Strength: Back Squat – Week 3 WOD: “Kettlebells for Kids” AMRAP 9 of: 9 KBS (53/35) 9 Burpees 9 KBS (53/35) 9 Box Jumps (24/20) Rest 5:00… – 50 Sit-ups for Time *NOT a cash out – all out effort is expected. *A note about todays training: The average age of a homeless person in America […]
Monday, 08-31-2015 Read More »
Skills. Double Unders Skills(10-15 Min) Then 5 minute Flight Simulator 5,10,15,20 …. Burgener PVC Warm up. WOD. 13min AMRAP 15 Power snatch (RX 75/55), (RTG 95/65) 30 Wall Balls (20/14) Cash Out. 30 on 30 off Plank Holds, 5 Minutes
Thursday, 08-27-2015 Read More »
Group Warm up. Down & Up Dogs, Inchworms, Zombie Kicks, Dancers Pose, High Knees, Butt Kicks, Bunny Hops, Broad Jumps WOD. Teams of Two 25 Minute AMRAP. Max Cal Rows 10 Burpees 15 Ball Slams 20/15 20 Russian Swings 53/35 P1 Rows while P2 completes movements, switch after each completion of movements Cash out. 5 Rounds Kettlebell farmer walks
Tuesday, 08-25-2015 Read More »
Skill. Medicine Ball Clean WOD. AMRAP 15 Minutes 5 Power Cleans (135/95) 7 Toes to Bar 10 Med Ball Cleans (20/14) Cash Out. Weighted Plank Holds 30 secs on, 30 secs off, 3 Minutes
Thursday, 08-06-2015 Read More »
Strength. Week 5. Bench or Push Press 5@60%, 65%, 70% 3@75%, 3@80% Barbell Warm Up. Power Snatch WOD. 12min AMRAP 30 Double Unders 15 Power Snatches (75/55) 7 HSPU Core Cash Out. Tabata 8 rounds 4 rounds Hollow Rocks 4 rounds Supermans
Wednesday, 07-29-2015 Read More »
Red vs Blue (LT’s Going Away WOD) Teams of two vs teams of two 35 minute AMRAP Team 1 Runs 800m meanwhile Team 2 completes as many rounds as possible of: 6 Hang Power Cleans (135/95) 12 KB or DB Snatches (40+/25+) 18 Box Jumps (24/20) All movements are you-go-I-go. Partial rounds do not count.
Saturday, 07-25-2015 Read More »
Strength: Week 4 – Back Squat Cycle Barbell Warmup – Cleans WOD AMRAP 15 Cleans 2,4,6… Rope Climbs 1,2,3… L1 135/85 L2 155/105 L3 185/135 + Legless Rope Climb
Monday, 07-20-2015 Read More »
Strength. Week 2 Back Squats 6@50%, 6@60%, 6@65%, 5@75%, 5@80%, 4@85%, AMRAP 80% WOD. Cindy 20 minute AMRAP 5 pull-ups, 10 push-up, 15 air squats
Monday, 07/06/2015 Read More »
Skill. Muscle Up Progression On Pull Up Bar (Chin Up): Chin over bar-strict Chest to bar-kip Hip to bar-kip On Rings: Same as above Transition WOD. “Nate” 20 min AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53) Mobility Use bands to stretch lats and triceps
Thursday, 07-02-2015 Read More »
Tuesday 6/23/2015 Group Warm Up Same team of two as WOD 10 throws each person, each pass Wall Ball Chest Passes Overhead Passes Underhand Passes Right and Left, Side to Side Passes Behind the Head Passes Partner WOD. 30 Minute AMRAP 30 Wall Balls (20/14) 15 Box Jumps (24/20) 10 Parallette Pass Throughs Row 250m
