PR FRIDAY
Warm: 5:00 Jump Rope Strength: Dead Lift Wave Sets 5, 3, 1, 5, 3, 1 1-2 minutes Rest Build up to a 1RM WOD 12 AMRAP OH Lunges- 24 total...
The Day After WOD
Warm: 5:00 Jump Rope Stretch and Movement Prep 10-15:00 WOD 100 Sit up 75 Wall Ball 50 DL 25 Box Jump DL- Rx- 225/175 F- 185/135 WB- Rx-...
Taking Back Tuesday
Warm: w/ a plate OH walking Lunges 10/leg Russian Twist- 30 total 500m Row 1:00 Rest x 3 Skill: Pull up Kip- Swings / Swing Pull / ...
3 Workouts in One
Warm: 100 m Row- :20 rest, 200 m Row- :30 rest, 300 m Row :40 rest, 400 m Row :50 rest, 500m row Burgener warm up barbell only: WOD With...
World WOD Wednesday
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
WOD Saturday
500m Row w/ :90 rest x 3 Skill - Pull Up Kip swing - kip pull- banded then no band 10 mins Movement prep 7 rounds for time: 3 push up...
Thursday WOD! Let's Lift Heavy!
W- dynamic shoulder/thoracic/lumbar A) 10-9-8-7-6-5-4-3-2-1 Bench (L- 50% bodyweight, F- 65-75%BW, S- 80-100%BW) Deadlift (L- 75% BW, F-...
Two For Tuesday WOD
W- Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength A1) Deadlift (L-x8-10, F-x6-8, S-x5-6) A2) Single-arm...
