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10/22/21

W.U.  Group W.O.D for time complete 1 Mile Run (timed) INTO 20 Rounds of 1 x Bar MU 3 x HSPU 6 x Heavy KB Swings 70/53

10/21/2021

W.U. Group Stretch Core 1: Tabata Flutter Kicks Conditioning:  Pick 1, complete 3 sets 400M Run 500M Row 1600M Bike *Hit each one as hard as possible, Full recovery (1:1) Rest:Work ratio Core 2: Tabata Supermans (Focus upper body only for today) W.O.D 30-20-10 Air Squats (Hold 10# plate out in front, focus) Butterfly Situps […]

10/20/2021

W.U.  Group Skill:  2 Sets of Max Hold L-Sit or 90 degree Knee holds Strength:   Power Clean + Push Press Build to a heavy 1 x Power Clean + 3  x Push Press W.O.D for time complete 50 x Clusters @ 115/85 *EMOTM do 3 burpees including start of the workout  

10/19/2021

W.U. Chest/Shoulder band activation Skill:  Review Strict Press mechanics Strength:  Strict Press Build to a 5 heavy for the day W.O.D 21-15-9 Cals Bent Over Rows 115/85 SDL/HP 115/85

10/18/2021

W.U.  OH Mobility Group work Skill:  Pistols 6-8 mins Work through pistol progression Strength:  OH Squat off Rack Build to a 5 rep W.O.D 6 Rounds Odd Rounds: 5 x DB OH Squats (L) 10 x Alt OH DB Lunges (L) 15 x Pullups Even Rounds: 5 x DB OH Squats (R) 10 x Alt […]

10/15/2021

W.U.  Group Stretch sequence W.O.D 20 Min AMRAP of 3 x Stones Over Shoulder 150/100 6 x Bar MU’s 9 x Power Cleans + Push Press 115/85 12 x Walking Lunges 15 x Pushups

10/14/2021

W.U. Low back, T-Spine and Hip warmup Active:  3 Rounds of 10 x KB Behind the back 2 hands Good morning (light weight) 20 x Upper body Arch contractions Strength:  Sumo Deadlift 5 sets of 5 @ 80% or 8 RPE W.O.D 21-15-9 Deadlifts 225/155 Wall Ball 30/20

10/13/2021

W.U.  Band Work, Hips and Hammy’;s Conditioning:  Sprint Cycles, 3 Rounds :60 sec Bike :60 sec Row 200M Sprint Core: 3 sets of 8-12 x Hanging Knee tucks (Static start) W.O.D 18 Min Clock 10-20-30-40-50 Alt DB Clean and Jerks 50/35 10 x Box Jump Over after each segment 24/20 After Each set complete 2 […]

10/12/2021

W.U.  Chest/Shoulder work Skill:   3 Sets of 5-8 Unbroken Strict Chin ups Strength:  Bench Press 3 sets to Build to a 10RM for the day W.O.D 6 Rounds Odd Rounds: 9 x KB/DB Floor Press (L) 9 x Strict HSPU Even Rounds: 9 x KB/DB Floor Press (R) 18 x Calories

10/11/2021

W.U.  T-Spine and Shoulder opening Skill:  Power Snatch and OH Squat coverage Strength:  15 Min Clock 1 x Power Snatch + 1 x Hang Power Snatch + 1 x OH Squat Build as heavy as individual positioning allows W.O.D for time complete 10 x Power Snatches 10 x OH Squats 30 x Double Under’s 20 […]