WOD

Tuesday 11/28/17

Metcon EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Mounain Climbers Minute 4: 45s Handstand Walk or 20s Handstand Hold Minute 5: 45s Max Double Unders L1: (8 Burpees per round) (Single Unders) *Score = total meters completed on...

Monday 11/27/17

Strength 1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s. 2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s. 3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s. 4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed. GPP 5 Rounds...

Wednesday 11/22/17

Strength 1a) Close Grip Floor Press: 3RM. Rest 2:00 - Take 5-6 sets and build to a 3RM. - Beginner: 5 x 5, using one moderate weight for all 5 "work-sets" 1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. Metcon Each for...

Tuesday 11/21/17

Metcon In a 8:00 Window with a partner: Row 1k: Remaining time Max Rounds of: 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s x 3 Rounds *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups)

Monday 11/20/17

Strength Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00 - Take 8-10 total sets including warm-up sets. - 1.1 are clusters where you rest 10s between singles. - Adv: Build to 85-90% of 1RM. - Beginners: Spend 20 minutes working technique or sub Front Squat from...

Friday 11/17/17

Strength/Skill 1) Speed Back Squats: 6 x 4 @75%, every 60-90s. 2) Warm-up Bear Complex Metcon "Bear Grylls" In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) - Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115, 75) L2: (95, 65)...

Thursday 11/16/17

Metcon Part #1 2 Options with a partner, you go/I go style: 10 Rounds of: Sledpull Powerwalk x 60 yards @heavy. Rest 60s. or 8 Rounds of: Row 200 Meters 25:00 Cap on this work: Part #2 With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Athlete choice of...

Wednesday 11/15/17

Strength 1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s. - Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip. 1b) Perform 10 Slow and Controlled Banded Pushdowns between sets. 2) Warm-up Pull-ups for Metcon Metcon 4 Rounds,...

Tuesday 11/14/17

Metcon "600" For time: 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (53, 35) 100 Shoulder Taps 100 Double Unders L2: (Double Under Attempts) (45, 30) L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings) 20:00 Cap

Monday 11/13/17

Strength 1) Front Box Squat: 2RM. Rest 2:00 - Beginner: Work up to a challenging set of 5. - Use a 13-15" Box 2) Power Clean + Squat Clean: Work above metcon weight in 3-4 sets performing sets of 1 power clean + 1 squat clean. Rest 60s. This is simply to get prepared...

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