Category: WOD

Warm-up Run 400 Meters or Row 500m then or Assault Bike x 60s, 8 Burpees 20 Ft. Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats Run 200m or Row 200 or Assault Bike x 30s. WOD 40min EMOM: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 […]

Mobility Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose. Warm-up Dynamic Warm-up x 5:00 + With a empty BB: 10 Sumo Deadlifts 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack Reverse […]

Warm-up Limber 11 Paused Back Squat Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00 Power Snatch Power Snatch: 5 x 3. Rest 90s. Training Intent Assuming athletes have not made in most days this week work up to a heavy set of pause back squat as well up […]

Warm-up Abmat Pizza Game – Every time someone gets their “pizza” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups Skill Review With your partner: 3 Rounds 10 Sit-ups 10 Hang Muscle Cleans each (empty bar) 10 Bar Facing Burpees each – Add weight and repeat – This done at game speed – […]

Warm-up 5:00 Dynamic then, 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans Prep Glute Activation 2 Rounds of: – X-Band Walks x 10 each direction – Miniband walks x 10 steps each direction – Single Leg Glute Bridge x 5 each leg Strength Box […]

Warm-up Limber 11 Limber 11 Covers mobility. Skill Review Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets Training Intent Sets of triples for […]

Warm-up 5:00 Dynamic then grab a PVC 2 Rounds of: 8 Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts Prep Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon Overhead Squats Double Unders Pull-ups WOD “Bull” with a partner: 2 RFT: 200 […]

Mobility Lax Ball x 30s each spot – Triceps – Pec insertion – Scapular Warm-up Row 500m Then, 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then, 500m row or 400m Run WOD For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50 Calories 15 Burpee Box Jumps Row 50 […]

Mobility Glute/Hamstring/Quad Circuit 1a) X-Band Walk x 10 ea 1b) Banded Goodmonring x 15 1c) Terminal Knee Extensions x 15 ea x 2 Rounds Warm-up Dynamic Circle Strength Zercher Box Squat: – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not […]

Mobility Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine Warm-up Dynamic Warm-up Strength Squat Snatch (6 x 2, adding weight each set. Rest 90sec) Barbell Row (3 x 8-10. Rest 60s.) Training Intent Snatch work should be skill based and loading should not compromise technique. WOD AMRAP 18min: […]