Barbell Split Squat 5 to 7 per side 10 minutes Immediately into Conventional Deadlifts 4x4 15 minutes
WOD
Workout Format
AMRAP - 8 minutes 8 Deadlifts (255/155) 8 Cals
Strength
Tuesday, June 1st, 2021
Strength
6 minute Practice Single Leg Step Ups Sets of 5 Immediately into 6 minutes Box Jumps - max height Triples
WOD
Workout Format
800 meter Run 80 Double Unders 800 meter Run 80 KBS (Russian- 53/35) 800 meter Run 80 Goblet Squat (53/35)
Strength
Monday, May 31st, 2021
Strength
Landmine Rows x 7 ES superset MB Russian Twist x 20
WOD
Workout Format
5 Rounds for Time 15 Double unders 15 Ring Pull Ups (IT) 15 Push Ups
Strength
Friday, May 28th, 2021
General Warm-Up
400 meter Run MB forearm crush x 30 seconds Inch Worm with PU Active Hang x 30 seconds x 3 Broad Jumps x 5 Lunges x 10 ES Scapula Push Ups x 10 Skipping 1 minute
6 min AMRAP Thrusters x 15 Calories x 9 Rest 2 minutes 3 minute AMRAP 9 Thursters 6 Calories
Strength
Wednesday, May 26th, 2021
Strength
15 minute AMRAP Unequal Farmer Carries Length of the building and back (150 meters)
WOD
Workout Format
5 Rounds Run/Row 300 meters Wall Balls x 30
Strength
Tuesday, May 25th, 2021
General Warm-Up
Skipping Practice Inch Worms x 5 Banded Goodmornings x 10 Banded Bent Over Row x 10 Banded OH Press x 10 x 3
Strength
Deadlifts Triples 3 second pause below the knee On last set, 5 second hold at the top
WOD
Workout Format
5 Rounds 12 Deadlifts 9 Hang Power Clean 6 Push Jerks (95/65) *try not to let go of the bar in between rounds
Strength
Monday, May 24th, 2021
General Warm-Up
Dynamics- Coaches Choice 50 McGill Sit Ups 3 Rounds of: Bear Crawl Should Taps x 10 Single Kneeling Pallof Hold x 30 seconds each side 50 McGill Sit Ups
Strength
Push Press Triples- Waves
WOD
Workout Format
Lucky 13 3 Rounds (77/55) Push Ups Sit Ups Box Jumps KBS Push Press Lunges Bear Crawl Should Taps Hang Power Cleans Squats Good Mornings Burpees BB Rows Plank 1:30
Strength
Friday, May 21st, 2021
Strength
Turkish Get Ups Work up to a max 15 minutes
WOD
Workout Format
Walking Lunges x 200 meters Run x400 meters Walking Lunges x200 meters
Strength
Thursday, May 20th, 2021
Strength
Front Squats Heavy Triples for a Max 30 minutes
WOD
Workout Format
EMOM ODD 5 Pull Ups 5Push Ups EVEN Double Unders x 4
Strength
Wednesday, May 19th, 2021
Strength
Incline Bench (tough) x 10 Bicep Curls x10 x 7
WOD
Workout Format
5 Rounds Wall Balls x 15 Burpee Box Jumps x 15
Strength
Tuesday, May 18th, 2021
General Warm-Up
Hamstring Dynamics
Strength
Sumo Deadlift- ET Waves of 5 30 minutes
WOD
Workout Format
AMRAP 4 minutes KBS (American) x4 Goblet Squats x 4 2 minute rest AMRAP 4 minutes Single Arm KBS x4 Goblet Squats x4
AMRAP - 8 Minutes Lunges x 6 Squats x 6 Burpees x 6
Strength
Thursday, May 13th, 2021
Strength
DB Hammer Curls x 10 DB Bent Over Row - no support x 10 x 7 Rounds
WOD
Workout Format
5 Rounds Push Ups x 15 Ring Rows x 15
Cross-Training
WARM-UP 3 rounds 15 squat hops 15 light back rows 20 plank shoulder taps SKILL (hand eye coordination & reaction time) WOD 3 Rounds for time 10 underhand BB bent over row 10 DB rear fly 50 band rows Rest 1 minute 3 Rnds for time 10 overhand BB bent over row 10 bent over DB row 50 seated band rows
Strength
Wednesday, May 12th, 2021
Strength
A) Frog Pump 5x10 with KB or SB B) Conventional Deadlifts Off of 3" risers Heavy 3's
WOD
Workout Format
21-15-9 High Hang Cleans Thrusters (75/55)
Strength
Tuesday, May 11th, 2021
General Warm-Up
Obliques and Farmer Holds
Strength
Push Ups 5 sets with 2 reps in reserve - using60% of last weeks numbers
WOD
Workout Format
25 minutes 9 Wall Balls 9 Burpees 500 meter Row/ .9 Miles Bike
Strength
Monday, May 10th, 2021
General Warm-Up
Skipping Practice 1 minute Forearm Hold - 45 seconds MB crush and squat x 10 x3 Inch worm with push ups x 5 Pendulum lunges 3 es Goodmorings x 10 x 3
Strength
Front Squats 7's A bunch with tempo 1.3.1.3
WOD
Workout Format
5 Rounds 8 Cals 16 KBS (70/53) Cash Out
Strength
Friday, May 7th, 2021
General Warm-Up
SKipping 1 min Lunge+ Lunge+ Squat x 5 Push Ups 5-10 Dead Bugs x 5 ES Goodmornings x 10 x 3
Strength
A)200 meter- MB Forearm Crush 20 MB Crush and Squats x 4 B)DB Step Ups 14 (7/7) Reps x 6
WOD
Workout Format
20 KBS 200 meter Run. x 3 Cash Out Russian Twist Set of 10