WOD

Monday 7/2/18

STRENGTH 1) Overhead Squat: 3RM. Rest 2-3:00. – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs METCON ”Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14)...

Friday 6/29/18

STRENGTH 1) EMOM 10: ODD Minutes: Hang Power Snatch x 3 @75% EVEN Minutes: Hollow Rocks x 10 2) Metcon Prep 2 Sets of: 10 Power Snatch 5 Lateral Burpees Rest 60s. METCON AMRAP 20 w. a partner: 12 Power Snatch (75, 55) 9 Lateral Burpees 50 Meter Unilateral Farmer Carry...

Thursday 6/28/18

STRENGTH 1) Sumo Deadlift against band 9 x 3 @50%, every 60s. – Reset on each rep. These should be light + fast! 2) KB Squat Jumps: 3 x 5 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep. METCON ”Karen” For time: 150 Wallballs...

Wednesday 6/27/18

METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 45:00 Cap *Alternate Option Rowing = 1 Mile, 800m, 600m,...

Tuesday 6/26/18

STRENGTH 1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets. Have spotters in place. – Beginners: 5 x 5, adding. Rest 2:00 1b) Banded Pulldowns: In between sets perform 15 reps. 2) Review the ”Man Maker” METCON...

Monday 6/25/18

STRENGTH 1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s. – Perform 3-4 ”warm-up” sets before starting. – Use one challenging weight for all 4 sets. – Use a parallel box (14-16”) 2) Metcon Warm-up: 2 Rounds at game speed of: 25 Double Unders (25 Singles) 10...

Friday 6/22/18

STRENGTH EMOM 12: ODD Minutes: Hang Power Snatch x 3 @70% EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm METCON ”Bobby Axelrod” For time: 21-15-9 Push Press (135, 95) T2B *33 UB Wallballs after each set (20, 14) (10’, 9’) *If you break during your wallballs...

Thursday 6/21/18

STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @80%, every 60s. *This week complete 1 power clean + front squat + 1 jerk, every 6os only. 2) Close Stance Paused Speed Back Squat: 5 x 5 @50%, 2 count on each rep, every 90s. – Squat stance is just inside of...

Wednesday 6/20/18

METCON AMRAP 10 with a partner: 60 yard Sledpull Powerwalk @heavy. Then, AMRAP 10 with a partner: Farmer Carry x 60 yards. Then, AMRAP 10 w. a partner 100 Meter Shuttle Sprint. 50 Meters out, 50 meters back @80% (not a full sprint). *One athlete performs a full set at...

Tuesday 6/19/18

STRENGTH 1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted – Bodyweight – Partner Assisted 2) Metcon Prep: 2 Rounds of: 5 Hang Power Cleans 10 Walking Lunges 5 Barbell Rows 10 Push-ups METCON ”MJ” For total time: 21 Hang Power Cleans (135, 95) 50...

Monday 6/18/18

STRENGTH 1) 1 1/4 Front Squat: 3RM. Rest 2:00 – Build in weight over the course of 5-6 sets. – Beginner: Work up to a moderate set of 5. 2) Metcon Prep 2 Sets of: 6 KBS 6 Goblet Squats 30 Double Unders Rest 60s. METCON ”Pavement” 4 RFT: 15 KBS (70, 53) 30 Double...

Friday 6/15/18

STRENGTH 1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide. 2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s. METCON ”Quick & Dirty” For time: 21-18-15-12-9-6-3 SDHP (75, 55) Push Press (75, 55) 8:00 Cap L3:...

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