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…

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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!

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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

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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…

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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…

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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…

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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…

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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…

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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…

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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 (…

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