Author: Derek Hurdle

Warm Up 5 rds 10 squats 10 lunges 10 jumping jacks 10 jumping squats 10 jumping lunges Lift Squat Clean 2×2 light weight 10×1 add weight each round Metcon (Time) 10-8-6-4-2 push ups db lunges db rows db plank thrusts

Warm-up 7 Amrap 10 inchworms 20 side lunges 10 squats 20 high knees 10 back lunges 20 butt kicks Work-Out 7 Amrap 7  strict press 7 back lunge L+R=1 7 bent over fly Rest 1 min 7 Amrap 7 Push up 7 skaters L+R=1 7 box dip Rest 1 min 7 Amrap 7 bicep curls […]

Warm Up 5 rds 10 squats 10 lunges 10 jumping jacks 10 jumping squats 10 jumping lunges Lift Squat Clean 2×2 light weight 10×1 add weight each round Metcon (Time) 10-8-6-4-2 push ups db lunges db rows db plank thrusts

Care Less About Pushing “RX” What is the first thing you ask yourself when you look at the workout? Do you check your friends performance results? What weight did they do because you know you’re stronger than them? What is the RX weight because you did RX yesterday, so you should be able to RX the WOD today? The very […]

Warm-up 8 EMOM 8 squats 8 jumping squats 2 burpees 8 lunges 8 jumping lunges 2 burpees Lift Front Squat From the rack 2×2 – coach decided weight 6×4 – moderate weight Metcon (Time) Run-Walk-Crawl 5 rounds 100 meter run 10 kb swing 50 meter walking lunges 5 kb cleans 50 meter bear crawl 5 […]

Warm-up 8 EMOM 8 squats 8 jumping squats 2 burpees 8 lunges 8 jumping lunges 2 burpees Lift Front Squat From the rack 2×2 – coach decided weight 6×4 – moderate weight Metcon (Time) Run-Walk-Crawl 5 rounds 100 meter run 10 kb swing 50 meter walking lunges 5 kb cleans 50 meter bear crawl 5 […]

Warm-up Relay Style Round 1: 10 med ball squats, 100 m run Round 2: 10 med ball push press, 100 m run Round 3: 10 Med ball lunges, 100 m run Round 4: 100 m sprint Round 5: 100 m back pedal Skill Jump for height – each team member gets 6 jumps – add […]