Workout of the Day

040918

WARM UP: 500m row MOBILITY: 3x: 8 muscle cleans 30s shoulder distraction EVERY 90 secs for 8 rds: FITNESS: 6 reps of: db hang power clean + push jerk/ press COMPETITION: 6 reps of: power clean + push jerk/ press… Read more »

040618

WU: 4 rds- 100m run 8 scap pushups 8 step lunges MOBILITY: shoulder distraction- 2 mins STRENGTH: Split jerk 8×3 Build across For time: 40 walking lunges Run 800m 40 push ups Run 800m

040518

WU: 3 rds- 8 MWY 8 blackbirds 8 halos MOBILITY: athlete’s choice- 5 mins STRENGTH: EMOM 15: Min 1: 8 DB rows Min 2: 6 chin ups Min 3: REST EMOM 15: Min 1: 8 dips Min 2: 8 floor… Read more »

040418

WU: 800m run 50 air squats MOB: banded trunk opener- 2 mins 4 rounds: 20s ring support hold 20s handstand hold 30s hollow Partner WOD AMRAP 14 10 DB snatch 10 burpees over DB *partners switch work/rest every minute.*

040318

WU: 3 rds- 30 jumping jacks 5 inchworms 30 min climbers MOB: banded hamstring stretch- 2 mins 3x: – 5 cat cows – 30s plank – 5 reach through’s per side STRENGTH: Deadlift 5×5, build across, all singles. AMRAP 20… Read more »

040218

QOTD: What was the last unhealthy meal you had? ::squat hold:: WU: 3 rds- 10 air squats 8 ring rows 6 halos MOB: shoulder distraction- 2 mins lat smash- 2 mins 3x: 10 snow angels/ 5 blackburns “FRAN” 21 –… Read more »

033018

WU: 4 rounds- 5 pass through’s 5 OHS then Burgener warm up MOB: t spine opener- 2 mins banded hip distraction- 2 mins ankle distraction 2 mins STRENGTH: Snatch 6×3 Build across, all singles TT: 2k row.

032818

WU: 75 plate GTO 1 min groiners 1 min of monster walks STRENGTH: Back squat Find 5rm. 5 rounds: 3 TGU’s 1 min Pallof hold 10 parallette heel touch 10 barbell good morning’s – 60s REST –

032718

WU: 800m run MOB: banded front rack- 2 mins 3x: 4 single leg glute bridge EMOM 8: Min 1-3: 3 sets of complex (bar only). Min 4-8: 2 sets of complex (build up). FITNESS: EMOM 14- with dumbbells… 3-5 hang… Read more »

032618

QOTD: name one thing you think is overrated, while in a static squat hold. WU: 3 rds- 5 KB upside down press 8 strict push ups 8 squats MOB: wrist stretches STRENGTH: Strict press 7×5 @ 75% If you don’t… Read more »