Blog Archives

Wednesday 7/31

7/31/2019

MOBILITY

WARMUP
3 Rounds
30 sec push up
30 sec sit up
30 sec Pull up
30 sec rest

WOD
5rds on the 5min
21-Weighted situps (45-25)
15-bar facing Burpees
9-Dead lift (155-105)
6-H. Power clean
3-Push jerk

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
1 rd
1000m ski
150-DU's
50-DB H. C-n-J (50-35)

0 Comments

Tuesday 7/30

7/30/2019

0 Comments

MOBILITY

WARMUP
5 min Amrap
10 jumping sq
5-pull up
10-push press bar
200m run

PARTNER WOD A
14 rounds
15-Thrusters (75-55)
10-DB snatch (5/5) (50-35)
40m DKB OH carry(35-26)
5 ridiculous lunge
10 cal a/b
*cannot pass partner
Partners can switch positions after 7 rds if want.

WOD B
10 Rds
10-SDHP(97-70)
10-goblet squat
10-Russian swing
10 cal Ski
10-Russian swing
10-Goblet sq
10-SDHP
1 min rest

0 Comments

Monday 7/29

7/29/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec A/B
30 sec rig hang
30 sec Air sq
30 sec rest

STRENGTH
15 min to find a
heavy 5 rep Back squat
then
10 min EMOM
5-Back squat

WOD
For time
50 Box jump over
40 C2B
30 wall ball

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
4rds
5 cal A/B with DKB OH hold(35-26)
10 cal A/B with DKB front rack hold
15 cal A/B with DKB Farmers Hold
Rest as need between rds but the
object is to stay on the bike as long as possible

0 Comments

Saturday 7/27

7/27/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice

HERO PARTNER WOD
Marconi
2,382m row
then
20 rds
11-T2B
20-Air sq
16-KB swings (American(53-35) (Russian (70- 53)

0 Comments

Friday 7/26

7/26/2019

0 Comments

MOBILITY

WARMUP
3 rds
30 sec Push ups
30 sec muscle snatch (bar)
30 sec Stiff leg DL
30 sec rest

SKILL/DRILL
Power Snatch

WOD
Amrap 5 min
30 cal Row/ski
21-P. Snatches(115-85)
Max burpee over bar with the time remaining
5 min rest
AMRAP 5 min
30 cal Row/ski
15- Power snatch(135-95)
Max burpee over bar with the time
5 min rest
AMRAP 5 min
30 cal Row/ski
9 Power snatch (155/115)
Max burpee over bar with the time Remaining

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Every 3 min for 8 rds
5- DKB front sq (70-53)
3 Head cutter
7-DKB DL(suitcase)
40-DU's or 10 cal A/B

0 Comments

Thursday 7/25

7/25/2019

0 Comments

MOBILITY

WARMUP
3rds
30 sec Press(bar)
30 sec High pull
30 sec Front sq
30 sec rest

STRENGTH
Push Press
5-5-5

WOD
14 min EMOM
Min 1- 5-Push press (135-95)
10-Pendly Row
Min 2- 5-HSPU+10 air sq

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5rds
500m row
15-Single KB OH sit-up(35-26)
10-Toes-thru rings

0 Comments

Wednesday 7/24

7/24/2019

0 Comments

MOBILITY

WARMUP
3rds
30 sec air sq
30 sec Push up
30 sec Pull up
30 sec rest

STRENGTH
Back Squat
5-5-5-5

WOD
12 min AMRAP
15-wall balls
15-T2B
15-pull ups
200m run

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Finish/Start the rd
15 rds
10 cal A/B
10 cal Echo
5-Burpees
10 cal ski

0 Comments

Tuesday 7/23

7/23/2019

0 Comments

MOBILITY

WARMUP
5 min AMRAP Cindy

HERO WOD A
Lumber Jack 20
20 Dead Lift(275/185)
400m run
20-American Swing (70/53)
400m run
20- OHSQ (115/75)
400m run
20-Burpees
400m run
20-C2B
400m run
20-Box Jump
400m run
20-DB sq cleans (50-35)
400m run

WOD B
4rds
800m run
200m walking lunges

0 Comments

Monday 7/22

7/22/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec Front sq(bar)
30 sec Clean pulls
30 sec Muscle Cleans
30 sec rest

STRENGTH
Sq Clean
1-1-1-1-1

WOD
5rds
20 cal Choice of air power
50-DU's
3rds of Chief(135-95)
*Chief=3 Power cleans+6-push ups+9 air squat

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
10 rds
5-DKB SDHP(35-26)
7-DKB snatch
15 cal ski
* 200m run after rds 2,4,6,8,10

0 Comments

Saturday 7/20

7/20/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
31min AMRAP
31 burpee
31 double unders
31 push ups
31 box jumps
31 goblet squat (70/53)
31 Russian swings
31 sit ups
31 cal row
31 wall balls
31 Thrusters (95/65)

0 Comments

<<Previous

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

Categories

Archives