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Wednesday, 17 May 2017 00:00

05.17.17

Strength

Back Squat

2x5 + 5 lbs from 5/10

SUPERSET WITH

3xME Strict Chin Ups

WOD

For Time:

30 Squat Cleans 135/95

After Party

Push Ups

Original # x 2.5 

Break into even sets

Wednesday, 10 May 2017 00:00

05.10.17

Strength

Back Squat 

2x5 + 5 lbs from 5/3

SUPERSET WITH 

3xME 

Strict Chin Ups

 

WOD

For Time:

3 Rounds

5 Deadlift 275/185

3 Burpee Box Jump 24/20

2 Rounds

10 Deadlift 225/155

7 Burpee Box Jump

1 Round

15 Deadlift 185/135

10 Burpee Box Jump

 

After Party

3 x ME Front Rack Hold

AND

Push Ups - Original # for time

Wednesday, 12 October 2016 00:00

10.12.16

WOD

AMRAP 12

3 Deadlift 225/155

30 Double Unders

6 Deadlift

60 Double Unders

9 Deadlift

90 Double Unders

...

Accessory Work

EMOM 10 

Odd: Strict Chin Ups

Even: Pallof Press

*Rep count = Athlete's Choice

Wednesday, 20 July 2016 00:00

07.20.16

WOD

Every 3 Minutes x 5

200 m Run

8 Burpees

8 Deadlifts 225/155

*Score = slowest time. Note fastest time.

**RX+ 275/185

Gymnastics

Accumulate 30 Strict Chin Ups

*can be weighted

Wednesday, 08 June 2016 00:00

06.08.16

Mobility

Partner PNF Shoulder Stretch

Gymnastics

Accumulate 30 Strict Chin Ups

*Try to keep sets consistent. Note if you do them weighted.

 

WOD

For Time:

500 m Row

21 Wall Balls 20/14

21 Kettlebell Swing 53/35

500 m Row

15 Wall Balls

15 KBS

500 m Row

9 Wall Balls

9 KBS

After Party

EMOM 5

20 Sit Ups

Mobility

Couch Stretch

20 Pass Throughs

15 Push Aways

Friday, 28 August 2015 00:00

Chin Up Buttercup

Strength: Deadlift

Work up to ONE heavy set of 3 Deadlifts

Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3. 

 

WOD:

AMRAP in 12:

5 CHIN Ups (Supinated grip. Keep these as strict as possible)

7 Push Press (115,75)

10 Front Rack Reverse Lunges (1 step back= 1 rep)

 

QOD: The same boiling water that softens the potato hardens the egg. It's about what you're made of, not the circumstances.

Thursday, 08 January 2015 00:00

Cannonball

Skill: 3 sets NFT:

2-4-6

Chin-ups

Ring Dips

 

WOD:

Teams of 2:

5,000m Row For time!

(One partner can only row while the other is in the bottom of a squat)

20 min cap

 

QOD: Perseverance is not a long race; it is many short races one after the other. -Walter Elliot

Tuesday, 04 November 2014 00:00

Give Me Liberty, Or Give Me Death... By....

Skill: Gymnastics strength work

Complete 3 rounds NOT for time:

15 CHEST TO DECK pushups (focus on strict, tight movement. Staying hollow. Chest hits the floor EVERYTIME)

10 STRICT Chin Ups (Use a light band if needed. FULL Range of Motion. NO KIP)

5 HIGH Box Jumps (focus on exploding. Soft landings. Commit to each rep. NO POGO)

(This is NOT FOR TIME. This is intended to focus on building strength, technique, and form in all aspects of gymnastics. Do not rush through this. Move with a purpose.)

WOD:

Death By Burpee Box Jumps (24, 20)

 

QOD:

The mind is everything. What you think you become.  –Buddha

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