All Categories

Monday 1/21

1/21/2019

MOBILITY

WARMUP
Coaches Choice

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

OPTIONAL WOD
50 Curtis P (95/65)
Every 2 mins 5 burpees over the bar

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Russian swings
100 DKB
(53/35)
top of each min
5 DKB thrusters

0 Comments

Saturday 1/19

1/19/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
Partner A
50 box jumps (24/20)
50 KB swings(53/35)
50 situps
50 deadlifts (155/115)
50 burpees
Partner B
50 pullups
50 Overhead lunges (45/25)
50 HR push ups
50 wall balls
50 doubleunder
Buy in and cash out
200 meter partner carry
*Only one partner works at a time on
their respective lists

0 Comments

Friday 1/18

1/18/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice

SKILL/DRILL
Clean-n-jerk

WOD
True 30 sec rule
50 Clean-n-Jerk (135/95)
100 Cal A/B
100 pull ups
100 situps
30 secs starts as soon as you begin the movement.
You can rest between as much.
The concept is you chip away each of the movement in 30secs.

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
10 clean-n-jerk(53/35)
15 Toes to rig
250M

0 Comments

Thursday 1/17

1/17/2019

0 Comments

MOBILITY

WARMUP
5 min armrap
CINDY

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

WOD
7 MIN AMRAP
Burpee Box jump overs

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
FOR TIME
100M front rack carry (53/35)
50 goblet squat (70/53)
25 pull ups
50 alt. Floor press
100M front rack carry

0 Comments

Wednesday 1/16

1/16/2019

0 Comments

MOBILITY

WARMUP
3 x through
30 sec push press (bar)
30 sec push up
30 sec rig hang
30 sec rest

STRENGTH
Push Press
2-2-2-2-2

WOD
5 Rounds
(15 min Cap)
Push Press
Rd1 5@ 185/125
Rd2 10@155/105
Rd3 15@ 135/95
Rd4 20@ 95/65
Rd1 25@ 75/55
10 pull ups
10 t2b

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
20 dbk snatch (35/26)
20 dbk situps
20 ski
1 min rest

0 Comments

Tuesday 1/15

1/15/2019

0 Comments

MOBILITY

WARMUP
Coaches Choice
Skill/Demo/Warmup Movements

WOD A
5 Rounds
(30 mins)
1 min Wall ball
1 min DB Snatch(50/35)
1 min A/B
1 min Russian Swings 97/70
1 min SDHP
1 min REST

WOD B
3 x 6 min Rounds
10 cal a/b
20 Russian swings (97/70)
15 russian swings (106/97)
10 russian swings (124/106)
10 barbell deadlift (275/195)

0 Comments

Monday 1/14

1/14/2019

0 Comments

MOBILITY

WARMUP
3 rounds
30 sec hs hold
30 sec squat
30 sec pull up
30 sec rest

OPEN WOD 14.2
*2 heats, 20min CAP
0-3 mins
2 Rounds
10 OHSQ (95/65)
10 C2B
3-6 min
2 rounds
12 OHSQ
12 C2B
6-9 min
2 rounds
14 OHSQ
14 C2B
Etc., following same pattern until you fail to complete both rounds

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
10 DKB rockers (53/35)
10 dkb burpees
20 cal a/b

0 Comments

Saturday 1/12

1/12/2019

0 Comments

MOBILITY

WARMUP

WOD

0 Comments

Friday 1/11

1/11/2019

0 Comments

MOBILITY

WARMUP
3rds
30 sec row
30 sec Push ups
30 sec HS hold
30 sec rest

SKILL/DRILL/STRENGTH
Power Snatch
1-1-1-1-1

WOD
16 min emom
Min1) 5 power snatch(135/95)+5 burpee over bar
Min 2) 12 evil wheels
min 3) 5 SDHP+5 Push press+5 power clean
Min 4)Rest

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
3 x 7 min rounds
3 min rest
Stay on Bell
5 single bell dead lift (left) (53/35)
5 kb swings
5 kb cleans
5 kb front squats swing rest of the min
then switch to right
(after that you switch back & forth left & right for swings for total of 6 mins)
at min 7 you do
max head cutters

0 Comments

Thursday 1/10

1/10/2019

0 Comments

-MOBILITY

WARMUP
3rds
30 sec squat
30 sec sit ups
30 sec stiff leg DL
30 sec rest

DROM/STRENGTH
Dead lift
3-3-3

WOD
15 min Amrap
10 db hang clean-n-jerk (50/35)
12-T2B
20 cal ski/row or 18 cal bike

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 rounds
10 raised dkb suit case DL (70/53)
20 air squats
15 cal row
*raised 45 plates

0 Comments

<<Previous

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

Categories

Archives