Blog Posts

Monday 8/6

8/6/2018

MOBILITY

WARM UP
3 X's
30 sec HS HOLD
30 sec Push ups
30 sec DU's
30 sec rest
DROMOHSQ

STRENGTH
OHSQ
3-3-3-3

WOD
21-15-9
OHS (85/115)
Bar Facing Burpees

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5 rds
9-KB snatch(35-26)(L)
7-KB OHSQ
11-Thrusters
Repeat on Right side
then
400m run after each rd

0 Comments

Saturday 8/4

8/4/2018

0 Comments

MOBILITY

WARM UP
4 min amrap
15 Jumping jacks
10-Pull up
20 -DU's

HERO WOD
GLEN
30-C-n-J(135-95)
1 mile run
10-Rope climbs
1 mile run
100-Burpees
*40min CAP

0 Comments

MOBILITY

WARM UP
6min amrap
10-Lunge
10-Stiff leg DL
200m run

STRENGTH
15 min to find:
a heavy 5 rep DL

WOD
5 X 4 min rd
30m DB front rack walking Lunge (50-35)
15- DL(205/145)
15/10 cal A/B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
For time
100-DKB buprees(53- 35)
Every 2 min
(7) DKB squat cleans(53-35)

0 Comments

Thursday 8/2

8/2/2018

0 Comments

MOBILITY

WARM UP
30 sec HS hold
30 sec Snatch grip
Stiff leg DL
30 sec DU's
30 sec rest

STRENGTH
7 X's thru
1-High hang power Snatch
1 low hang power Snatch

WOD
4rds
(15 min cap)
12-Power snatch(95-65)
400m Run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
Running Clock
15-12-9
SDHP (97-70)
C2B
then
3rds
250m farmers carry(70-53)
20 cal Ski
then
Max rep Push press(35-26)
1 attempt until fail
Score Time and reps

0 Comments

Wednesday 8/1

8/1/2018

0 Comments

MOBILITY

WARM UP
3 X's
30 sec wall ball
30 sec RIG hang
30 sec Air squat
30 sec rest

STRENGTH WOD
Find 1 rep max front squat

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
21-15-9
DKB Snatch (35- 26)
DKB Thruster
25 Russian swings (124/97)
between rds
(75 total reps)

0 Comments

Tuesday 7/31

7/31/2018

0 Comments

MOBILITY

WARM UP
5 min amrap Cindy

WOD A
Christmas in July
12 days of Xmas
1-MU
2-wall walks
3-T2B
4-DL(135-95)
5-Burpees
6-Russian
swings(70-53)
7-Pull ups
8-Box jump overs
9-Sit up
10-wall balls
11-HSPU
12-Clean-n-Jerk

WOD B
Partner row
500m,400m,300m,
200m,100m
1 partner works
1 partner hold DKB front rack(53-35)
If hold breaks partner 1 must stop rowing

0 Comments

Monday 7/30

7/30/2018

0 Comments

MOBILITY

WARM UP
General warm up and mobility

PARTNER WOD
8 X2 min rds
20/18 cal Ski
DKB front rack hold
Then
8 X2 min rds
20/18 Cal A/B
DKB farmers hold(70-53)
Then
8 X2min rds
20/18 cal row
DKB Floor Press hold(26-16)
one holds one works, both rest when work is done, then switch

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
15-DKB push press(53-35)
12-GHD sit up
9-DKB SDHP
1 min rest
50-MT climbers(1 ct)
1 min rest

0 Comments

Saturday 7/28

7/28/2018

0 Comments

ALL CLASSES CANCELLED FOR RUMBLE AT THE RIVER!
GOOD LUCK CFTR ATHLETES!

0 Comments

Friday 7/27

7/27/2018

0 Comments

MOBILITY

WARM UP
High knees/butt kickers etc.

SKILL/DRILL
DB hang
squat clean

WOD
3rds
20-DB H.sq. Cleans(50-35)
20-T2B
1 mile run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5 x 5 min rds
20-Dips
200m run
10-DKB push press(53-35)
15-K2E
40m DKB front rack carry

0 Comments

Thursday 7/26

7/26/2018

0 Comments

MOBILITY

WARM UP
7min amrap
200m run
10-Push ups
10-Alt lunge

DROM
Deadlift

STRENGTH
Deadlift
1-1-1-1-1

WOD
5rds
5-dead lift (275- 185)
10-Burpees to target
(6 inch above reach)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
21-Russian swings (70-53)
15-SDHP
9-Head Cutters
every 3 min 10 cal row

0 Comments

<<Previous

Forward>>

Monday 8/6

eXpress WOD

Saturday 8/4

Friday 8/3

eXpress WOD

Thursday 8/2

eXpress WOD

Wednesday 8/1

eXpress WOD

Tuesday 7/31

Monday 7/30

eXpress WOD

Saturday 7/28

Friday 7/27

eXpress WOD

Thursday 7/26

eXpress WOD

Categories

Archives