Thursday – 6/13/2019
The Workout for Thursday is: WARM-UP (Primer) -200m Run -12 Cal Row -12 Cal Bike (Mobility) T-Spine Opener Across Medicine Ball x 1:00 PVC External Rotation x 15 sec /side (Specific) -5 Russian Twists w/ DB -5 Plate Sit-Ups -5 Toes-to-Bar SWEAT WORKOUT In teams of 2: 35 minute running clock… 2 Rounds -50 Cal […]
Wednesday – 6/12/2019
The Workout for Wednesday is: WARM-UP (Primer) -400m Run -5 Floor-to-Standing Rope Climbs (Mobility) Scap Pull-Ups x 5 Hanging Scap Circles x 5 Sleeper Stretch x 20 sec /side (Specific) Snatch Warm-Up APPLIED STRENGTH EMOM x 15 -3 Bar Facing Burpees (Rx+ 5 reps) -1 Snatch (climbing) METCON For Time -400m Run -2 Rope Climbs […]
Tuesday – 6/11/2019
The Workout for Tuesday is: WARM-UP (Primer) 3 Minute Machine *50 sec moderate, 10 sec hard (Mobility) 20 sec Supinated Grip Dead Hang from Rig (Specific) 2 Rounds -10 Ring Rows -10 Hollow Rocks GYMNASTICS 1 Set for Max Reps of: -Strict Pull-Ups in 60 seconds (do not have to be unbroken) Rest 2 minutes […]
Monday – 6/10/2019
The Workout for Monday is: WARM-UP (Primer) EMOM x 4 Odd – Row 45 seconds Even – 4 Russian KBS + 3 Goblet Squats + 2 Cossack Squats w/ KB (Mobility/Activation) Leg Swings x 10 each direction Plank x 30 seconds Superman x 30 seconds (Specific) Review Sumo Deadlift STRENGTH Sumo Deadlift 5 x 5 […]
Saturday – 6/8/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER METCON “A Chipper” -65 Cal Row -65 HSPU -65 Deadlifts (185/125) -65 Toes-to-Bar -65 Box Jump Overs (24/20″) -65 Pull-Ups -65 Deadlifts -65 HSPU -65 Cal Row Time Cap = 35 minutes There was a 2014 individual regional WOD version of this at 50 reps and […]