081724
Core Strength EMOM 9 1 - Med Ball Deadbug Hold 1x45s 2 - Side Plank Rotation 1x15 3 - Side Plank Rotation 1x15 Partner WOD [...]
081624
Strength A1 Back Squat 5-3-1-1-1 *Go heavy but keep form awesome. WOD 5 Rounds 2 Wall Walk 10 Jumping Lunges 15 Ring Row *12 minute [...]
081524
Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead [...]
081424
Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ [...]
081324
Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) [...]
081224
Strength A1 Bench Press 5-3-1-1-1 A2 DB Top Down Bent Over Row 4x16 (8/arm) WOD 15 KB Swings (1x70/1x53) 20 Bodyweight Reverse Lunges (10/side) 10 [...]
The Week Ahead (8/12)…
Friends, Hope everyone is enjoying the summer. New handstand progression this week --- back to heavy squats and bench after a week off --- the [...]
081024
Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements [...]
080924
Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike [...]
080824
Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 [...]