Schedule Update: Monday May 27th Class Schedule 10:00AM Only Joint Mobility Drillz 400 meter run Warm Up: 16 front rack reverse lunges, 8R 8L 4 chin ups 3 rounds *scale up load each round for each as desired Shoulder Press: 1 @ 75% 1 @ 85% 1 + @ 95% Shoulder Press NE: 3 x 5, adding …
Category Archive: WOD
May 21
3 21 13
Joint Mobilitry Drillz 400 meter run @ load Warm Up: L-run 5 pull ups 10 push ups 15 squats 3 rounds 1:00 row @ calories 1:00 to complete 15 kettlebell swings @ 1.5pood/2pood 6 rounds “Tabata” mountain climbers
May 20
Dead Lift
Joint Mobility Drillz 400 meter run Warm Up: to be posted on white board Dead Lift: 5 @ 75% 3 @ 85% 1 + @ 95% *strict form and positioning will be stressed, terminate lift at coaches que Dead Lift NE: 5 x 5, work up to a heavy set of 5, look to achieve …
May 19
Over Head Squat
Joint Mobility Drillz Warm Up: 3 burgeners 3 front rack lunges 3R, 3L 6 medicine ball cleans 3 rounds Over Head Squat: 3 @ 70% 3 @ 80% 3 @ 90% Over Head Squat NE: 3 x 5, focus on technique and mechanics Power Clean: 2 power cleans 10 box jumps @ 20″/24″ every …
May 18
Bench Press
Joint Mobility Drillz Warm Up: to be posted on white board Bench Press: 3 @ 70% 3 @ 80% 3 + @ 90% Bench Press NE: 3 x 5, look to sustain with a 5lb to 10lb increase from last weeks 3 x 5 25 – 20 – 15 – 10 – 5 reps of …
May 17
5 17 13
The Story Of Frozen Food: A BirdsEye View Joint Mobility Drillz 400 meter run backwards Warm Up: 6 broad jumps 6 split lunges 3 skin the cats 3 forward rolls 3 rounds 5 power snatches @ 75lbs/115lbs 10 mountain climbers @ 4 count 5 rounds for time 400 meter farmers carry 400 meter run 400 …
May 16
Back Squat
Joint Mobility Drillz Warm Up: to be posted on white board Back Squat: 3 x 70% 3 x 80% 3 + x 90% Back Squat NE: 3 x 5, adding 10lbs to 15lbs to last effort 3 timed rounds of: 30 kettlebell swings @ 1.5pood/2pood 15 burbees 30 double unders *3:00 time cap on each …
May 15
Shoulder Press
Joint Mobility Drillz Warm Up: to be posted on white board Shoulder Press: 3 x 70% 3 x 80% 3 + x 90% Shoulder Press NE: 3 x 5, add albs to last effort L – run 20 wall ball shots 3 rounds for time
May 14
5 14 13
Joint Mobility Drillz Warm Up: to be posted on white board L – run 10 hang power cleans to push press 10 front squats *load @ 95lbs/65lbs 3 rounds “Michael” 800 meter run 50 back extensions 50 sit ups *for time *scale each wod as needed, deload or upload
May 13
DeadLift
Joint Mobility Drillz 400 meter run Warm Up: 3 rounds of: 8 romanian deadlifts 8 box jumps @ 20″ / 24″ 8 inch worms @ alternating 4 forward 4 backward Deadlift: 3 x 70% 3 x 80% 3 x 90% Deadlift NE: 5 x 5 working up to a heavy set of 5 800 meter …
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