Monthly Archives: April 2017

Monday, May 1, 2017

Workout Intent:  Pushing and Pulling stamina. For today the focus should be on quality work.  The goal here is to strengthen and balance some lacking areas.  It’s very easy to cut corners with each of the bodies of work that set … Continue reading

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Saturday, April 29, 2017

Workout Intent: Upper body pressing and pulling strength.  Partners will alternate movements throughout the wod, a you go I go fashion.  Reps and movement should be manageable but challenging towards the end.  Scale appropriately to insure that you and your … Continue reading

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Friday, April 28, 2017

Workout Intent: Lower body Strength and midline stamina.  Goal for each round to increase load on cleans as reps decrease.  Toe to bar and double unders stay the same throughout. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: 5 … Continue reading

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Thursday, April 27, 2017

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: 4 Rds For Reps: (Every 5 … Continue reading

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Tuesday, April 25, 2017

Workout Intent: Testing another Teen/Master qualifier WOD.  Goal for today is to focus on pulling strength and squatting stamina. Essentials Strength/Skill: Warm Up: 2 Sets: 1/2 Kneeling KB/DB Ax Chop x 10-12 ea. Double foot Banded Hip Bridge x 20 Heidens … Continue reading

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Monday, April 24, 2017

Workout Intent:  Pushing and Pulling.  Today we’re going to do one of the Teen/Masters regional workouts.  It focuses on upper body muscular endurance.  This is also meant to be on the quicker side, similar to Fran.  Therefore if the Rx’d … Continue reading

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Friday, April 21, 2017

Workout Intent: Lower body Strength and Power.  For part A of strength focus on technique, bar path and speed under the bar.  Goal for the strength is for loading to increase from last week. Essentials Strength/Skill: Warm Up: 2 Sets: … Continue reading

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The Energy Bus Rule #3 Fuel Your Bus With Positive Energy

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Thursday, April 20, 2017

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: 3 Rds For Reps: 1 Minute Row … Continue reading

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Wednesday, April 19, 2017

Workout Intent: Today’s intent is to midline stability with some heavy breathing.  This week we’re adding in a little bit of barbell work and some skilled gymnastics work.  Goal with the holds with week is to focus on quality not just … Continue reading

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