How much weight can you lift in 15 minutes??? BUY-IN: 1:30 Row 30 Wall Squats 3:00 Jump Rope Foam Roller Lacrosse Ball SKILL: Muscle-up/Ring Dip WOD: 15min AMRAP *Pick whatever weight you want to work with. You cannot change it during the workout. *Lift as much weight as you can in 15:00 using the follow
BUY-IN: Ladders 4 x 6 RHC 33-Burpees Test LIFT: Snatch Push-Press 5 – 5 – 5 – 5 – 5 WOD: 18 – 15 – 12 – 9 – 6 – 3 HSPU Pull-ups
BUY-IN: My Personal Warm-up 4min Mobility WOD SKILL: Max Turkish Get-up #1 WOD: 6 x 200m Repeats (:30 rest) #2 WOD: 25 – 15 – 5 Clapping Push-ups Toe-to-Bar Air Squats
BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats/Push-ups PVC Pipe Warm-up LIFT: 7 x 3 Deadlift (working between 70%-75%) *No Touch & Go *Rounded Back of any kind – NO REP (must have a flat back) SKILL/WOD: Work on your Goals! Or perform my FUN WOD.
3 rounds of 15 KB Swings (24/16) 15 Push-ups when complete, run 400M immediately followed by 3 rounds of 15 Wall Balls (20/14) 15 Sit-ups when complete, run 400M immediately followed by 3 rounds of 15 squats 15 Box Jumps (24/20) when complete, run 400M
BUY-IN: Ladders 300m Row 2 Sets of Fence Drills Foam Roller WOD: AMRASS (?? Cutoff) Ladies vs. Men 20 Wall Ball Shots (20/14) 30 Double Unders 10 Pull-ups CASH-OUT: Core.
When doing back squats there are two distinct ways to place the bar on your back. They are known as the High Bar Back Squat and the Low Bar Back Squat. Each one is unique in its placement of the bar and will effect your performance in different ways. In the High Bar, you will
BUY-IN: Burgener Warm-up LIFT: Max Clean (20min) 0r: 5 x 3 Cleans WOD: 4 RFT (10min) 15 Knee-to-Elbows 13 Sit-ups 11 Hollow Rocks 9 V-ups
BUY-IN: 300m Row 30 Wall Squats (:03 hold each) 20 Strict Pull-ups with Lat Activation and Hollow 5 x :15 Low Hollow Holds WOD: 4RFT (20min Cap) 15 Deadlifts (115/75) 10 Push-Presses 15 Ring Dips 10 Burpees CASH-OUT: Skill Work *Here are some pictures from the past few days!
8842 Broadway St.
San Antonio, Texas 78217
