Uncategorized

    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 · …

    Grace Deconstructed   30 Clean & Jerks   1 C&J/10 Seconds (clock) 5 minutes Stimulus: ·  Pick a weight to maintain across the entire 30 snatches ·  Good technique   WOD 15 Minute AMRAP   Choose One:   ·   50 Double-Unders ·   5 Bar Muscle-Ups or 8 Chest-to-Bars ·   1 Heavy Clean &…

Open Gym

  Hero Wod   “Mark & Dennis”   Pt. 1st Class Mark Schouwink 1st Lt. Dennis van Uhm   45th Armoured Infantry Netherlands Royal Army KIA 18/04/2008   8 Rounds For Time: With a Partner   4 Box Jumps (RX 34”/28”) switching each rep. 18 Deadlift (RX 111/77 Kg) /Hang hold – switch as necessary…

    Strength Development: Shoot throughs/Plank with plates   10 Minute EMOM   ·  1st Min: plank with plate ·  2nd Min: Shoot Throughs Stimulus: ·  Braced core ·  Engaged lats   Partner WOD   20 Minute AMRAP   Partner A:   ·     100 Meter 2@ Dumb-bell Farmers Carry   Partner B:   ·     9…

    Isabel Deconstructed   30 Snatches   1 Snatch/10 Seconds (clock) 5 minutes Stimulus: ·  Pick a weight to maintain across the entire 30 snatches ·  Good technique     WOD   15 Minute AMRAP   ·     10 Chest-to-Bar Pull-ups ·     8 Cleans (RX 60/40 Kg) ·     6 Box Jumps (RX 24”/20”) ·     4…

    Strength Development: Back Squats   5 sets @ 2 minutes   8 Back Squats/Set Stimulus: ·     Add weight each set ·     Braced core ·     Drive through legs ·     Build from previous time   WOD   Tabata Wednesday   Short Tabata 20 sec Work/10 Sec Rest 8 Rounds (8 Minutes)   ·   Push-ups ·  …

    Strength Development: Strict Press   5 sets @ 2 minutes   4 Strict Press/Set Stimulus: ·     Add weight each set ·     Braced core ·     Drive off shoulders ·     Push-through   WOD   8 Rounds For Time:   ·    4 Kettle-bell Complexes ·    10/8 Calories   Kettle-bell Complex:   ·  Goblet Squat ·  Right…

    Strength Development: Deficit Deadlifts   5 sets @ 2 minutes   3 Deficit Deadlifts/Set   Stimulus: ·     Add weight each set ·     Braced core ·     Drive through legs   WOD 21 Minute CAP   27 – 21 – 15 – 9 ·   Deadlifts (RX 40/30 Kg) ·   Toes-to-Bar   Then into:   9…