WOD: April 13th, 2018

WOD: April 13th, 2018

Warm-Up 400 M RUN/5OO M Row/15 cal AD Sampsons 50′ Scorpions x20 Walking Side Lunges 100′ Partner Assisted or Banded (RED) Hamstring Curls x20 2 Rounds 2 Turkish Get Ups (light) 5 DB Front Squats (light) 5 DB Shoulder Press 5 DB Thrusters Accessory/HIIT/ROMWOD 1. Accessories, 3 RNFT DB or barbell strict shoulder press x […]

WOD: April 12th, 2018

WOD: April 12th, 2018

Gymnastic/Skill/ROMWOD 1. Gymnastics, 4 rounds for time 5 strict/weighted pull ups 10 shoulder taps (chest to wall) + 10 sec hold 45sec weighted plank hold 2. Double Under/Power Jump Pyramid Option 1 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Option 2 10-20-30-40-50-40-30-20-10 Option 1 or 2 can be done with Power Jumps or DU’s. Complete the pyramid with no missed attempts […]

WOD: April 11th, 2018

WOD: April 11th, 2018

Shoulder Press 5×4 Shoulder Press for load: #1: 4 reps @ 78% #2: 4 reps @ 78% #3: 4 reps @ 78% #4: 4 reps @ 78% #5: 4 reps @ 78% WOD Fitness 10 rounds, for time 3 Deadlifts 95/65* 25 Double Unders Scaled 10 rounds, for time 3 Deadlifts 185/115* 25 Double Unders […]

WOD: April 10th, 2018

WOD: April 10th, 2018

WOD Fitness 3 Rounds: 20 Calorie Row, 15/12 cal AD or 300m run 18 Burpees 12 Pull-Ups 9 Power Clean and Jerks (45/35) rest 3 minutes between Scaled 3 Rounds: 25 Calorie Row, 20/15 cal AD, or 400m run 21 Burpees 15 Pull-Ups 12 Power Clean and Jerks (75/50) rest 3 minutes between RX 3 […]

WOD: April 9th, 2018

WOD: April 9th, 2018

Back Squat 5×2 Back Squat for load: #1: 2 reps @ 87% #2: 2 reps @ 87% #3: 2 reps @ 87% #4: 2 reps @ 87% #5: 2 reps @ 87% WOD Fitness AMRAP, 15 mins Run 200m, Row/Ski 250m or AD 15/12 cals 15 wallballs 10lbs 10 box jump overs 16/12 inch Scaled […]

WOD: April 8th, 2018

WOD: April 8th, 2018

WOD L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max meters Option 2 30-45 mins: AD for max distance Option 3 30-45 mins: Ski Erg for max meters Option 4 30-45 mins: Run for max meters -Pick one option or do a mix of all four. -Score is total distance.

WOD: April 7th, 2018

WOD: April 7th, 2018

WOD Fitness 3 rounds, every 4 mins 15m HS walk 40m farmers carry 30/20 AMRAP power clean ladder x 3 reps *Ladder starts at 35/25, and increases by 5lbs after every 3 reps *1 min rest between rounds *Once the round has re-started, athletes must complete the hs walking & farmers carry, then continue the […]

WOD: April 6th, 2018

WOD: April 6th, 2018

Accessory/HIIT/ROMWOD 1. Rounds, 3NFT Dumbbell Rows x 6-8 rep Rest 45 seconds Dumbbell Alternating Reverse Lunge x 10 reps each leg Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds 2. 3 mins Max Burpees 3. ROMWOD Partner WOD Partner WOD, AMRAP & EMOM Fitness/Bring A Buddy Movements 12 min AMRAP: […]

WOD: April 5th, 2018

WOD: April 5th, 2018

Warm-Up Inchworm w/ Cobra Pose x5 Leg Swings x40 Trunk Twist x20 Arm Swings x20 Arm Circles x20 Lunges 50′ Rev. Lunge 50′ Side Skip 100′ High Knees 100′ Butt Kicks 100′ EMOM for 6 mins 30 sec Static Hold w/ 5 sec negative *rest remainder of the minute WOD Option 1 MS running, intervals […]

WOD: April 4th, 2018

WOD: April 4th, 2018

Warm-Up Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Couch Stretch 90 sec (ea side) Banded pull aparts x20 Spiderman Lunges w/ twist & reach 50′ Shoulder Protraction/Retraction 2 Rounds DB Should Press x10 supermans x10 sit-ups x10 WOD Prep T2B Progression Lat Activation’s – Swing Development – Beat Swing – Kipping Knee Raises […]