each A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps @ 32X1 Start light and build, maintaining tempo B. Every :90 sec for 12 minutes (8 sets): Hang Clean + Jerk x 1 rep *Sets 1-3 @ 70% [...]

By |2019-01-15T01:08:12+00:00January 15th, 2019|