Tag Archives: Thursday

WOD 10/12/17

Thursday  10/12/17 Warm Up Z1 5 min Run, Row or Bike Mobility as needed A. EMOM 10 1: 10 Goblet Lunges in Place (5 per leg) (Heavy) 2: 30s Ring Push Ups or Push Ups B. AMRAP 15 2 Rope Climbs 10 Burpees 15 GHD Back Extensions 25 Cal Row/Bike OR 200m Run 30 Walking […]

WOD 10/5/17

Thursday  10/5/17 Warm Up Z1 5 min Run, Row or Bike Mobility as needed A. EMOM 10 1: 5 Goblet Squats (Heavy) 2: 30s HS Hold or FLR Hold B. AMRAP 20 5 Pull Ups 10 Burpees 15 Abmat Sit Ups 20 Perfect Air Squats 25 Cal Row/Bike OR 200m Run

WOD 9/21/17

Thursday 9/21/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed AMRAP 40 400m Run 5 Wall Walks 10 BJSD (24/20) 1 Rope Climb (10 Tough Ring Row) *Score splits. Keep them consistent.

WOD 9/14/17

Thursday, Week 4/Block 4 Skill Gymnastics Skill/GPP EMOM EMOM 10: ODD Minutes: Heavy Farmer Carry (down and back) EVEN Minutes: 30s FLR, 30s handstand hold, or Handstand Walk Conditioning For time: Row 250 meters 50 Air Squats 25 Dead lifts Row 500 meters 50 Walking Lunges 20 Shoulder to Overhead Row 750 meters 50 Toes […]

WOD 9/7/17

Thursday, Week 3/Block 4 Conditioning  5 Rounds, not for time: 100 Meter Sled Push Sprint, Very Light Sled <50lbs (down and back 2x) or or 10 Goblet Squats/100 Meter Run, AFAP. Rest 2:00 between sets. Then, 5 Rounds, not for time: 4 Turkish Get Ups, 2 each side Rest as needed between sets. Then, 5 Rounds, not […]

WOD 8/31/17

Thursday, Week 2/Block 4 GPP In Teams of 2, For time: Row 2k or Run 1 Mile 200 Meter Farmer Carry (70, 53) 100 Walking Lunges Row 1k or Run 800m 200 Meter Farmer Carry 100 Push-ups Row 2k or Run 1 Mile *30:00 Cap Finisher Accumulate 75 Hollow Rocks  

WOD 8/24/17

Thursday, Week 1/Block 4 Mobility Tissue Work, Foam Roll x 10 slow passes each spot: – Lats – IT Bands – Lats (twice) – Thoracic Spine Conditioning Every 6:00 x 4 Sets: Run 400 Meters 25 Air Squats 50 Double Unders L2: (60s of Double Under Attempts) L1: (Less than 400m Run) (75 Single Unders) […]

WOD 8/17/17

Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]

WOD 8/10/17

Thursday, Week 3/Block 3 Partner Conditioning 3 RFT with a partner: Row 1500 meters 10 Curtis P’s (115, 75) 30:00 Cap L3: (95, 65) L2: (75, 55) L1: (65, 35) – Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press Beginner Alternative Movement: DB Reverse Lunges in […]

WOD 7/27/17

Thursday, Week 1/Block 3 Skill Work Power Snatch Skill Work: Spend 15:00 performing sets of 3 working up to a moderate weight. Technique takes precedence here. Reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets. Conditioning 1 Rounds for max distance with a partner: 6:00 Max Distance Running 6:00 […]