Thursday, April 13, 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:
With a Partner Complete 6 Sets (3 Each) For Time:

  • 500m Row
  • 400m Run

Partner Complete entire round and then switch.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

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:
With a Partner Complete 6 Sets (3 Each) For Time:

  • 500m Row
  • 400m Run

Partner Complete entire round and then switch.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

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
2 rounds not for time

10 ring tuck pull to invert
20 static support swings
20 box handstand weight shifts
30s false grip tuck hang bar
30s wall backbend
5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

Intent
Low volume foundations

Additional:
  • 10 Minutes Mobility

 

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Wednesday, April 12, 2017

Workout Intent: Breath work, shoulder muscular endurance and midline stability.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 400m Run
  • 60 DB Shoulder to Overhead (Partner Hang From Pull Up Bar)
  • 300m Run
  • 80 Knee Raises (Partner Stone Bear Hug Hold)
  • 200m Run
  • 60 Calorie Row (Partner Hold Wall Sit w/single KB in Front Rack)

 

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 400m Run
  • 40 DB Split Jerk Complex (Partner Hang From Pull Up Bar) 40/30
  • 300m Run
  • 50 Hanging Leg Raises Over Stick (Over and Back = 1 rep) (Partner Stone Bear Hug Hold)
  • 200m Run
  • 60 Calorie Row (Partner Hold Wall Sit w/single KB in Front Rack 45/26)

*DB Split Jerk Complex = With 2 Doubles in Rack Position athlete performs single arm split jerk with RT arm, then single arm split jerk with LT, then split jerk with both arms

*Hanging Leg Raises = Set up a vertical bench or stick, hanging from a pull up bar with straight legs lift your feet up and over from one side of the object and then back, this equals 1 rep.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

 

Skill:

WOD:
With a Partner Perform For Time:

  • 400m Run
  • 40 DB Split Jerk Complex (Partner Hang From Pull Up Bar) 50/35
  • 300m Run
  • 50 Hanging Leg Raises Over Stick (Over and Back = 1 rep) (Partner Stone Bear Hug Hold)
  • 200m Run
  • 60 Calorie Row (Partner Hold Wall Sit w/single KB in Front Rack 55/35)

*DB Split Jerk Complex = With 2 Doubles in Rack Position athlete performs single arm split jerk with RT arm, then single arm split jerk with LT, then split jerk with both arms.  Full Complex = 1 Rep

*Hanging Leg Raises = Set up a vertical bench or stick, hanging from a pull up bar with straight legs lift your feet up and over from one side of the object and then back, this equals 1 rep.

Additional:
  • Mobility

 

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Tuesday, April 11, 2017

Workout Intent: We are going to change up the format from what it has been of weightlifting Wednesday, and move it to Tuesdays for this block of training.  Today we’re going to focus more on building lower body strength and pulling stamina.  Keep snatch work technique and speed emphasis.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Suitcase Deadlift @ 25-35% of 1RM Deadlift x 10 ea.
  • Side Plank Hold x 10-20 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets:

  • Hang Power Snatch + 2 Overhead Squats

B) 4 Sets:

  • Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:
For Time

  • 30 Sumo Deadlift 155/105
  • 20 DB Crossover Step Up (10/10)
  • 10 Burpee
  • 24 Sumo Deadlift
  • 16 DB Crossover Step Up (8/8)
  • 8 Burpee
  • 18 Sumo Deadlift
  • 12 DB Crossover Step Up (6/6)
  • 6 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Suitcase Deadlift @ 25-35% of 1RM Deadlift x 10 ea.
  • Side Plank Hold x 10-20 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 60% of 1RM

B) 4 Sets:

  • Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill: 

WOD:
For Time

  • 30 Sumo Deadlift 155/105
  • 20 DB Crossover Step Up
  • 10 Burpee
  • 24 Sumo Deadlift
  • 16 DB Crossover Step Up
  • 8 Burpee
  • 18 Sumo Deadlift
  • 12 DB Crossover Step Up
  • 6 Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Suitcase Deadlift @ 25-35% of 1RM Deadlift x 10 ea.
  • Side Plank Hold x 10-20 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 65% of 1RM

B) 4 Sets:

  • Snatch Pulls x 3 @70%

C) 4 Sets:

  • Tempo Front Squat x 4 @65% (3 sec down, 1 sec pause, fast up, 1 sec pause

D) 1 Set:

  • Front Squat x AMRAP @65%

E) 3 Sets:

  • Crossover Step Up x 8-10 ea
  • Supinated Grip Sumo RDL x 8-10 @135-155/95-105
  • Reverse Hyper x 8-10
  • GHD Sit Up Iso Hold w/knee touches x 8-10 ea.

