Thursday, December 6 2018
WOD: 18-15-12-9-6-3 reps for time of: Double DB Thrusters 35/20 Single ARM DB Power snatches 35/20 Toes-to-Bars
Strength: 4x4 barbell lunge (use speciality bar if possible or manta ray, lunge back not forward and stay in place)
Recovery: 50 open chain abductions (lay on your back with hip circle and feet in the air)
Tuesday, December 4 2018
WOD: 21-15-9 reps for time of: Left-arm kettlebell snatches 53/35 Right-arm kettlebell snatches 53/35 Pull-ups (strict) you may modify the workout by using kipping/butterfly pull ups but the workouts intention is to be done strict. Other modifications include banded strict pull ups, supine ring rows, supine bar rows, kneeing pull ups.
Gymnastic Prep: 5 rounds 10 hollow rocks, 10 v- ups, 10 tuck ups, :10 hollow hold, 1:00 rest between rounds
Recovery: 1x100 supermans
Monday, December 3 2018
WOD: Complete a tabata cycle in each of the following: d/u, goblet squats 53/35, row, step ups(full foot must be on the box and must stand all the way up at the top)
Strength: Work up to a heavy squat. You may use a speciality bar if desired, or use a straight bar and try to set a new record for yourself. If you don't have a record for one of the speciality bars today is the day to do it.
Accessory: no time -
Recovery: 50 seated with hip circle banded abductions
Sunday, December 2 2018
WOD: 21-15- 9 Hang power snatch 96/65, burpee box jumps 24/20 - modifications could include hang db snatch - box step ups - or even weighted box step ups. IF you would like to jump but unsure of height start on a 45# plate and pick something as you increase height that you feel good about hitting for 45 jumps
Strength: 5x5 DB Push Press
Accessory: 5xmax effort L-sit hold on pbars or pull up bar
Recovery: Coaches Choice
Saturday, December 1 2018
WOD: 7 rounds for time of: 10 burpees 20/15 assault bike calories For the burpees, jump and touch a target that is at least 6 inches above your max reach.
Strength: 6x2 Power Snatch @ 70-80% of 1RM
Recovery: Coaches Choice
Friday, November 30 2018
WOD: 12 min emom 3 power clean + 6 Med Ball Slams 30/20 (use only the new med balls)
Strength: 6x5 Pendlay Rows
Accessory: Tabata Floor Press with kb - The :10 rest is hollow holding at the top -Spend 5:00 going over floor press with kb and positioning and weight selection
Recovery: 1x25 each arm alternating face down snow angels
Thursday, November 29 2018
WOD: 300 step ups on 20” box, every 100 stop and complete 1000m row (25 min time cap)
Strength: 5x5 box squat @ 80% of 1RM back squat
Recovery: 1x100 glute ham bridges w/ hip circle
Wednesday, November 28 2018
Gymnastic Prep: 4 rounds for quality - 10 Kipping swings - :30 Ring support (top of a dip), 10 Shoot Thrus(dip and push up)
Strength: 3x10 bradford presses (use bamboo bars or regular barbell - attach bands) - between sets complete 3x30 seated banded rows
Recovery: 2x1:00 plank
Tuesday, November 27 2018
WOD: EMOM for 10 minutes - 4 db deadlift, 6 DB Thrusters - Record the dumbbells you finish with
Strength: 12x2 Strict Press @ 70% of 1RM Strict Press
Accessory: 3x5 Scottish Get ups
Recovery: 1x50 seated feet off the ground med ball twists (hug the med ball)
Monday, November 26 2018
WOD: ”Cindy” 20 min amrap 5 pull ups, 10 push up, 15 air squats
Accessory: 3 rounds, 10 db front rack lunge steps, 10 Russian swings, 10 db steps ups
Recovery: 100 standing on power rack calf raises
Cindy: Cindy20 Min AMRAP, 5 Pull ups, 10 push ups, 15 air squats.