July 11, 2020

WOD WOD, July 12, 2020

Sunday Funday Metcon (Calories) AMRAP 24 – with a partner Max cal Bike/Ski *Change person every 3mins *In rest complete: 10 Burpees Post WOD PUMP 10-1 Bicep curls (bar or DB’s) 5 Pause face pulls after each set

READ MORE
July 10, 2020

WOD WOD, July 11, 2020

Saturday Metcon (AMRAP – Reps) AMRAP 25, Teams of 3 150/120cal Row 90 Double KB/DB Reverse lunges 30 Deadball over shoulder *Every 5min (inc 0:00): 300m team run Rx Deadball 55/35, KB 2×20/12 DB 2×22.5/15 Rx+ Deadball 65/45 KB 2×24/16

READ MORE
July 9, 2020

WOD WOD, July 10, 2020

Friday Metcon (AMRAP – Reps) AMRAP 6 60 Air squats 30 Hang power cleans 10 Burpee pull ups 4min rest Metcon (AMRAP – Reps) AMRAP 6 30 Air squats 15 Hang power cleans 5 Burpee pull ups 4min rest Rx 42.5/30 Rx+ 50/35 Hang Power Clean (Weight) 6min cap Work up to heavy hang power…

READ MORE
July 8, 2020

WOD WOD, July 9, 2020

Thursday Warm-up 5-10min running drills then Tabata Alt btw single skips & box step ups Metcon (AMRAP – Rounds and Reps) AMRAP in 22 Minutes 400m Run 50 x Dubz 10 x DB Box Step Ups – 1 x DB 50m x SA DB Suitcase Carry Rx: 22.5/15kg DB *Longer / paced workout, record round…

READ MORE
July 8, 2020

Olympic Weightlifting WOD, July 9, 2020

Cycle 7: Strength Work Wk 4 Power Snatch (Weight) E90sec x10 2 reps upto heavy *no misses Power Clean (Weight) Power clean + Clean E90sec x10 Working upto heavy *no misses Snatch Grip Deadlift (Weight) Snatch Deadlift E90sec 5×5 @ 100%Sn

READ MORE
July 7, 2020

WOD WOD, July 8, 2020

Wednesday Warm-up 2 sets (with pole) buddy up, R4R 4 pass throughs 4 hang muscle snatch 4 OH lunges 4 OHS *waiting partner does spiderman lunges Metcon MOVEMENT/WARM UP EMOM 10 1- 5 x Muscle Snatch from hang (pause at knee) 2- 3-5 x Box Jump into Depth Drop 2min rest/transition *Fire up CNS /…

READ MORE
July 6, 2020

WOD WOD, July 7, 2020

Tuesday Warm-up 30sec on/30sec off x2sets Bike Deadhang/beat swing Ski Deadball hold Metcon (AMRAP – Reps) EMOM x 20 – 5 Sets Min 1 : 40 Sec for cals AB @ sustain Min 2: 30 Sec for reps T2B Min 3 : 40 Sec for cals Ski Min 4 : 30 Sec for reps DB…

READ MORE
July 5, 2020

WOD WOD, July 6, 2020

Monday Warm-up 30sec on/30sec off x4 Row with partner Waiting partner to go through R1: Spiderman lunges R2: Bear crawl R3: Goblet squat w/ pause R4: Russian swings Front Squat (Weight) Front squat E3M x5 3 Reps 3121 tempo After each set: 10 Tall kneeling banded pull aparts *working upto 70-80% Metcon (Calories) WOD 2min…

READ MORE
July 4, 2020

WOD WOD, July 5, 2020

SUNDAY FUNDAY Metcon (Calories) TABATA THREE WAYS A) TABATA Assault Bike 20/10 x 8 sets for total cals REST 4 Minutes B) TABATA Ski Erg 20/10 x 8 sets for total cals REST 4 Minutes C) TABATA Row 20/10 x 8 sets for total cals *Hard but consistent intervals Enjoy 🙂 CORE FINISHER

READ MORE
July 3, 2020

WOD WOD, July 4, 2020

Saturday Metcon (AMRAP – Rounds and Reps) Super Saturday AMRAP in 20 w/Buddy 8 x BF Burpees 8 x Power Snatch 8 x C2B Pull Ups Rx 35/25kg *Goal 60-75 sec rounds MODZ: BFB : Nurpee – Step Over BB : Hang / PC / Reduce Load C2B : Chin over bar / Jumping

READ MORE