Skill:

WOD:
Additional:
  • Mobility
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Monday, April 10, 2017

Workout Intent:  We are starting a new training cycle today.  This first cycle is going to focus heavily on building a strong base.  Think of a pyramid, the wider the base the higher the peak.  That is what we are going to be aiming for.  Today’s goal in upper body strength focused with build both pushing and pulling strength.  For the EMOM portion, you should not be breathing heavily, all sets should remain unbroken.  If you have to break you went to heavy and you must scale appropriately.  Elevate feel on inverted BB row to add difficulty.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 6 Bench Press
  • Minute 2 = 10 Barbell Upright Row
  • Minute 3 = 12 Inverted Barbell Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 @ 70% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 6 Bench Press @70-73% of 1RM
  • Minute 2 = 10 Barbell Upright Row
  • Minute 3 = 12 Inverted Barbell Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

A) 5 Sets:

  • Pause Push Press x 3 @ 70% of Jerk (Pause 2 Seconds in Dip and 2 seconds overhead locked out)

B1) In NO MORE then 4 Sets work up to today’s 5-7 RM

Single Arm DB Shoulder Press

B2) 4 Sets

  • Wt. Ring Pull Up x 4-6

C) 1 Set:

  • Take heaviest load completed with both arms from B and decrease 10% and perform AMRAP

Perform After WOD

D) 3 sets:

  • Lateral Raise Variation x 8-12
  • Curl Variation x 8-12

Skill:

WOD:
EMOM x 5 Sets (15 Minutes)

  • Minute 1 = 6 Bench Press @70-73% of 1RM
  • Minute 2 = 10 Barbell Upright Row
  • Minute 3 = 12 Inverted Barbell Row
Additional:
  • Mobility

 

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Saturday, April 8, 2017

Essentials

Strength/Skill:
Warm Up:

4 Sets:

  • Handstand Hold x 20 seconds
  • Rest 10 Seconds
  • Hollow Hold x 20 seconds
  • Rest 10 Seconds

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Skill:

WOD:
In Teams of 3 Perform AMRAP in 9 Minutes:

  • P1 = 100m Run
  • P2 = AMRAP Pull Ups
  • P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

4 Sets:

  • Handstand Hold x 20 seconds
  • Rest 10 Seconds
  • Hollow Hold x 20 seconds
  • Rest 10 Seconds

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Skill:

WOD:
In Teams of 3 Perform AMRAP in 9 Minutes:

  • P1 = 100m Run
  • P2 = AMRAP Pull Ups
  • P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

4 Sets:

  • Handstand Hold x 20 seconds
  • Rest 10 Seconds
  • Hollow Hold x 20 seconds
  • Rest 10 Seconds

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • Horizontal Pull Variation x 12

Perform After WOD

D) 3 Sets:

  • DB Bent Over Lateral Raise + DB Lateral Raise + DB Front Raise + DB Muscle Clean and Press x 8 ea.

E) Ring Of Fire Ver 2

Skill:

WOD:
In Teams of 3 Perform AMRAP in 9 Minutes:

  • P1 = 100m Run
  • P2 = AMRAP Pull Ups
  • P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

Additional:
  • Mobility

 

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Friday, April 7, 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.  One the split squat jumps focus on max height on each jump.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Clean off Block x 3

B1) 3 Sets:

  • Barbell Hip Thrusts x 8-10

Skill:

WOD:
EMOM x 5 Sets

  • Min 1 = 4 Deadlift @70-73%
  • Min 2 = 8 Split Squat Switch Each
  • Min 3 = 40 Seconds AMRAP Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Clean off Block x 3 @65%

B) 3 Sets:

  • Barbell Hip Thrusts x 8-10

Skill:

WOD:
EMOM x 5 Sets

  • Min 1 = 4 Deadlift @70-73%
  • Min 2 = 8 Split Squat Switch Each
  • Min 3 = 40 Seconds AMRAP Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

Clean Pull + Clean From Block x 3 @65%

B) 4 Sets:

Back Squat x 5 @ 65%

Perform After WOD

C1) 3 Sets:

  • Front Foot Elevated Tempo Split Squat with Internal Band distraction x 8-10 each (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

C2) 3 Sets:

  • Barbell Hip Thrusts x 8-10

*Goal is to increase load from last week.

Skill:

WOD:
EMOM x 5 Sets

  • Min 1 = 4 Deadlift @70-73%
  • Min 2 = 4 Broad Jump + Vertical Jump (8 Jumps total)
  • Min 3 = 40 Seconds AMRAP Double Unders

*For the Broad Jump + Vertical Jump.  Perform standing broad jump right into vertical jump, this equals 1 rep.

