TUESDAY

    Strength Development: Deficit Deadlifts   5 sets @ 2 minutes   3 Deficit Deadlifts/Set   Stimulus: ·     Add weight each set ·     Braced core ·     Drive through legs ·     Add deficit from last time   WOD   22 Minute CAP   10-9-8-7-6-5-4-3-2-1   ·    Dumbbell Alternating Snatches ·    8 Sit-ups OR 5 GHD’s…

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MONDAY

  MONDAY Movement Development:   10 minutes   ·   Shoulder activation ·   Hip activation ·   Kettle-bell Swings ·   Knees-to-Elbows   Partner WOD   30 Rounds For Time: You go – I go Round Each   38 minute CAP   ·   6 Calories ·   6 Kettle-bell Swings (RX 32/24 Kg) ·   6 Knees-to-Elbows   Stimulus: ·  …

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SATURDAY

  Hero Wods   “Matthew Thomas”   21 – 15 – 9   Squat Snatches (RX 42½/32½ Kg) Push-ups   Rest 2 minutes, into:   “Sham” 7 Rounds For Time:   11 Deadlifts (Body weight) 100 Meter Sprint   Matthew Thomas REME (22) British Hero WOD KIA 25/09/2010 Afghanistan   US Air Force Staff Sgt.…

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FRIDAY

    Strength Development: Pistols   10 Minute EMOM   3 Pistols each leg/min   Stimulus: ·  Balance ·  Depth in pistol   WOD   21 Minute CAP   6 Rounds For Time:   ·    8 Toes-to-Rings  OR 3 Ring Muscle-ups ·    8 Power Cleans (RX 60/40 Kg) ·    Box Jump-overs (RX 24”/20”) ·    30…

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THURSDAY

    Strength Development: Front Squats   5 sets @ 2 minutes   4 Front Squats/Set Stimulus: ·  Braced Core ·  Depth in squat ·  Strong front racked position   WOD   Inspired by “Becky” A WOD for PTSD awareness   For Time: 20 Minute CAP   ·    400 Meter Row/Erg ·    15 Squat Snatches…

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WEDNESDAY

    Skill Development:     Build up to working weights for: ·    Deadlifts ·    Thrusters   Warm up ·    Pull-ups   WOD   For Time: 35 Minute CAP   ·   30 Deadlifts (RX 50/35 Kg) ·   30 Bar-over Burpees ·   400 Meter Run ·   20 Deadlifts ·   20 Bar-over Burpees ·   400 Meter Run…

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TUESDAY

    Strength Development: Handstand Walking 10 minutes   ·   Box progression ·   Wall progression ·   Assisted Practice   Stimulus: ·  Engaged core ·  Push through shoulders   WOD   6 Rounds For Time: 18 Minute CAP OR Complete as 18 Min AMRAP   ·   3 Wall-walks ·   15/10 Calories ·   20 Mountain Climbers ·  …

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MONDAY

    Strength Development: KB/DB Single Arm Push Press   6 Minute EMOM   ·  1st Min: 5 Left Arm ·  2nd Min: 5 Right Arm   Stimulus: · Braced core/ Engaged lats · Strong Shoulders   WOD For Time with a Partner: 25 minute CAP “Yvonne” Yvonne Zavala (41) Struck & killed assisting a…

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