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WOD 7.17.19
Aerobic Recovery Metcon 3 Rounds: In 10:00… 800m Row Then rounds in remaining time of: 10 No Push-Up Burpees 10 Jump Up-Step Down Box Jumps 24/30 :30 Hollow Hold Rest 5:00 between rounds. Work at a...
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WOD 7.18.19
Warm Up 3-4 Rounds Not for Time: 130m Jog/1:00 Bike/1:00 Row 5 Kip Swings, then in later sets 3-5 Pull-Ups, or practice 5 Thrusters, first set empty bar then building to work weight or slightly above...
View ArticleWOD 7.19.19
Bench Press Performance 1-1-1 Warm up and build to a heavy single. Use spotters on all work sets. Fitness 3-3-3 Warm up and build to a heavy triple. Use spotters on all work sets. Farmer Carry Work up...
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WOD 7.20.19
Partner Double “Morrison“ In teams of 2 with one partner working at a time, complete the following for time: 100-80-60-40-20 Wall Balls 20/10, 14/9 Box Jumps 24/20″ Kettlebell Swings 24/16kg Partition...
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WOD 7.21.19
WOD 7.21.19 A1) Barbell Suitcase Deadlift: 5 x 3 Build to a heavy triple. A2) Tall Kneeling Single-Arm Dumbbell Press: 5 x 5 Build to a heavy set of 5 on each side. Post loads to comments....
View ArticleStep-Ups / Back Squat | WOD 7.22.19
Barbell Front Rack Step-Ups 3 x 8e Use a “faster up-slower down” tempo. Start light enough to build in load over the next 3 weeks. Back Squat Heavy 3 Use a “faster up-slower down” tempo. One work set....
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Power Clean | WOD 7.23.19
Power Clean In 10:00, work up to a heavy but perfect Power Clean for the day. Post loads to comments. Week 1 of 6 _____________________ 2 Rounds… In 10:00: 4:00 Bike/Row for calories, Then in...
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July 22, 2019 – September 1, 2019
Photo by Robert C. Current Training Cycle Template Training Cycle Dates: M 7/22/19 – S 9/1/19 (6 weeks) Goals: Building from the previous cycle and continuing with regular aerobic work, we’ll be...
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Farmer Carry | WOD 7.24.19
Farmer Carry 30 seconds x 1-2 sets After a few warm ups, perform a heavy Farmer Carry for 30 seconds without putting the weight down. The goal is to progress over the next 2 weeks from here with the...
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Snatch | WOD 7.25.19
Power Snatch Every Minute on the Minute: x 3 3 Mid-Hang Power Snatches Rest 1:00 Every Minute on the Minute: x 3 2 Mid-Hang Power Snatches Rest 1:00 Every Minute on the Minute: x 3 1 Mid-Hang Power...
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Deadlift | WOD 7.26.19
Deadlift 3 x 8 Sets across. Use a double overhand grip and a load that you could perform for 10 reps. Post loads to comments. Week 1 of 6 _____________________ 30 Minutes for Quality: 400m Jog...
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WOD 7.27.19
WOD 7.27.19 Every 5 Minutes for 6 Rounds… For Times: 7 Burpees 10/7 Calorie Row 10 Wall Balls 20/10, 14/9 The intention is to perform fast, repeatable intervals of unbroken movement, taking between...
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WOD 7.28.19
Dumbbell Press / Pull-Up Superset A1) Seated Dumbbell Press: 3 x 8-10 A2) Strict Pull-Ups: 3 x 8-10 Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks. Use band...
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WOD 7.29.19
Handstand Walking / Balancing Choose one of the following scaling options and spend 12 minutes developing your hand balancing: A) Free Handstand Walking (free or 2+ feet from a wall) B) Wall Inverted...
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Power Clean | WOD 7.30.19
Power Clean In 10:00, work up to a heavy but perfect Power Clean for the day. Post loads to comments. Week 2 of 6 _____________________ 2 Rounds… In 10:00: 5:00 Bike/Row for Calories Then in remaining...
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Farmer Carry | WOD 7.31.19
Farmer Carry 30 Seconds x 1-2 Sets After a few warm ups, perform a heavy carry for 30 seconds without putting down, heavier than last week if possible. The goal is to progress toward body weight in...
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Snatch | WOD 8.1.19
Snatch Fitness Snatch Grip Push Press + Overhead Squat Work up to a challenging but not max effort load. Be sure your area is clear to bail the bar. Performance Snatch Balance Work up to a challenging...
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Deadlift | WOD 8.2.19
Deadlift 3 x 8 Sets across, heavier than last week. Use a double overhand grip and a load that you could perform for 10 reps. Post loads to comments. Week 2 of 6 _____________________ 30 Minutes for...
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Ring Muscle-Up | WOD 8.3.19
Ring Muscle-Up Spend 12-15 minutes doing 4-6 sets of one (or more) of the following options. Choose the one that best suits your needed area of improvement. A) Stamina: 1-5 Strict Muscle-Ups on the...
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Dumbbell Press / Pull-Up | WOD 8.4.19
Dumbbell Press / Pull-Up Superset A1) Seated Dumbbell Press: 3 x 8-10 A2) Strict Pull-Ups: 3 x 8-10 Use a “faster up-slower down” tempo. Add load and/or reps to last week. Use band assist, partner...
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