WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead 5 Broad Jumps 2 Wall Walks SKILL: Every 2:00 for 18:00 Power Cleans in the following Rep Scheme: 10-5-3-1-1-1-3-5-10 WOD: 3
WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: Every 2:00 for 8:00 Back Squat 60% x 4 70% x 4 75% x 4 80% x 4 WOD: 3 RFT (15:00) 10 Squat Snacthes
WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of 4 Complete 4 Rounds Waterfall style 15/12 Cal on Bike 15 Alternating Slamball to the shoulder (70/50) 15 Box jumps overs ( 24/ 20 ) 400m Row
WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Single Leg Pelvic Raise (Right) Single Leg Pelvic Raise (Left) Squat hold Goblet Squat (24/16kg) SKILL: Find 1 RM Front squat Every 2:00 for 14:00 Complete 1 Front squat ( 7 x 1 ) WOD: 21-15-9 KB
WARM UP: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: :45 sec row M4: 15 Russian KBS SKILL: Team of 3 Complete (18:00) 2400m Row ( alt 400m ) 500 Double Unders WOD: 12 Min AMRAP Athlete 1 – 200m Run Athlete 2 – ME KB swings ( 24/16
WARM UP: PVC X 2 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters Stretch SKILL: Set up for WOD WOD: The Bear Complex Without dropping the bar perform the following sequence 7 Sets of the Complex: Power clean Front squat Push press Back squat Push press Complete 5 Rounds
Every year it seems as though the holiday season arrives earlier and earlier. I know I have been seeing Christmas decor in the stores for at least a month and it isn’t even Thanksgiving yet. For some of us, as the Holidays creep closer into October each year, so do the extra pounds we put on
WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: Into WOD WOD: In 8:00 min Complete, rest remainder 10 DB snatches + 2 lunges per arm ( 55/35 )
WARM UP: 400m Run 1 Set of Fence Drills 10 Lunge to Instep Light KB – 20 Russian Swings – 20 American Swings – 20 Goblet Squats 10 PVC Pass Through 10 PVC Power Snatch Balance 10 PVC Power Snatch SKILL: 12 min to find: 1 RM Snatch 5-3-3-1-1-1-1 WOD: 12 MIN EMOM Min 1
WARM UP: Plyos SKILL: Set up for WOD WOD: 25:00 EMOM 15 DB PP (55/35) 15 Over Shoulder MB Throws 10 BP 15 C2B Pull-ups 15 Sit-ups
8842 Broadway St.
San Antonio, Texas 78217
