Posts Categorized: WOD

Wednesday:  September 25, 2019

Warm-Up (0:00 – 15:00) Mobility:  2:00 Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull the more »

Tuesday:  September 24, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash 1:30/side Then 2 RDS 10 Push Ups 10 Kip Swings 10 Cal Row Strength/Skill(15:00 – 30:00) Grip Strength Perform 3 Rounds of: 1 Lap Farmers Carry (KB or DB – Heavy but unbroken) Accumulate 30 – 60 seconds Pull Up Bar Dead Hang WOD(35:00 – 59:00): Fitness Alternating Every more »

Monday:  September 23, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Overhead Stretch w/ External Rotation Bias, 1:30 per side. On a 7 Minute Clock 2 Rounds of 12 Empty Bar Strict Press 12 Jumping Air Squats (no bar RD1, empty bar RD2) Max effort Hand Stand Walk, Hand Stand Hold, or Push Up Hold in remaining time. Strength/Skill(15:00 – 35:00) more »

Friday:  September 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch Stretch 1:30/side Then 2 Rounds: 45 at each station :15 transition Alternating DB Snatch Single DB Thruster Single DB Front Rack lunges Strength/Skill(15:00 – 35:00) KB Front Rack Lunges (two KBs in a proper front rack):  6×5 (per leg) AHAP with perfect form (no knee crashing) Team up if needed. more »

Thursday:  September 19, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded shoulder distraction, 2:00/side 2RDS 10 Dive bomber pushups 10 Inch worms 10 Spider mans Strength/Skill(15:00 – 35:00) Front Squat:  5×3 increasing WOD(40:00 – 60:00) Fitness AMRAP 20 Minutes 15 Burpees 30 Air Squats 45/32 Calories on a Machine 2 Laps Run Performance AMRAP 20 Minutes 15 Burpees 30 KB Goblet more »

Wednesday:  September 18, 2019

Warm-Up(0:00 – 15:00) Mobility:  Double LAX Ball/Foam Roller T-Spine Smash, 2:00 total Move Steadily Through 10 PVC Pass Throughs 20 PVC OH Duck Walk Steps 10 PVC Pass Throughs 20 PVC Pause OH Squats 10 PVC Pass Throughs Strength/Skill(15:00 – 35:00) Every :90 for 9 Minutes 3 Power Snatches (AHAP – quick drop and reset more »

Tuesday:  September 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash 2:00/side Then Move Steadily Through 10 Leg Swings Per Leg, Per Direction* 25m Butt Kicks 25m High Knees 25 Air Squats Run 400m (3 laps) Athletes swing each leg front to back for 10 and then side to side for 10 for a grand total of 40 leg swings. more »

Monday:  September 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Barbell Front Rack Mob 2:00, or Lat Smash, 1:30/side 2 Rounds 20 PVC Front Rack Duck Walk Steps 10 Strict Pull Ups (use a band if needed) Run 2 laps Strength/Skill(15:00 – 35:00) Squat clean:  5×3 at 70-80% of your 1RM clean (do not need to be TnG, drop and quick more »

Friday:  September 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon Pose, 1:30/side 3 Steady Rounds 10 Step-through lunges 12 KB Swings 14 Duck Walk Steps Strength/Skill(15:00 – 30:00) Deadlift:  3 x 4 (increasing weight each set) WOD(35:00 – 50:00):  Strict 15:00 Time Cap Fitness For Time 5 Rounds of 30 Air Squats 15 KB Swings Performance For Time 5 more »

Thursday:  September 12, 2019

Warm-Up(0:00 – 15:00) Mobility:  2:00 T-Spine Smash on foam roller or double LAX ball On a 7 Minute Clock 3 Rounds 12 S-Arm DB Push Press 12 S-Arm S-Leg RDLs In the remaining time, Max distance HS Walk (if you don’t quite have handstand walks, do handstand holds or wall climbs – anything to practice more »

