WOD20191001

Mobilize, then: Two sets of: Banded monster walks x 20 reps fwd/bck Banded lateral walks x 10 reps each direction Banded Jumping Squats x 10 reps Finish with … 3 Minutes on the Assaut Bike @ moderate pace Clean & Jerk Progression Every 90 seconds, for 9 minutes (6 sets): Slow clean + Jerk *Sets [...]

By |2019-09-30T22:32:12+00:00September 30th, 2019|

WOD20190930

Mobilize, then: Two sets of: T/Y/I’s x 5 reps each Scap Push-Ups x 10 reps Band Pull-Aparts x 20 reps Rest as needed A. Every :90 for 3 minutes (2 sets): High Hang Snatch x 2 reps @ 50-65% Immediately followed by… Every :90 for 3 minutes (2 sets): Hang snatch x 1 rep @ [...]

By |2019-09-29T23:05:29+00:00September 29th, 2019|

WOD20190927

Mobilize, then: CS activation 3-5 deep squat progressions A. Three sets of: Hanging toes to rope x 8 reps and then … Not for time: 5 Rope Climbs (may elect to do legless) B. Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes Goal loading per set (by %): *Set 1 – [...]

By |2019-09-27T02:02:41+00:00September 27th, 2019|

WOD20190925-26

Mobilize, then: Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded lateral walks(Left) 30 seconds of Banded Lateral Walk (Right) 30 seconds of Donkey kicks 30 seconds of KB Swings (to eye level) A. Three sets of: Wall climbs x 2 reps Rest [...]

By |2019-09-25T02:47:59+00:00September 25th, 2019|

WOD20190924

Mobilize, then: 2 sets of: 10 single leg hip bridges (each leg) 10 barbell thrusters (empty bar) A. Every 90 seconds, for 9 minutes (6 sets): Slow pull clean + Jerk *Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk *Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk [...]

By |2019-09-24T12:24:13+00:00September 24th, 2019|

WOD20190923

Mobilize, then: Followed by … Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. Every [...]

By |2019-09-22T17:00:29+00:00September 22nd, 2019|

WOD20190920

Mobilize, then: Three sets of: Static Ring Holds x 15 seconds Rest as needed A. Every 2 minutes, for 14 minutes (7 sets): *Set 1 – 6 reps @ 70% of 1-RM *Set 2 – 4 reps @ 80% of 1-RM *Set 3 – 2 reps @ 85% of 1-RM *Set 4 – 1 rep [...]

By |2019-09-20T12:19:26+00:00September 20th, 2019|

WOD20190918-19

Mobilize, then: CS activation 20 banded monster walks 20 banded lateral walks (each) 10 banded air squats A. Emom for 6 minutes (3 sets) of: Interval 1 – Arch Under Bar Jump to Support x 3-4 reps Interval 2 – Swinging Knees-To-Bar x 3 reps B. Three rounds of: 10 Snatches (95/65 lbs) 12 Bar-Facing [...]

By |2019-09-18T13:39:19+00:00September 18th, 2019|

WOD20190917

Mobilize, then: A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and then see what happens B. Take 5-10 minutes to build to 70% of your Clean & Jerk, and [...]

By |2019-09-16T23:49:15+00:00September 16th, 2019|

WOD20190916

Mobilize, then: One set of, with an empty barbell: Back Squats x 10 reps Behind the Neck Press x 10 reps Behind the Neck Push Press x 10 reps Overhead Squats x 10 reps A. Take 5-10 minutes to build to 70% of your 1-RM Snatch and then … Every 90 sec for 7:30, complete [...]

By |2019-09-15T22:07:14+00:00September 15th, 2019|