WOD

WORKOUT OF THE DAY
Sep 0
Sep 0

9-2-15

9-2-15 Warm-Up 9Min EMOM 1st min- PVC Pass Through + Over Head Squat 2nd Min- Superman Push-ups 3rd Min- Work on Split Jerk technique on empty bar       Barbell Strength 15mins to Build to a Heavy Complex 1 Push Jerk + 1 Split Jerk *Take the bar from the rack and ensure you […]

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Sep 0
Sep 0

9-3-15

9-3-15 Warm-Up 10Mins 2 person teams -1 Person rows 1min -Other person will perform 5 Deadlifts/ 5 Squat Cleans on an empty bar and then rest       Oly Strength EMOM-Every 2mins for 16Mins -1 Squat Clean + 2 Front Squats *You will have plenty of time before hand to build to a good […]

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Aug 0
Aug 0

9-1-15

“BACK SQUATS BABY!!!” 9-1-15 Warm-Up 8Min Rotation 20 Spiderman Lunges 25′ Duck Walk 50′ Frankenstein High Kicks 250M Row       Barbell Strength Back Squats 10-10-10-10 *Build along the coarse of the 4 sets and ensure to take at least 2mins between to rest and mobilize. Every set should be close to max weight, […]

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Aug 0
Aug 0

8-31-15

“A beautiful sunrise at our 6am class!!! Come and see it for yourself!” 8-31-15 Warm-Up 7min Rotation 10 Inch Walkouts 10 Reverse Snow Angels 20 Spiderman Lunges 200M Run       Gymnastic Strength 3 Sets Negative Pull-Ups- 3 to 5 Reps -rest- Strict HSPU- 6 to 8 Reps -rest- *Ensure that you are fighting […]

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Aug 0
Aug 0

8-28-15

8-28-15 Warm-Up 10Mins of foam rolling/pvc warm-ups + dynamic stretches       Strength (20mins max) 4 Sets Close Grip Bench Press-6 reps -Rest as needed- 1 Legless Rope Climb OR 4 Lying Short Climbs -Rest as needed- *Ensure you are keeping the elbows tight on bench press and pushing through the Triceps….do not resort to regular […]

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Aug 0
Aug 0

8-27-15

8-27-15 Warm-Up 10Min Practice 5 snatch grip deadlifts 5 snatch hi pulls 5 power snatches 5 snatch balances 5 squat snatches       Oly Strength 15Mins to Build to a Heavy 1 rep Squat Snatch *Work on lots of technique here and don’t just keep throwing weight on….don’t lift with your ego especially on […]

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Aug 0
Aug 0

8-26-15

8-26-15 Warm-Up 10Mins Coaches Dynamic Stretching for Run Prep       Conditioning (45mins Max) 1800M Run (4 laps + 1/2) -Rest 5mins- 1400M Run (3 laps + 1/2) -Rest 4mins- 1000M Run (2 laps + 1/2) -Rest 3Mins 600M Run (1 lap +1/2)     Mobility Work After -Hit the calves/ IT bands/ hamstrings/ […]

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Aug 0
Aug 0

8-25-15

8-25-15 Warm-Up “Tuesday Tabata” 20 work/ 10 rest- 8 Mins -Mountain Climbers -PVC Ovhd squat w/ Pass through  -Butterfly Sit-ups -Barbell Front Squats       Strength Front Squat 5 sets of 5 reps-increasing weight *Add weight based on feel, you shouldn’t have sloppy reps and should NOT miss!!!       WOD “MANRAP!!!” 15Min […]

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Aug 0
Aug 0

8-24-15

8-24-15 Warm-Up 1X 10 Pvc Pass Throughs 30sec dead hang from Pull-Up Bar 15 Reverse Snow Angels (2-3secs down and up) 50 Straight arms jumping jacks 1Min On Rower/Assault Bike       Gymnastic Strength 3 Sets Horizontal Ring Pull-Ups (slow control)- 10 reps -Rest 60 secs- Strict Push-Ups with a 2-3second descent-15 reps -Rest […]

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Aug 0
Aug 0

8-21-15

8-21-15 Warm-Up 8mins 10 Bar Squat Cleans 5 Push Jerks 5 Split Jerks 30 Jumping Jacks w/ straight arms         WOD With a Running Clock: “Heavy Squat Grace” 30 Squat Clean and Jerks (155/105)     AT 15:00 ON THE CLOCK     15Min Amrap 20 Wall Ball Bear Hug Lunges (20/14lb) 15 Wall Balls 10 Wall Ball […]

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