Warm Up: 1:00 Easy Jog Air Squats :45 Moderate Jog Push Up to down dog :30 Active Samson Active Spider-Man Mobility: Child’s Pose on Box – 1:00 Front Rack Stretch – 1:00 SWOD: Full Clean Establish 1 rep max WOD: “Grace” 30 x clean and Jerks (135/95) Xpress: 3 Rounds: 3′ AMRAP 40 Wall Balls…
Read more
Warm Up: 30 Seconds Easy Single Unders Slow Air Squats Moderate Single Unders Deep Side Lunges Higher Single Unders Active Spidermans Mobility: Squat Hold – 1:00 KB ankle Stretch – 1:00 each side SWOD: Tempo Back Squats 5 sets of 2. 7 seconds down, 3 second pause. WOD: 1-2-3-4-5-6-7-8-9-10 Front Squats (105/75) After each Round:…
Read more
Warm Up: Line Drills Walking Quad Stretch Walking Knee to chest Walking Samson Walking Spider-Man Bear Crawl Side Lunge Soldier Kick Broad Jump High Knees Butt Kicks Alternate Barbell Warmup 10 Stiff-Legged Deadlifts 5 Strict Presses 10 Elbow Rotations 5 Back Squats 10 Good Mornings Mobility: PVC Lat Stretch – 1:00 Hamstring Stretch – 1:00…
Read more
Warm Up: :30 Seconds Easy Run Active Samson Counterbalance Plate Squats (Press Plate Away During Squat) Moderate Run Active Spidermans Plate Ground to Overhead Faster Run Push-up to Down Dog Flutters Kicks (Holding Plate In Bench Press Lockout Position) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged…
Read more
Warm Up: :30 Seconds Easy Jog Active Samson Moderate Jog Active Spider-Man Fast Jog Push Up to down dog Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 muscle cleans 5 front squats SWOD: Hang Squat Clean Build to heavy double WOD: For Time: 50 x Box Jumps Overs (24/20) 40 x Alt…
Read more
Warm Up: Line Drills Walking Quad Stretch Walking knee to chest Walking Samson Walking Spider-Man Bear Crawl 3 Air Squats + Broad Jump High Knees Butt Kicks Barbell WarmUp: 5 good mornings 5 back squats 5 strict press 5 stiff legged deadlifts 5 thrusters SWOD: Thruster Build to a heavy 3 In honor of The…
Read more
WarmUp: 1 Minute Easy Jog Slow Air Squats 45 Seconds Moderate Jog Push-up to Down Dog 30 Seconds Faster Jog PVC Pass Thrus Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Mobility: PVC Lat Stretch – :45 Seconds Chest…
Read more
Warm Up: :30 Seconds Easy Singles Active Samson Active Spider-Man Moderate Singles Push Up to down dog Air Squats Fast Singles Pigeon Pose PVC Pass Thrus SWOD: HSPUs 15 – 10 – 5 – 10 – 15 WOD: 50-40-30-20-10 Double Unders (Single Unders – 200-160-120-80-40) Ab Mat Sit Ups Directly Into… 5-10-15-20-25 KB Swings (53/35)…
Read more
Warm Up: 1:00 Active Spidermans Active Samson Push-up to Down Dog Air Squats Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Mobility: Single arm front Rack Stretch on wall – 1:00 PVC Pass Thrus – 1:00 SWOD: Push Jerk Build to a…
Read more
Warm Up: 30 Seconds Active Samson Flutter Kicks Good Mornings Back Squats Push-up to Down Dog Hollow Hold Elbows Rotations Strict Presses Active Spidermans Push-up Plank Hold Stiff Legged Deadlifts Front Squats Mobility: Couch Stretch – :45 each side Up Dog – :30 Seconds SWOD: Strict Press Build to a heavy set of 5 –…
Read more