Blog Archives

Thursday 4/18

4/18/2019

MOBILITY

WARMUP
Coaches Choice
then
Birthday Burpees - Coach Tracy (48)

WOD
30second rule
FOR TIME
35min CAP
100 pullups
100 box jumps
200 double unders
100 kb sdhp (70/53)
*every 3 min run 200m

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5rds
20 DKB DL (70-53)
40mKB farmers carry
20 goblet squats
40mgoblet rack carry
10 cal echo

0 Comments

Wednesday 4/17

4/17/2019

0 Comments

MOBILITY

WARMUP
5min AMRAP CINDY

STRENGTH
5x's Through Complex:
Power clean + hang squat clean to squat clean

WOD
15 min CAP
21 lateral burpees
21 power cleans (155/105)
15 lateral burpees
15 hang squat clean
9 lateral burpees
9 squat cleans

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
3 Rounds
400m run
15 dkb cnj
10 pullups

0 Comments

Tuesday 4/16

4/16/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec thruster (bar)
30 sec sit up
30 sec push up
30 sec rest

WOD A
2 rounds
40 wall balls
20 dead lift
(185/135)
4 rounds
10 ring dips
10 t2b
5 rounds
10 cal assault
20 Russian swings (70/53)
*every 2 mins - 7 pull ups

WOD B
6 rounds
10 single dbk dl (53/35) (l)
10 dkb burpee
10 single dbk dl (r)
200m run
rest 2 min
*only score is time on the 200m's best time plus worse time combined

0 Comments

Monday 4/15

4/15/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec air squat
30 sec push up
30 sec jump rope
30 sec rest

DROM
Backsquat

STRENGTH WOD
Back Squat Grid
10 x 60%
8 x 70%
6 x 75%
4 x 80%
2 x 85%
4 x 80%
6 x 75%
8 x 70 %
6+ x 75%

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 rounds
20 kb high pulls (53/35)
20 goblet squat
10 cal echo
20 single bell thruster (goblet grip)
2 min rest

0 Comments

Saturday 4/13

4/13/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice
WOD SETUP & DEMO

PARTNER WOD
10 rounds
10 burpee head cutter (70/53)
20 t2b
30 jumping squats
40 w. sit ups
*2 mile relay run, 1 partner works while 1 partner runs
(run either 400M or 200M) run can be done anytime during the
10 rounds once run is done one works one rest

0 Comments

Friday 4/12

4/12/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec stiff leg dead lift (bar)
30 sec bent row
30 sec jump rope
30 sec rest

STRENGTH
Deadlift
4-4-4-4-4

WOD
For Time
15 min CAP
200m run
21 dead lift (245/185)
200m run
18 pullups
200m run
15 dead lift
200m run
12 C2B
200m run
9 dead lift
200m run
6 BMU

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
15 snatch (53/35 R)
15 situp
15 snatch (l)
15 k2e
15 cal echo

0 Comments

Thursday 4/11

4/11/2019

0 Comments

MOBILITY

WARMUP
3x's
30 sec ski
30 sec mt. Climber
30 sec plank
30 sec rest

WOD
34 min work for 1 min at each station:
Station 1: Row
Station 2: DU
Station 3: ring push ups
Station 4 wall ball
Station 5: GHD or w situp
Station 6: KB SDHP
1 min Rest

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5rds
20 DKB DL (70- 53) suit case
20 m front rack carry
20 cal echo bike

0 Comments

Wednesday 4/10

4/10/2019

0 Comments

MOBILITY

WARMUP
6 min of burgener warmup

SKILL/DRILL
Hang clean and STO

STRENGTH WOD
6 x through complex
hang power clean + power clean + Push press
hang power clean + power clean + Push jerk
hang power clean + power clean + split jerk

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
100 DKB clean and STO for time (53/35)
*every 2 min – 15 Russian swings (97/70)

0 Comments

Tuesday 4/9

4/9/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice

WOD A
30 min running clock
10 min EMOM
5 strict pull ups
then
20 min amrap
21 db snatch (50/35)
14 box jump overs
7 pull ups
200m run

WOD B
20 MIN AMRAP
60 single kb farmers walk (97/70) (alt every 10 m)
12 burpee pull ups
24 cal ski

0 Comments

Monday 4/8

4/8/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec front squatbar
30 sec push press
30 sec hang from rig
30 sec rest

STRENGTH
Front Squat
3-3-3-3

WOD
18 min Cap
21-15-9
Row cal
Front squat (95/65)
15-12-9
T2B
hang squat clean
12-9-6
bar facing burpee
thruster

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Single Bell (53/35)
5 TGU
10 head cutter
20 snatch (alt)
30 push press (15/15)
40 hand to hand
Russian swing
50 SDHP

0 Comments

<<Previous

Forward>>

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

Categories

Archives