Archives

Warm-up 400m run 10 light swings/10 mod swings/10 heavy 10 ring rows *lats/hamstrings HERO WOD (40 Min Cap) “EVA” 5 rounds 800m run 30 KB swings (70/53) 30 pullups

Warm-Up 800m run :30 HS hold 100ft Walking Lunge Strength 5 Sets PVC Pipe 5 Strict Press + 10 steps oh walking lunge – Every 3 min start a new set WOD 10-1 Strict HSPU *8 T2b after Every rd

Warm-Up 1k row – every 250m= 5 wallballs clean build Strength Hang Squat clean above knee 7×2 – start at 50% and build – E2MOM WOD AMRAP 5 10 Box Jump overs 15 Wallballs [...]

Warm-Up 2 min singles rest :30 1 min doubles 7-10 wide pushups – try to build on these from last week 8 – 1 arm russian KB swings 7-10 normal 8 – Light KB snatches 7-10 diamond [...]

Warm-Up 500m row 10 Box Jumps SD 10 Strict Pullups or ring rows Strength 5 Sets Buid to a 3rm Back Squat (31×1) 6 SA DB Rows (30×1) *heavier than last week – every 3 minutes a new [...]

Swole City 4 sets 10 Pendlay row 20 under hand banded pull aparts :35 hollow rocks rest 2 min POWER WOD EMOM x 15 1 – 15 KB swings 2 – 15 burpees 3 – 12-15 cal row

Endurance WOD 2x750m – rest 2 4x500m – rest 1 min 4x250m – :30 rest – all sustainable 4 Sets 1:00 Double KB front rack hold 50 russian twists 20 sigle leg glute bridge [...]

Warm-Up coaches choice HERO WOD “Danny” AMRAP 20 30 Box Jumps (24/20) 20 Push Press (115/75) 30 Pull-ups Cashout 100 weighted sit-ups

Warm-Up “Rowling” x 10 rounds Burpee penalty in effect at end of class Strength 4 Sets 15 Band Pull Aparts 15 OH Tricep Band Extensions WOD Ladder Style Amrap 8 1,1,2,2,3,3,4,4… [...]

Warm-Up 1k row – every 250m= 5 wallballs clean build Strength Clean Complex 15 min build to a 1rm Squat Clean + Hang Squat Clean WOD 40-30-20-10 – Wallballs (20/14) 5-10-15-20 – [...]