WOD20200131

 Mobilize, then: Crossover Symmetry activation Tabata Warm-Up Four sets of: 20 Seconds of V-Ups 10 Seconds of Rest 20 Seconds of Plank Walks 10 Seconds of Rest A.) Three sets of: Nose to Wall Handstand Hold x 45-60 seconds Rest 45 seconds and then … Every 2 minutes, for 10 minutes (5 sets): Kipping [...]

By |2020-01-30T23:20:03+00:00January 30th, 2020|

WOD20200129-30

Mobilize, then: 20 banded monster walks (forward/back) 20 banded lateral walks (both directions) 15 banded air squats (band at knees) 10 banded good mornings (band knees) :40 sec plank (hold it hard!) A. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 – 3 reps @ 75% *Sets 3-4 – 3 reps @ [...]

By |2020-01-29T03:58:12+00:00January 29th, 2020|

WOD20200128

Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible) Gymnastic Skills & Drills Every 30 seconds, for 2 minutes (2 sets) of: Interval 1 – [...]

By |2020-01-28T03:18:45+00:00January 28th, 2020|

WOD20200127

mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 2 reps Snatch Balance x 4 reps Overhead Squats x 6 reps (hold 2 seconds at the bottom of the squat) A. Every 2 minutes, for 12 minutes (6 sets): Hang Power Snatch x 2 reps *Sets 1-3 = [...]

By |2020-01-27T14:12:15+00:00January 27th, 2020|

WOD20200124

Mobilize, then: Row x 60 seconds @ relaxed pace Banded Air squats x 60 seconds Row x 60 seconds @ medium pace Alternating Reverse Lunges x 60 seconds Row x 60 seconds @ regular pace Alternating Lateral Lunge x 60 seconds A. Three sets of: Handstand Marching x 16-20 reps Rest 60 seconds (focus on [...]

By |2020-01-24T12:04:25+00:00January 24th, 2020|

WOD20200122-23

Mobilize, then: 2 sets: 5 inchworms 10 cal bike 3 line bear crawl A. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 – 3 reps @ 70% *Sets 3-4 – 3 reps @ 75% *Sets 5-6 – 3 reps @ 80% Slightly higher percentage from last week. B. Every 8 minutes, for [...]

By |2020-01-22T01:20:11+00:00January 22nd, 2020|

WOD20200121

Mobilize, then: Two sets of: Plank with Forward Reach x 10 reps per arm Plank with Lateral Reach x 10 reps per arm Prone Plank Hold x 30 seconds Ring-Rows x 10 reps (slow and controlled) Gymnastic Skills & Drills Every 60 seconds, for 5 minutes, complete: Ring Support Hold x 5 seconds + Ring [...]

By |2020-01-21T03:37:20+00:00January 21st, 2020|

WOD20200120

Mobilize, then: Mobility, Activation and Warm-Up Assault Bike x 2 minutes @ easy pace 2 Minutes Band Assisted Scarecrow Assault Bike x 2 minutes @ easy pace 30 seconds Banded Monster Walks (forward) 30 seconds Banded Monster Walks (backward) 30 seconds Banded Lateral Walks (left) 30 seconds Banded Lateral Walks (right) and then … Every [...]

By |2020-01-19T21:24:56+00:00January 19th, 2020|

WOD20200117

Mobilize, then: A. Every 3 minutes, for 18 minutes (6 sets): Back Squat *Set 1 = 7 reps @ 65% *Set 2 = 3 reps @ 75% *Set 3 = 7 reps @ 70% *Set 4 = 3 reps @ 80% *Set 5 = 7 reps @ 75% *Set 6 = 3 reps @ 85% [...]

By |2020-01-16T23:29:32+00:00January 16th, 2020|

WOD20200115-16

Mobilize, then: Scap Pull-Ups x 5 reps Scap Push-Ups x 5 reps Strict Pull-Ups x 5-7 reps Push-Ups x 5-7 reps @ 2121 A. Complete as many reps as possible in 3 minutes of: Strict Muscle-Ups Rest 3 minutes, and then… Complete as many reps as possible in 3 minutes of: Strict Muscle-Ups If you [...]

By |2020-01-15T18:40:38+00:00January 15th, 2020|