Warm-up Extra Work or With class Skill -Hollow Position -Handstand Hold -Handstand Walk Skill WOD 5 Rounds 30s- Hollow Rocks 30s- Handstand Walk or free-standing Hold WOD 5 Rounds In 5 Minutes 500m Row 200m Sandbag Carry Then AMRAP Burpee Pull-ups Rest 2 Minutes Extra Work EMOM14 Odd- Deadlifts- 3 Reps @80-85% Even- 5/3 Parallette […]
Warm-up Extra Work or with Class Strength (20 minutes) EMOM10 1 Hang Squat Snatch 2 Overhead Squats WOD 1 “SnatchBalls” 7 min AMRAP 7 Power Snatch (95/65) 10 Wall Balls (24/10) Rest 4 Minutes WOD 2 30 GHD Sit-ups 30 Overhead Squats (115/80) 30 GHD Sit-ups Scores/Comments from “SnatchBalls” performed on 7/1/16 Extra Work EMOM10 […]
Rest Day or Warm Up AMRAP 8 12/10 Calorie Bike 7 Strict Toes to Bar 7 Single Arm KB Thruster per side 14 Kettlebell Swings Strength Thruster 3-3-3-3-3 WOD 4 Rounds 20 Kettlebell Swings (2,1.5) 15 Calorie Bike 10 Toes to Bar
Warm-up Dynamic Stretching Shuttle Runs Mobility Quads Calves Hammy’s WOD (30 min cap) 800m Run 60 Double Unders 30 Hang Power Cleans (135,95) 800m Run 60 Double Unders 30 Front Rack Lunges 800m Run 60 Double Unders 30 Shoulder to Overhead Substitutions 15/10 Calorie on the Bike in place of Double Unders 16/12 Calories on […]
Warm-up With Class or Extra Work Skill Muscle-up Ring Dip Strength EMOM14 Odd- 3 Deadlifts Even- 5 Strict Pull-ups WOD 50/40 Cal Row 25 Muscle-ups 50/40 Cal Row EXTRA EMOM10 Overhead Squat 1. 5 2. 5 3. 4 4. 4 5. 3 6. 3 7. 2 8. 2 9. 1 10. 1 Rest 5 Minutes […]
Warm-up With Class or Extra Work Single Arm Strength & Stability 3 Rounds 5 SA Bent Over Row RA 5 SA Press RA 50ft lunge with RA Lockout 5 SA Press 5 SA Press LA 50ft lunge with LA Lockout WOD 4 Rounds 1 Minute Work :20s Rest and Rotate 1. Bike 2. Kettlebell swings […]
Warm-up With Class or Extra Work Partner Strength Clean and Jerk Minutes 0-4 (155,105) Minute 4-6 Rest Minutes 5-8 (185,120) Minutes 8-10 Rest Minutes 10-12 (205,135) Minutes 12-14 Rest Minutes 14-15 (225,155) ADV + 30/20LBS WOD 21-15-9 reps for time of: Hang Squat Cleans, 50,35dumbbells Handstand Push-ups Barbell sub (115,75) Can also sub with Kettlebells […]
Warm-up With class or Extra Work Strength (20 minutes) Work up to a 1 RM Back Squat Suggested Rep scheme 3-3-2-2-1-1-1 Nutrition Benchmark V 2.0 In 15 mins Run 1 mile Then in remaining time complete an ascending AMRAP: 3 Thrusters (95, 65) 3 Burpee Lateral Jumps 3 Pull Ups 6 Thrusters 6 Burpee Lateral […]
