Sunday 5.28.17 WOD
Mobility: 5min Lax Ball on Calves and Ankles x 30s each spot Warm-up: 10min Row 500m + Dynamic Circle Warm-up Strength: 20min 1. Front Rack Reverse Lunge (4 x 6 ea. Rest 60s.) 2. Barbell Row ( 4 x 10. Rest 60s.) 3. Handstand Hold (3 x 10-30s. Rest 60s.) Training Intent: Lunges should be […]
Saturday 5.26.17 WOD
24 Hero WODs in 24 Hours Event Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s. *This will give your athletes time to warm-up and set-up their scaling WOD: 50min 7:30: “Klepto” 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145# 8:30, […]
Friday 5.26.17 WOD
Workouts today will rotate with class times in celebration of 24 Hero Workouts in 24 Hours Event. (Workouts will rotate in both Ardmore and Wayne) Mobility: 5min This mobility will stay consistent across all WOD times today 10 X-Band Walks Laterally Each 10 X-Band Walks Forward/Backward Warm-up/Prep: 5min This warm up/prep will stay consistent across all WOD […]
Thursday 5.25.17 WOD
Mobility: 5min Tissue Work x 10 passes each: – Have people pick 3 spots they are most sore and devote about 1:00 to each. Warm-up: 10min 60s Assault Bike + 400m Run Strength: 10min Spend 10:00 Practicing: – Candlesticks – Pistols. *Pistols are in Tuesdays workout. Training Intent Practice Candlesticks today supersetted with pistols. Make […]
Wednesday 5.24.17 WOD
Memorial Day Monday 5.29.17 7:30am WOD 8:30 WOD w/ babysitting 9:30 WOD w/ babysitting 10:30 WOD Mobility: 5min Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side Warm-Up: 10min 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go […]
Tuesday 5.23.17 WOD
Warm-up With a partner Complete: 30 Partner Wallballs 15 Chest Passes w. medball 10 Burpees (5 each) 30 Partner Wallballs 15 Chest Passes 10 Burpees (5 each) Prep Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – […]
Monday 5.22.17 WOD
Happy Birthday 30th Jules Burstein & 49th Adam Feinberg! Mobility: 5min X-Band Walks x 10 steps each direction Warm-up: 10min Dynamic –Then– Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Squat Clean x 5 –Then– 10 Back Squat w. bar 10 Good Mornings Strength: 15min Back […]
Sunday 5.21.17 WOD
Mobility Foam Roll x 30s each -Lats -Thoracic Spine -Glutes -It Bands -Calves Warm-up Dynamic Warm Up –Then– 1 Time Through: 75 Single Unders Then with empty barbell: 10 Thrusters 8 Muscle Cleans 6 Front Squats 10 Russian Swings 10 Alt. Step-ups 8 Power Cleans 6 Front Squats Then, 75 Single Unders WOD 4 Rounds […]
Saturday 5.20.17 WOD
Warm-up: 5min Dynamic Warm-up – High Knees – Butt Kickers – Soldier Kicks – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle Ect. WOD: 35min Teams of 2 30min AMRAP 100 Meter Run 10 Rx+ C2B, Rx Pull-ups 10 Push Press (115,75,95,65) 30 Double Unders *One […]
Friday 5.19.17 WOD
Mobility Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top Warm-up Dynamic Warm up –Then– 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees 10 […]
