Warm up Tabata row Skill Jump rope WOD - 2 mins work 1 min rest (x5) 20 Med ball throw (over the shoulder) 20 Weighted box step ups Jump rope - AMRAP double under practice
2019 05 30
Warm up Bike Tabata Skill Jump rope -- double unders Z Press Sit Ups WOD 15 mins EMOM Jump rope Z Press Sit-ups
2019 05 23
Warm-Up: Core, Grip and Squats WOD prep: Prep the movements WOD: EMOM for 4 rounds Work through stations Single arm farmers carry - length of the rig switch hands each end Cable Chopper - 10 left then 10 right Plank holds - the rest minute Wall Balls Cash Out: Bike…
2019 04 25
Warm-Up: Arms, shoulders, glutes WOD prep: Prep the movements WOD: With a 20 minute clock Teams of 2. One athlete works while the other rests. 400 m Run Then then @ the 5 minute mark AMRAP 15 (minute 5 to 20) 6 Hang Power Snatches 6 Kettlebell Swings 6 -…
2019 04 18
Warm up, Run/row 500 Stretch: Shoulders, Glute activation WOD Prep. Deadlift, Power Cleans, Hang Power cleans 3 rounds: In 2 mins do: 50 single unders then in the remaining time, AMRAP of: 9 Deadlifts 6 Power Cleans 3 Hang Power Cleans Rest 1 min between each cycle. For each cycle…
2019 04 11
Warm up Banded sprints up and down the gym WOD Prep Devils press Bench press Bent over rows WOD 20 Minutes to Complete Cash in 10 Devils press 3 Rounds 10 Dumbbell Bench Press 10 Dumbbell Bent Over Rows 20 Plate hops 20 Russian Kettlebell Swings
2019 03 28
Warm up Tabata Row Shoulders - pass throughs Squat therapy WOD Prep Dumb Bell Thrusters Jumping Muscle ups Banded over head squats WOD 12 min EMOM Rotate Stations 10 Dumb bell Thrusters 10 Jumping muscle ups 10 Banded over head squats 10 Low Hang Cleans
2019 03 21
Warm up Tabata bike Hollow rocks Hand stand holds WOD Prep Hang Clean Push Press WOD - EMOM 15 Min1 5 Hang cleans 5 push press 5 kbs Min2 5 Situps 5 push ups 10 second hand stand hold Min3 Bike recovery
2019 03 14
Warm up Tabata Row Glutes warm up Shoulders, and triceps WOD Prep 1 Power snatch 1 Front squat 1 Hang power clean WOD Every 3 minutes 15 minutes 5 Hang power snatches 10 Front squats 15 Hang Power Cleans 20 Calorie Row 15 plate hops or single unders Rest for…
2019 03 07
Warm Up Tabata Row Stretch squat and Shoulders WOD 1 - Mini 19.1 10 mins 5 Wall balls 5 Calorie Row WOD 2 EMOM 9 mins - AMRAP 50 seconds Plate to Ground overhead Pull ups Knees to chest Cash out Bike Fun
2019 02 28