December 15, 2019

WOD WOD, December 16, 2019

Merry Liftmas Warm-up A) Full-body gym length athletic warm-up B) Glute Flow Deadlift (Weight) 0-10mins – E2M x 5: 3 x Deadlift working upto 75-85% ( Not max ) 10-20mins – E2M x 5 : 3 x Push press working upto 75-85%% 20-30mins: @Conversational pace AMRAP – M4M 6 Strict ring dips/Banded ring dips/Parallette dips…

December 14, 2019

WOD WOD, December 15, 2019

Sustainable Sunday FT The Mobility coach Coach Tal in the house dropping an hour’s worth of mobility BOMBS… An absolute must!

December 13, 2019

WOD WOD, December 14, 2019

Super Saturday Chipolte Metcon (Time) In Pairs 800m Run 50 x HSPU / HR Push Up 75 x KB Swings 100 x Cal Row / ski 75 x DB Box Step ups ( same KB ) OR Step down Box jumps 50 x Pull Ups / RR 800m Run *Share everything as pleased

December 12, 2019

WOD WOD, December 13, 2019

Friday Fizza Warm-up 3 Sets 100m Run 10m x Bear Crawl 10m x Inchworm walk out 10 x Shoulder taps from PU 5 x Push Ups Close Grip Bench Press (Weight) E4MOM x 5 Sets Min 1 : 10-8-6-4-2 Close Grip Bench Press ( record 2rm ) Min 2 : REST Min 3 : Max…

December 11, 2019

WOD WOD, December 12, 2019

Power Hour Metcon (Weight) Power clean conditioning EMOM 15 3x 1-2-3-4-5 TnG power cleans *Work up each round, as long as you can stay TnG Necessities Post WOD corrective – shoulders/midline 15 mins M4M for quality and TEMPOS 8 x 1/2 kneeling DB press p/side @2011 30s x Dual KB Wall squat 8 x DB…

December 11, 2019

Olympic Weightlifting WOD, December 12, 2019

Cycle 12: End of year Maxout! Snatch (Weight) E30sec x5mins 1 @ 50% Then 15mins to work upto max *be smart in your jumps and go every 90sec/2mins Clean and Jerk (Weight) E30sec x5mins 1 @ 50% Then 15mins to work upto max *go every 90sec/2mins Back Squat (Weight) 12mins to work upto a heavy…

December 10, 2019

WOD WOD, December 11, 2019

Skillz n Thrills Gymnastics Rope Climb / Muscle Up skill session – Choose your own adventure A) E90’s x 7 Sets # Ring or Bar Muscle Ups – repeatable rep range B) E90’s x 7 Sets : 1-2 x Rope Climb / 45 seconds in each round working foot "J hook" from the bench *Low…

December 9, 2019

WOD WOD, December 10, 2019

Rinse and Repeat Hang Power Snatch (Weight) E2M x5 3 Drop and reset Hang power snatches *increase weight each round to moderate weight (70%ish) (drop bar and deadlift back up to hip for next hang power snatch) Metcon (Time) 3 rounds of: 9 Burpees over bar 6 Deadlifts 3 Hang power snatch 3min rest then…

December 8, 2019

WOD WOD, December 9, 2019

Mad Monday Warm-up Team of 3 40on/20off x3 Bike BW Lunge R1: Scap pull ups R2: Beat swing (sets of 10) R3: Straight leg raise (sets of 5) Metcon (AMRAP – Rounds and Reps) Teams of 3 : AMRAP 18 – R4R4R 12/9cal bike 10m DB FR lunge R 8 TTB 10m DB FR Lunge…

December 7, 2019

WOD WOD, December 8, 2019

Ssssssustainable Sunday Bit of a fun mix up on the machines with some incremental efforts. Adding another layer on to your pacing games… How well do you know your machine game? Warm-up 2 sets, playing with pacing 30 Second bike 30 Second plank 30 Second ski 30 Second Hollow tuck 30 Second side plank (…