Uncategorized

    Strength Development: Ring Rows/Goblet Squats   10 Minute EMOM   ·  1st Min: Ring Rows OR Ring Pull-ups ·  2nd Min: Pausing Goblet Squats Stimulus: ·  Braced core/ Engaged lats   WOD   21 Minute E3MOM (7 rounds) Complete in 3 minutes   ·     100 Meter Run ·     6 Toes-to-Rings OR 3 Ring…

    Strength Development: Bench Press   5 sets @ 2 minutes   4 Bench Press/Set Stimulus: ·     Add weight each set ·     Braced core ·     Strong drive through shoulders   WOD   20 Minute EMOM (50s work/10s transition)   4 Rounds   ·   Rope Climbs ·   Calories ·   Dumb-bell Snatches ·   Spotter – Rest…

    Strength Development: Overhead Squats   5 sets @ 2 minutes   4 OH Squats/Set Stimulus: ·     Add weight each set ·     Braced core ·     Strong lockout ·     Push through shoulders   WOD   4 Rounds For Time: 20 Minute CAP   ·    50 Double-unders ·    15 OH Squats ·    10 Pull-ups (OR Chest-to-Bars)…

    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 20 Minute AMRAP   Obstacle Course   ·   200 Meter Run ·   3 Times over the Wall…

Open Gym

  Hero Wods   “DG”   AMRAP in 10 Minutes   8 Toes-to-Bar 8 Dumb-bell Thrusters (RX 2 @ 15/10 Kg) 12 DB Walking Lunges   Straight into:   “Erin”   5 Rounds For Time:   15 DB Split Cleans (RX 2 @ 15/10 Kg) 21 Pull-ups   Canadian Army Master Cpl. Erin Doyle (32)…

    Strength Development: Handstand Walking 10 minutes   ·   Box progression ·   Wall progression ·   Assisted Practice   Stimulus: ·  Engaged core ·  Push through shoulders   WOD   6 Rounds For Time 20 Minute CAP     ·     8 GHD’s OR 15 Sit-ups ·     5 Meter Handstand Walk OR 7 HSPU’s Or 10…

    Skill Development: Warm-Up Movements   10 Minutes   ·  Good Mornings (weighted) ·  Build back squat to working weight   Hero WOD   “Manion”   1st Lt. Thomas Manion 1st Recon Batt., 1st Marine Div. KIA 29/04/2007 Anbar Province Iraq   7 Rounds For Time: 35 Minute CAP   ·     400 Meter Run…

    Skill Development: Warm-Up Movements   10 Minutes   ·     Turkish Get-Ups ·     Deadlifts ·     Snatches ·     Box Jumps   Hero WOD   “Dallas 5”   5 Police Officers Killed 07/07/2016 Dallas USA   5 Minutes of: ·   Burpees   5 Minutes of: ·   7 Deadlifts (RX 70/47½ Kg) ·   7 Box Jumps (RX…

    Skill Development: Bar Muscle-Up Transitions   10 Minutes   ·     Hollows/arches ·     Pull-backs ·     Box Muscle-ups ·     Banded Muscle-ups ·     Practice   WOD   10 Rounds For Time:   ·    6 Pull-ups OR 3 Bar Muscle-ups ·    6 Front Squats (RX 70/50 Kg) ·    12/10 Calories   Stimulus:   ·  Strong Core · …