Monthly Archives: January 2019

2114:

2114: Thursday 1/24 STRENGTH: Circuit this 4X10 cossack squat db? (5 per) 4X15 db push press 4X20 reverse chop db, slam ball? (10 per) 4X10 db squat thrust 4X10 V-ups 4X10 step 2x kb lunges or db’s 4X10 burpee pull-ups – scale 5 reps 4X 1 minute plank hold. Finisher: pigeon R-L child pose camel… Read More »

Category: WOD

2113:

2113: Wednesday 1/23 STRENGTH: DL 6X2 A. EMOM 6 3 single squat cleans – stance, grip, position – everyone must locate mid-thigh. – establish YOUR best position in the catch. B. EMOM 6 Pick any rep number strict pull-ups that YOU can maintain for all 6 sets. – Please no bands today. – Jump to a… Read More »

Category: WOD

2112:

2112: Tuesday 1/22 You really should play this album from start to finish. RUSH 2112 STRENGTH: EMOM 12 (4 rounds) Challenge yo self! Minute 1 – 5 7 or 14 db deficit push ups Minute 2 – 10 db shoulder press Minute 3 – 10 db high pulls from the mid-thigh wod: 3 RFT 40… Read More »

Category: WOD

2111:

2111: Monday 1/21 STRENGTH: 4X5 b. squat wod: 5 rounds for reps – 2 minutes work x 2 minutes rest 3 DL 115/80 6 OTBB 3 hang power clean Finisher: hold 20-30 sec. go minimum 3 rounds pigeon R-L child pose camel pose warrior 3

Category: WOD

2109:

2109: Friday 1/18 wod: 10 rounds for time – 20 DU/30 SU 8 pull ups 20 squats 100 m sprint rest 1 minute scale: 20 SU/ 5 pull ups/ 12 squats 100 m run Finisher: 5 rounds – all week routine. mountain up dog down dog standing forward bend extended side angle pose

Category: WOD

2108:

2108: Thursday 1/17 STRENGTH/SKILL/WOD: On every 3 minutes for 6 rounds. keep connected to bb entire set increase loading every set. 2 warm up sets Big Barbell Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push… Read More »

Category: WOD