Tag Archives: monday

WOD 10/9/17

Monday 10/9/17 Warm Up 2 Rounds 30s Each Movement Perfect Air Squats Wall Sit Deadbugs Ring Row/Pull Up A. Wall Balls 30s Wall Balls 30s Rest x 8 B. AMRAP 12 20 DB Overhead Walking Lunges (Right Side OH x 10 then Switch) 20 No Push Up Burpees 20 DB Power Snatch (10/side) *Use 1 […]

WOD 10/2/17

Monday 10/2/17 Warm Up 2 Rounds 30s Each Movement Perfect Air Squats Wall Sit Deadbugs Ring Row/Pull Up A. Wall Balls 30s Wall Balls 30s Rest x 6 B. AMRAP 15 20 DB Walking Lunges 50 DU or 100 SU 2 Rope Climbs Rope Climb: Sub 5 strict pull ups or 10 ring rows

WOD 9/25/17

  Monday 7/25/17 Warm Up 2 Rounds 30s Each Movement Jumping Lunge Wall Sit No Push Up Burpee Plank with Reach (on forearms) A. Goblet Step Up 4 x 10 per leg. Rest 60s Heavy as able. Box height depends on height of knee B. Goblet Squat 4 x 12 at 50X1. Rest 90s. Watch […]

WOD 9/18/17

Monday 9/18/17 Warm Up 30s Each Movement Walking Lunge Wall Sit No Push Up Burpee Plank with Reach A. Goblet Step Up 4 x 6-8 per leg. Rest 60s Heavy as able. Box height depends on height of knee. Top of the box should be just below the knee cap. B. Goblet Squat 4 x […]

WOD 9/11/17

Monday, Week 4/Block 4 Strength Heavy Sledpush: 5 x 20 yards. Rest 2:00 or 1) Goblet Squat: 4 x 8, AHAP. Rest 90s. 2) Sumo Stance Romanian Deadlifts: 4 x 8 at a moderate/heavy weight for 4 sets. Rest 90s. Conditioning EMOM 10: 10 KBS (70, 53) 20 Double Unders L3: (53, 35) L2: (45, […]

WOD 8/21/17

Monday, Week 1/Block 4 Strength Front Squat Box Squat: Work up to a 1RM. Rest 2:00 – 8-10 Sets – Sit back on Box Beginners: 5 x 5, adding if form permits. *Compare to Month 1 *Do NOT drop barbells. Use spotters if needed. Conditioning “Eddie Murphy” For time: Run 400 Meters 50 Thrusters (75, […]

WOD 8/14/17

Monday, Week 4/Block 3 Skill  (Coach-led) Spend a few minutes working on DB Snatch Technique Strength Dumbbell Power Snatch 5 x 10 – 5 per arm, alternating. – Rest 90s-2:00 between sets. – Climb in weight if able. Conditioning “Ring of Fire” For time: 21-15-9 Overhead or Front Squats (115, 75) Pull-ups Rx+:(135, 95) (C2B Pull-ups) […]

WOD 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]

WOD 7/17/17

Monday, Week 4/Block 2 Strength Power Clean + Front Squat: Work up to a heavy 2 + 2. Rest 90s-2:00 between sets. – Adv: Work up to a max – Intermediate: Pick one weight and hit 5-6 sets with it. – Beginner Technique Work or Deadlifts, 5 x 4. Rest 2:00 Conditioning “3” For time: […]

WOD 7/10/17

Monday 7/10/17, Week 3/Block 2 Movement Prep 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip Bridge Singe Leg (1 ct a top) Strength Sumo Deadlift Work up to heavy 1. Rest 2-3:00 – Beginner: 5 x 5, adding weight if form permits. – […]