Squat Day
Skill: 5 x 5 Negative Pull ups :03 seconds With :90 Rest Between Kip and Butterfly Practice 10:00 WOD: For Time: 800 Meter Row 50...
Monyay Workout
Strength: Bench Press 10-9-8-7-6-5-4-3-2-1 RX -195/135 F-155/95 1 minute Rest WOD: 25-20-15-10-5 DB Push Press (in each hand) Rx-50-40/...
Coach's Birthday!
“Helen” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings Rx- 55/35 F- 44/25 12 Pull-Ups Rest 3:00 “Karen” 150 Wall balls for time Rx...
Condition for the Weekend
Conditioning: 50-40-30-20-10 Unbroken Double Unders F-100-80-60-40-20 Unbroken Singles Rest 1 Minute Between Efforts WOD: AMRAP 13: 50...
Thursday Gymnasty
Skills: Alternating On the Minute x 10: Odd Minutes – 18/14 Calorie Row Even Minutes – Max Strict Handstand Push-ups in :30 Seconds WOD:...
Hump Day
Giant Sets: Max Effort L-Sit Hold (Paralletes) 20 Weighted Hip Extensions (35/25) Rest 1:30 between sets. WOD: 5 Rounds, On the 4:00: 30...
Tuesday Tango
Strength: Clean and Jerk 10 EMOM 20 Double Unders + 1 Clean and Jerk (2:1 Singles) Athlete’s choice – Power or Squat. Build in weight....
Motivated Monday
Strength: Tempo Front Squat 10 Sets of 1: 6 Seconds Down 1 Second Pause In Bottom WOD: Not For Time: 50-40-30-20-10: AbMat Sit-Ups Hip...
Starting for Next Year's Open
“Ben Bergeron Open Test” AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar...
Fitness Friday
Warm: Plank walk 5 trips down and back with 1:00 Rest Gymnastic Conditioning AMRAP 3: Max Unbroken Complex Of… 2 Strict Handstand...
