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    Skill Development:   Recap Technique: ·      Rowing ·      Ski-Erg ·      Shoulder Mobility     WOD   “Fun Friday”   40 minutes to accumulate Max Calories   Your choice of movements: ·  Rower/Bike/Erg ·  1 mile run = 100 calories ·  800m run = 50 calories ·  400m run = 25 calories ·  1…

    Skill Development: Barbell Complex: ·     2 Squat Snatch ·     2 Overhead Squats   10 Rounds @ 90 Seconds   ·     Add weight each round   Focus: Strong pulls/overhead position   WOD 6 Rounds For Time: 6 Minute CAP   ·     3 Squat Snatches (RX 50/35 Kg) ·     6 Toes-to-Bar OR Knee-Raises   Rest…

    Strength Development: Bench Press   5 sets @ 2 minutes   5 Bench Press/set Add weight each set Stimulus: ·     Braced core ·     Strong drive through shoulders   WOD   5 Round EMOM:   ·   1st: Bench Press (Aim 15) ·   2nd: Devil’s Press (Aim 5 min) ·   3rd: 10/8 Calories Min. ·  …

    Strength Development: Push Press   5 sets @ 2 minutes   5 Push Press/Set   Stimulus: ·     Strong drive off shoulders ·     Lock glutes/legs ·     Strong push through   WOD   3 X 5 Min AMRAP’s   0:00 – 5:00   ·    200 m run, into AMRAP: ·    8 Clean & Jerk (RX…

    Strength Development: Ring Rows/Plank   10 Minute EMOM   ·  1st Min: Ring Rows ·  2nd Min: Plank   Stimulus: · Braced core/ engaged lats. · Strong Shoulders   WOD   8 Rounds For Time: 22 minute CAP   ·   5 Push-ups ·   10 Pull-ups ·   15 Wall-balls (RX 9/6 kg) ·   30…

Open Gym 7 and 4

  Hero Wod   “Lumberjack 20”   For Time:   20 Deadlift (RX 125/84 Kg) 400 meter run 20 Kettlebell Swings (RX 32/24Kg) 400 meter run 20 Overhead Squats (RX 52/35 Kg) 400 meter run 20 Burpees 400 meter run 20 C-2-Bar Pull-ups 400 meter run 20 Box Jumps (RX 24”/20”) 400 meter run 20…

    Strength Development: Back Squats   5 sets @ 2 minutes   5 Back Squats/set Add weight each set Stimulus: ·     Braced core ·     Strong drive out of the bottom of squat   WOD   10 Rounds For Time: 21 Minute CAP   ·     5 Clean & Jerks (RX 60/40 Kg) ·     30 Double-unders…

    Skill Development: Rope Climbs   10 minutes   Technique development Stimulus: ·  Feet locking position ·  Strong pull with hands Good descending technique     WOD   12 Rounds For Time: 25 Minute CAP   ·     1 Rope Climb ·     5 Handstand Push-ups ·     100 Meter Run   Stimulus: ·    Consistent Sets ·   …

    Skill Development: Barbell Complex: ·     2 Squat Cleans ·     2 Front Squats   10 Rounds @ 90 Seconds   ·     Add weight each round   Focus: ·     Strong pulls/rack position   WOD   10 Rounds For Time: 15 Minute CAP   ·   5-8 Thrusters (RX 30/20 Kg) ·   5-8 Pull-ups OR 2-3 Bar…