May 2018

May 2018

See already Friday

WARM UP: 3 Indoor Laps :60 Couch Stretch (each) :60 Pigeon Stretch (each) X 2 3 Inch worm + 3 push ups 10 SLSU 3 Wall walks 15 Banded GM 10 Lunge and Twist SKILL: Every 3:00 for 12:00 16 Alternating Back Rack Lunges (total) WOD: “The 540” 50 Overhead Lunges (45/25 – plate) (total)

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Throwback Thursday

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Dumbbell Hang Squat Snatch WOD: 3 RFT 10 Right Arm DB Hang Squat Snatch (55/35) 5 Bar Muscle Ups 10 Left Arm DB Hang Squat Snatch 5 Bar Muscle Ups

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Regional WOD

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5 Jumping squats 10 SLSU 10 PVC Pass Throughs SKILL: 9:00 :30/1:00 :30 Hard on the Bike for Calories 1:00 walking

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Post Murph = short week!

WARM UP: 200m Row 1:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps 20 Walking Lunges SKILL: Into WOD WOD: 10 RFT 200m Row 30 Double Unders (1:00 Rest)

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Memorial day “Murph”, 8am and 930am ONLY

WARM UP: 400m Run Plyos 20 Walking lunges :30 Bar hang 8 Inch Worm + PU 15 Ring Rows SKILL: 2 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats WOD: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air squats 1 Mile Run

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Gotta love snatches

WARM UP: 200m Run Fence drills 2 x 20 Monster Walks in all directions 2 Rounds: :30 Bar hang 10 Hollow to arch rolls 10 Pass Throughs 15 Squats w/ red band below knees 15 OHSQ 3 Sets of: 1 Wall Walk + 6 Shoulder Taps SKILL: Every :90 for 10:30 (7 sets) 3-3-2-2-1-1-1 Squat

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Magic 12

WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Barbell thrusters :30 Bar Hang 10 Hollow/Arch Swings 15 Ring Rows SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift (each) M2: 6-8 Burpees Over Box (24/20”) M3: 8-12 Pull-ups WOD: 12:00 AMRAP 12 Thruster (95/65) 12

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Clean EMOM

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups (modify with neg. Ring row) FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean 60% x 3 65% x 3 70% x 3 75% x 3 (80% x 3) x 2 WOD: 4 Min ME

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Max effort!!!

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch (open shoulders!!) 3 Rounds of: 5 Pull ups (no bands) 7 Push ups 9 Knee above the Hips SKILL: Into WOD WOD: 5 rounds NOT for time of: (20:00) 4:00 to complete: Max Push Press

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