Strength: A1) M.E. Back Squat 1-1-1-1-1 ~rest 1:00~ A2) Powell Raise 4×8/8 ~rest 1:00~ Conditioning: 5 rounds for time: 20 Wallball Shots 10 Toes-t0-bar Post loads and times to comments. Why Squatting is So Important
Strength: A1) Reverse Lunge (Rack Position) 3×12 (6/6) ~rest 1:00~ A2) Pull-ups 3×6-8 ~rest 1:00~ Conditioning: 3 sets of: 1:30 of Rowing (for Calories) :30 of Rest 1:30 of KB Swings (for max reps) :30 of Rest 1:30 of Double-Unders (for max reps) :30 of Rest 1:30 of Plank on Rings :30 of Rest Post […]
Skill: Spend 15min. on the “MOTM”- Handstands -Kick up to support (progressions) -Freestanding -Gymnastic GOAT work (if time permits) WOD: 3 rounds for reps: 1:00 Wallball Shots 1:00 Rest 1:00 Hang Power Clean 1:00 Rest 1:00 Box Jumps 1:00 Rest 1:00 Push-ups 1:00 Rest Post efforts to comments. Loving the weather and being able […]
Strength/Skill: A1) Overhead Squat 3 x 6-8 ~rest :30~ A2) Box Jump 3×2 (increase from 9/29) ~rest 1:30~ Conditioning: Five rounds for time of: 5 Shoulder to Overhead (Sh. Press, Push Pres, Push Jerk, etc) 10 Toes to Bar 20 Double-Unders Post loads, efforts, and times to comments.
Skill: Handstand progressions WOD: In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 15 minutes of: 10 Scissor Lunges (jumping lunge) 5 Dumbbell Push Press, AHAP 5 Burpee Box Jump Overs, 24″/20″ Post efforts and rounds […]
Are you guys keeping up with your Mobility? If not…get to work! Strength: A1) Ring Push-ups 4x 8-10 ~rest :30-:45~ A2) Single-arm Row 4×10-12 ~rest :30-:45~ Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows 20 Box Jumps 200 Meter Run Post loads and rounds to comments. […]