Blog Archives

Thursday 5/31

5/31/2018

MOBILITY

WARM UP/DROM
3rds
30 sec stiff leg DL(bar)
30 sec lunges
30 sec row
30 sec rest

STRENGTH
Deadlift
2-2-2

WOD
(10min cap)
21-15-9
Dead lift(225- 155)
H. R.push ups
A/B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
10-head cutters(53-35)
10-1 arm snatch(5/5)
200m run

0 Comments

MOBILITY

WARM UP/DROM
warm up and demo movements

SABINO's PARTNER WOD
(40min cap)
3rds
50-walking lunges
40-Pull ups
100-Box jumps (20" for everyone)
40- DU's
50-Ring dips
40-K2E
60-Russian swings(70-53)
60-Sit ups
40-H.power cleans
50-Slam ball(30- 20)
60-Wall ball
400m partner run.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
10 Rds
50m farmers walk(70-53)
12-single bell push press(6/6)
10 cal ski

0 Comments

Tuesday 5/29

5/29/2018

0 Comments

MOBILITY

WARM UP/DROM
5 min amrap
10 air sq
7-Sq.clean(Bar)
30-DU's
DROM - Front Squat

WOD A
9min Ladder
DB H. squat clean(50-35)
burpee over Dbs
2,4,6,8.......

WOD B
100-DKB front sq(53-35)
Every time you break 10 burpees

0 Comments

Monday 5/28

5/28/2018

0 Comments

Happy Memorial Day!

MOBILITY

WARM UP/DROM
warm up and demo movements
WOD
COLLIN
6rds
400m sandbag carry (50-25)
12-Push press(115-85)
12-box jump
12-SDHP
*Sub sandbag with DKB(35-26)

0 Comments

Saturday 5/26

5/26/2018

0 Comments

HAPPY MEMORIAL DAY WEEKEND!

WOD
MURPH
1 mile run
100-pull up
200-push up
300-air squats
1 mile run

0 Comments

Friday 5/25

5/25/2018

0 Comments

MOBILITY

WARM UP/DROM
5 min amrap
10-wall ball
10-Push up
200m run

STRENGTH
Push Jerk (No split)
1-1-1-1

WOD
15min emom
Min 1: 30 push press(75-55)
Min 2: 10 cal A/B sprint
Min 3: 15- weighted sit ups(45-25)
Min 4: 30 DU's
Min 5: 15/12 cal row

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
1 min dead hang from rig
15-Unbroken Russian swings(97-70)
200m Sled drag (140-95)
200m run
15-HR Push ups
*Sled drag is 100m forward/100m backward Sub sled with 200m Sandbag front rack carry

0 Comments

Thursday 5/24

5/24/2018

0 Comments

MOBILITY

WARM UP/DROM
3 X's
30-sec Jump rope
30 sec Push press
30 sec sit ups
30 sec rest

SKILL/DRILL
Clean-n-Jerk

WOD
35 min running clock
200m run
15 sec rest
400m run
30 sec rest
800m 1 min rest
Right into
20-C-n-J(135- 95)
right into
40 T2B
right into
1 mile run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
7rds
DKB squat clean ladder
8@53-35
6@60-44
4@70-53
Then
12 cal A/B
*every 3 min 10 GHD sit up

0 Comments

Wednesday 5/23

5/23/2018

0 Comments

MOBILITY

WARM UP/DROM
3 X's
30 sec HS hold
30 sec Push ups
30 sec Muscle snatch
30 sec rest

SKILL/DRILL
Snatch

WOD
5rds
20 cal ski/row or 15 cal A/B
10-burpee pull up
5-H.squat snatch (95-65)
10-P.Snatch
*every 3 min 5 C2B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
25 min Running clock
3rds
400m run
10-Burpees
14-Single KB snatch(7/7)(53- 35)
then
3rds
40 cal row
10-DKB burpees(53-35)
14-DKB SDHP

0 Comments

Tuesday 5/22

5/22/2018

0 Comments

MOBILITY

WARM UP/DROM

WOD A
25 Min Running clock:
21-Unbroken wall balls
18-Unbroken Russian swings(97- 70)
15-T2B
rest 1 min
Then
1 Dead lift (375-265)
*Rest all you need before attempting another unbroken rd.
score would be how many unbroken rds.(3 to 5 rds is acceptable)
If break on movements 800m run

WOD B
10 rds
15 cal ski
10-push ups
15-Air squat
*every 2 min 5 C2B

0 Comments

Monday 5/21

5/21/2018

0 Comments

MOBILITY

WARM UP/DROM
3 X's
30 sec row
30 sec air sq
30 sec Jump rope
30 sec rest
DROM - Front Squat

STRENGTH
Front Squat
3-3-3-3

WOD
3rds
(10 min cap)
6-front squats 11-Pull ups

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
10 rds
30 sec max Jumping squat
30 sec max Russian swing
1 min rest
*There is no score for the wod just hard work and explosive movement.

0 Comments

<<Previous

Thursday 5/31

eXpress WOD

Wednesday 5/30

eXpress WOD

Tuesday 5/29

Monday 5/28

Saturday 5/26

Friday 5/25

eXpress WOD

Thursday 5/24

eXpress WOD

Wednesday 5/23

eXpress WOD

Tuesday 5/22

Monday 5/21

eXpress WOD

Categories

Archives