Additional:
  • Mobility

 

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Wednesday, April 5, 2017

Workout Intent: Breath work and midline stability.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

WOD:
With a Partner Perform:

  • 1600 Row (Alt every 200m)
  • 200 Double Unders (Partner Hold 45/35 Overhead)
  • 60 Toe to Ring (Partner Hold Double KB Front Rack)
  • 10 Wall Walks (Partner Hold Double KB Farmer Hold)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

WOD:
With a Partner Perform:

  • 2K Row (Alt every 200m)
  • 250 Double Unders (Partner Hold 65/45 Overhead)
  • 100 Toe to Ring (Partner Hold Double KB Front Rack 55/35)
  • 20 Wall Walks (Partner Hold Double KB Farmer Hold 55/35)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

 

Skill:

WOD:
With a Partner Perform:

  • 2K Row (Alt every 200m)
  • 250 Double Unders (Partner Hold 75/55 Overhead)
  • 100 Toe to Ring (Partner Hold Double KB Front Rack 70/55)
  • 20 Wall Walks (Partner Hold Double KB Farmer Hold 70/55)
Additional:
  • Mobility

 

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Tuesday, April 4, 2017

Workout Intent: We are going to change up the format from what it has been of weightlifting Wednesday, and move it to Tuesdays for this block of training.  Today we’re going to focus more on building lower body strength and midline stability.  For the strength make the focus be technique and speed under the bar.  On the front squats make sure you stay with the tempo and focus on position and form throughout the entire set.  On the conditioning portion choose a weight that is going to challenge you throughout the step ups and lunges but your still able to complete the sets unbroken.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Suitcase Deadlift x 10 ea.
  • Side Plank Hold x 10-20 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets:

  • Hang Power Snatch + 2 Overhead Squats

B) 4 Sets:

  • Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:
3 Sets:

 

  • 10 DB Step Up (5/5)
  • 10 DB Reverse Lunges (5/5)
  • 10 Hip Ext.
  • 20 yard Seal Walk
  • Rest 2 Minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Suitcase Deadlift x 10 ea.
  • Side Plank Hold x 10-20 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 60% of 1RM

B) 4 Sets:

  • Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill: 

WOD:
3 Sets:

  • 10 DB Step Up (5/5)
  • 10 DB Reverse Lunges (5/5)
  • 10 Hip Ext.
  • 20 yard Seal Walk
  • Rest 2 Minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Suitcase Deadlift x 10 ea.
  • Side Plank Hold x 10-20 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 60% of 1RM

B) 4 Sets:

  • Snatch Pulls x 3 @70%

C) 4 Sets:

  • Tempo Front Squat x 4 (3 sec down, 1 sec pause, fast up, 1 sec pause

D) 1 Set:

  • Front Squat x AMRAP @60%

E) 3 Sets:

  • Back Rack Step Up + Reverse Lunge x 5 ea.
  • DB RDL x 8-12

Skill:

WOD:
Gymnastics Skill:

8 Sets:

A) Duck Squats with medball x 20 seconds on/10 seconds off

B) L-Hang from Bar x 10 seconds on/20 seconds off

Additional:
  • Mobility
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Monday, April 3, 2017

Workout Intent:  We are starting a new training cycle today.  This first cycle is going to focus heavily on building a strong base.  Think of a pyramid, the wider the base the higher the peak.  That is what we are going to be aiming for.  Today’s goal in upper body strength focused with build both pushing and pulling strength.  For the EMOM portion, you should not be breathing heavily, all sets should remain unbroken.  If you have to break you went to heavy and you must scale appropriately.  You may kip the pull ups but you must adhere to the tempo.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 5-7 Push Up
  • Minute 2 = 4-7 Tempo Strict Pull Up/Supine Row (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
  • Minute 3 = 3 Push Jerk
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 @ 60% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

 

  • Minute 1 = 7 Clapping Push Up
  • Minute 2 = 4-7 Tempo Pull Up (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
  • Minute 3 = 3 Push Jerk @ 75-80%
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

A) 5 Sets:

  • Pause Push Press x 3 @ 60% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

B1) In 4 Sets or Fewer find today’s 5-7 RM:

  • Single Arm DB Bench

B2) 4 Sets:

  • Pause Supine Row x 6-8 (1 Sec Pause at the top)

C) 1 Set:

  • Take the heaviest weight that you successfully completed with both arms and decrease it by 10%, then perform AMRAP with both arms.

Perform After WOD

D) 3 sets:

  • Lateral Raise Variation x 8-12
  • Curl Variation x 8-12

Skill:

WOD:
EMOM x 5 Sets (15 Minutes)

  • Minute 1 = 7 Clapping Push Up
  • Minute 2 = 4-7 Tempo Pull Up (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
  • Minute 3 = 3 Push Jerk @ 75-80%
Additional:
  • Mobility

 

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Friday, March 31, 2017

Reminder: Muscle 3.0 starts next week, if you want to be a part of it please let us know. Once this program starts you won’t be able to jump in until the next go around.  In addition if you’d like to do Muscle + Fuel for the ultimate Build or Lose (goal dependent) program let us know as well.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Russian KB Swing
  • 15-12-9-6-3 Front Squat
  • 50-40-30-20-10 Single Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Russian KB Swing
  • 15-12-9-6-3 Front Squat 135/95
  • 50-40-30-20-10 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Russian KB Swing
  • 15-12-9-6-3 Front Squat 155/105
  • 50-40-30-20-10 Double Unders
Additional:
  • Mobility

 

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