Wednesday:  September 11, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Front Rack Mobilization, 2:00/side https://www.youtube.com/watch?v=6PdPxQk8LrY Run 3 laps then…(if it’s raining feel free to row a casual 500m) Warm up the power clean + front squat + push jerk movements (start with an empty barbell and slowly add weight) Strength/Skill(15:00 – 25:00) EMOM 6 3 Power Cleans + 2 Front more »

Tuesday:  September 10, 2019

Warm-Up(0:00 – 15:00) Mobility:  12 Lunge and twists per leg: athletes get into a lunge position with their front foot flat and back leg straight with both hands inside the front foot. They then rotate one arm up toward the sky, bring the hand back down, then do the same on the other side. That’s more »

Monday:  September 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External Shoulder Rotation, 10 reps per arm: athletes attached a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep. 12-9-6 Kip Swings Perfect Push Ups more »

Friday:  September 6, 2019

Warm-Up(0:00 – 15:00) Mobility:  3×8 Scap Pull Ups with a :10 Dead hang between sets 3 Steady Rounds 10 Wallballs 10 Light RDLs (95/65 or less) 5 Kip Swings + 10 Ring Rows Then, :30 HARD on the AAB (all-out effort) Strength(15:00 – 30:00) Power Clean 5×3 at moderate weight (warm up the movement for more »

Thursday:  September 5, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon or Dragon (athlete’s choice), 1:30/side 20 Glute bridges Then, 2 Steady Rounds 10 Pause Goblet Squats 12 Perfect Push Ups Strength(15:00 – 40:00) Back Squat:  6×2 (increase to a 2-rep heavy for the day) WOD(45:00 – 52:00) Fitness AMRAP 7 Minutes 250m Row 25 push ups Performance AMRAP 7 more »

Wednesday:  September 4, 2019

Warm-Up(0:00 – 15:00) Mobility:  Barbell Lat Smash, 1:30 per side Move Steadily Through: 2:00 Squat Hold 12 Empty Bar Pause OH Squats (3-5 seconds in the bottom position) 15 Box Jumps (Step down) 12 Empty Bar Pause OH Squats 1:00 Machine, Increasing Intensity Strength(15:00 – 30:00) 3 Laps KB hold: Lap 1:  Hold in the more »

Tuesday:  September 3, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch stretch (1:00/side) 2 Steady Rounds 15 KB Swing 15 Dead Bugs 16 Jumping Lunges :20 HS Hold (modify to pushup hold if needed) Strength(15:00 – 30:00) Bench Press:  5×3 (feel free to increase weight across the five sets) WOD(35:00 – 51:00):  Strict 16:00 Time Cap Fitness For Time 800m Run more »

Monday:  September 2, 2019

Warm-Up(0:00 – 10:00) Mobility:  Athlete’s choice:  Spend 2-4 minutes either foam rolling glutes/hams/quads or spend some time using bands to loosen up shoulders/scapular regions Then 3 Steady Rounds 6 Wall Balls 6 Burpees Strength(10:00 – 25:00) Thrusters:  Warm up the barbell for the WOD.  If you’re feeling like going heavy today, feel free to attempt more »

Friday:  August 30, 2019

Warm-Up(0:00 – 15:00) Mobility:  1:00 Dead Hang from pull up bar 3 Steady Rounds Run 2 laps 6 Strict Pull Ups (use a band here if needed) 6 Burpees Strength(15:00 – 30:00) Power Snatch 4×3 at moderate weight (warm up the movement for the workout) WOD(35:00 – 60:00):  Strict 25:00 Time Cap Fitness For Time: more »

Thursday:  August 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Hip Extension Stretch, 1:00/side 3 Steady Rounds 12 In Place Lunge Steps 10 Kip Swings/Hanging Knee Raise/Toes to Bar* 8 Empty Bar Pause OH Squats (5 second pause in the bottom) (PVC works here too) *Round 1 is kip swings, Round 2 is hanging knee raises, Round 3 is T2B. more »