Slamball Relays
January 11, 2017
80 Comments
WARM-UP: Plyos SKILL: Slamball Relay Mile: *(30/20) *Alternate 200 M Runs with a partner WOD: For Time: 500m Row 3 Rds: 20 Weighted Step ups
PPLAdmin
PPLAdmin
Dumbbell Presses
January 10, 2017
1 Comment
WARM-UP: 3 Rounds: 10 Air Squats 8 Ring rows 10 SLSU 8 Push Ups SKILL: Dumbbell Strict Press: 15-12-9-6-3 WOD: 16 min EMOM: M1: 15
Box Squats
January 9, 2017
No Comments
WARM-UP: 200 M Run 1 Set fence drills 10 Lunge to instep 10 Inch worm+push up 10 Baby Squats Stretch SKILL: 5×3 Back Squats to
Weighted Push Ups
January 8, 2017
No Comments
WARM-UP: 2 x Fence drills 5:00 Shoulder stretch SKILL: 5 X 5 Weighted push-up WOD: 3 Rounds, with a partner 20- Synchro Burpees 300m Row
Glute Work: Make Them Fire!!
January 7, 2017
No Comments
WARM-UP: Plyos Stretching SKILL: 3×10 1 Legged KB Deadlift (10 per side) WOD: For Time: 400m Run 30 Hang Power Snatch (95/65) 400m Run 30
Push Press + Push Jerk + Split Jerk Complex Max Out
January 6, 2017
1 Comment
WARM-UP: PVC: Pass thru Fig 8 Good Mornings Thrusters Push Press Push Jerk Split Jerk SKILL: 15 Min to build to a max complex of:
Find A Buddy For Your WOD
January 5, 2017
No Comments
WARM-UP: :30 Drills Squat hold Squats Lunge to instep R Lunge to instep L Bar Hang/K2H SLSU SKILL: Shoulder Stretching/Mobility WOD: Partner WOD: 20 Alternating
Deadlifts and Stuff
January 4, 2017
No Comments
WARM-UP: 2x’s: Shuttle Run 10 KBS (5 russian/5 american) 10 KB SDHP Empty BB warm-up SKILL: Every :30 for 6:00: Perform 2 DL WOD: For
Shoulder Strength Building Day
January 3, 2017
No Comments
WARM-UP: PVC: Pass Throughs Fig 8 Good Morning Hamstring Stretch SKILL: Shoulder Press: 10-8-6-4-2 WOD: Teams of 3: 4 Rounds Each: 1 CTC Sled Push
Time To Get Back To It
January 2, 2017
No Comments
WARM-UP: 400m Run Plyos 2 Rounds: 6 Burpee Broad Jump 10 Sit-ups 12 WBS 12 Ring Row WOD: “Fight Gone Bad-ish” 3 Rounds, 1:00 Per