Category Archives: Uncategorized

Warmup  Plank  Knee to elbows  Active shoulder hang  Squats 3 rounds  Strength  1 power clean + 1 squat clean  1-1-1-1-1-1-1-1-1-1 MetCon  32 pistols  16 over the bar burpees   8 push press 135/95 3 rounds  15 min cap 

Warm up    Tabata  Air squats  Hollow hold  One leg plank  Wall walk / hs hold  One leg plank 3 rounds Back squats  Work up to 5×5@75% MetCon  20 HR push-ups  10 power cleans 135/95 14 min amrap 

Strength  Front squat  4×5@75% Metcon  10 one arm on thrusters 35/26 10 push-ups / HSPUs  10 one arm on thrusters  10 hollow rocks 5 rounds  Hero wod  Badger  3 rounds  30 squat cleans 95/65 30 pull-ups  800 m run 

Warmup  30 sec knee to elbow  30 sec top hollow hold  30 sec bottoms hollow hold  3 rounds  50 air squats  Strength – either/or  A. Snatch  3 position snatch – 70/65/70/75/80x 2 sets  B. Push press  1×10@60 1×8@65 1×6@70 4×4@75 MetCon  800 m run buyin  8 strict pull-ups  8 box jumps 36/24 12 kb swings Continue reading “081116”

Warmup  Peel the banana 20s per hold- 3 min  Plank hold 1 minute  Side bridge 1 minute  Side bridge 1 minute  Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 5×5@75% Metcon 20 double unders  12 burpees  21 wallballs  5 rounds 

Strength  Back squat  Work up to 5×5@70% MetCon 50 m sprint  50 m walking lunges  10 ground to overhead 135/95 3 rounds 

Warmup  Tabata  Plank hold Pvc oh squats  One leg out tuck x2  3 rounds  Strength  Snatch  2 power position snatches  2@60/65/70/75/80 MetCon  5 power cleans 135/95 20 pull-ups  10 power cleans 15 pull-ups  15 power cleans  10 pull-ups  20 power cleans  5 pull-ups  For time  ​​

Warmup Tabata  Hollow holds  Side bride  Side bride  Air squats  4 rounds  Strength  Front squat  Work up to 4×4@80%  MetCon  800 m run  50 push press @ 135/95 800 m run  17 min time cap 

Warmup  1 min hand plank  1 min glute bridge  1 min wall sit  1 min tuck hold  Every 30 sec 1 hang squat clean + split jerk  3 minutes  Strength  2 hang squat cleans + 1 jerk  2@60 2@65 2@70 3@75 3@80 MetCon  Chipper  75 air squats  50 kb swings 53/35  25 wallballs 20/14 12Continue reading “080416”

Warmup  30 s Russian twist  30 s glute bridge  15 s hands extended plank  15 s rest  4 rounds  5 min Emom strict pull-ups Emom or ring row Emom  Strength  Deadlift  4×4@80% working sets  Metcon 20 sit-ups  10 push-ups / HSPUs (RX+) 5 shoulder to overhead 135/95 4 rounds  *Buyout: 400 meter run with oneContinue reading “080316”