Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
mat
band
pvc
bench
barbell
joint mobility drillz:
8 banded d-lifts
8 hamstring floss
warmup:
3 rounds of:
3 d-lifts @ pose technique
strength/skill:
3 rounds of:
3 d-lifts @ 65% – 70%
*performed every 2:00
6 rounds of:
4 chin ups @ load or @ assistance all
*performed every 2:00
4 rounds of:
6 seated good mornings
*performed every 2:00
2 rounds of:
8 pendley barbell rows
*performed every 2:00
2 rounds of:
:20 full support on rings
:10 catch position on rings
*performed every :30
every 1:00 on the 1:00 for 6:00 perform:
8 – 10 supine rows
:45 plank
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
mat
band
pvc
bench
foam roller
barbell
rower
joint mobility drillz:
1:30 ankle mobility
1:30 adductor mobility
warmup:
2 rounds of:
:20 paloff hold left
:20 paloff hold right
:30 banded lateral walk left
:30 banded lateral walk right
:30 single leg plank left
:30 single leg plank right
:20 dynamic bulgarian lunge left
:20 dynamic bulgarian lunge left
*1:00 rest goal, glute midline engagement – perfect joint alignment
3 rounds of:
1 sprint start
3 power snatches
2 overhead squats
1 mobility burpee
*increase load every round to workout load
metcon:
3 rounds for time of
500 meter row
30 power snatches @ 95lbs/65lbs
20 overhead squats @ 95lbs/65lbs
10 burpees over bar
*scale as needed
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
mat
barbell
rower
joint mobility drillz:
1:30 couch mobility
1:30 glute mobility
warmup:
8 squats to hip opener mobility
8 lunge to A-pose
8 goodmornings
strength:
6 rounds of:
4 back squats @ 65% – 70% of yesterdays max lift
*performed every 2:00
4 rounds of:
4 front squats @ 60%
*performed every 2:00
2 rounds of:
8 barbell lunges @ front or rear rack
*performed every 2:00
* seek to increase load 2.5lbs – 5lbs every
week for the next 4 weeks
metcon:
1 round for time of:
400 meter row
40 walking lunges @ farmers carry @ 53lbs/35lbs
20 toes to bars
400 meter row
30 walking lunges @ farmers carry @ 53lbs/35lbs
15 toes to bar
400 meter row
20 walking lunges @ farmers carry @ 53lbs/35lbs
10 toes to bar
*goal is to stay focused with a relaxed facial
expression and able to maintain breathing
throughout with a sustainable pace
*18:00 time cap
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
mat
slam ball
band – flossing
lacross ball
joint mobility drillz:
1:30 – quad mash @ slam ball
1:30 – pec-shoulder mash @ lacross ball
1:30 – hamstring floss
strength:
8:00 to establish a 1 rep heavy in the back squat.
*set goal lift at no more than 90% of your 1 rep max
3 rounds of:
5 back squats @ 65% – 70%
*performed every 2:00
*rest
8:00 to establish a 1 rep heavy in the bench press.
*set goal lift at no more than 90% of your 1 rep max
3 rounds of:
5 bench presses @ 65% – 70%
*performed every 2:00
*rest
8:00 to establish a 1 rep heavy in the d-lift.
*set goal lift at no more than 90% of your 1 rep max
3 rounds of:
5 d-lifts @ 65% – 70%
*performed every 2:00
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
pvc
band
barbell
jump rope
rower
joint mobility drillz:
2:00 band shoulder extraction
2:00 latt mobility
warmup:
1:00 rowing @ 70%
12 cuban presses
1:00 over hand grip hang from pull up bar
12 scap pull ups
1:00 under hand grip hang from pull up bar
1:00 rowing @ 80%
4 rounds of:
1 power clean & jerk
*increase load every round to workout load
1:00 rowing @ 90%
3 rounds of:
4 power cleans @ 135lbs/95lbs
4 jerks @ 135lbs/95lbs
20 double unders
*3 rounds performed every 5:00 for times
10 rounds for meters of:
1:00 rowing
:30 rest
*goal for you is to stay focused with a relaxed
facial expression maintaining nasal breathing
throughout with a sustainable pace in every other
round – perform one round in what you describe
as your natural performing/resting state – and
the other in the regulated performance/resting
state prescribed
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
lacross ball
foam roller
mat
barbell
bench
dumbbells or kettle bells
slam ball
joint mobility drillz:
2:00 pec mobility
2:00 lumbar mobility
warmup:
2 rounds of:
10 cuban presses
10 rear rack presses
strength:
6 rounds of:
4 floor presses @ 65% – 70%
*performed every 2:00
4 rounds of:
6 bench press @ dumbbells/kettle bells
*performed every 2:00
2 rounds of:
8 seateed rear rack bar shoulder presses or wide dumbbell presses
*performed every 2:00
*
30 – 8 – 6 – 4 – 2 reps of:
flyes + pull overs @ dumbbells
rest as needed
landmine rows + dumbbell rows
rest as needed
4 rounds of:
10 russian twist – press – pass throughs
*rest as needed
Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.
Stay Home If You Feel Sick.Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod
outdoor suggested with:
mat
foam roller
kettle bell
dumbbells
rower
box
pull up station
2:00 couch mobility
2:00 hamstring mobility
warmup:
2 rounds of:
5 kettle bell hip hinges
5 single arm russian swings
5 single arm squats
*partners alternate rounds – alternating sides per round
strength:
12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + front raises @ dumbells
*1:30 rest
metcon:
1 round for time of:
1000 meter row
15 box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*rest as needed
rest
1 round for time of:
800 meter run
15 box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*rest as needed
Stay Home If You Feel Sick.Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod
outdoor suggested with:
lacross ball
bench
barbell
slam ball
glute ham strap
matador
joint mobility drillz:
1:30 glute mobility – lacross ball
1:30 tricep – lacross ball
1:30 shoulder/pec mobility – lacross ball
strength:
6 rounds of:
4 bench press @ 65% – 70% @ 2111
10 alternating toe touches
*performed every 2:00 strong drive on the ascend
:01 pause to reset for breathing as if it was
a 1 rep max each rep
4 rounds of:
6 close grip bench presses @ 60%
10 russian twist/pass throughs
*performed every 2:00
3 rounds of:
8 push ups
8 dips
*performed every 2:00
metcon:
as many rounds and reps as possible in 8:00 of:
18 calf raises @ load – 9L/9R
9 old school hamstring raises
6 burpees
strength:
12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells
*1:30 rest
*rest as needed