Thursday, February 21 2019
Read about the success of Ben Hamilton
WOD: Complete 3 tabata cycles, one cycle of each; slam ball 30/20,burpee box jump/step up, Air squats
Strength: 12 min EMOM perform 2 Power Snatches + 1 OH @ 60-70% of 1RM Snatch
Recovery: 2:00 plank
Wednesday, February 20 2019
WOD: Not for time but for work 50 goblet squats, 40 lunges, 30 strict presses on each arm with DB or KB, 20 Strict Knees to Elbows, 10 strict pull ups(c2b if possible)
Gymnastic Prep: 100 flutter kicks, 100 scissor kicks, 100 russian twists with steel plates. 3:00 min total plank
Recovery: 1k
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