Category

WOD
Warm-up: 100ft Lunge w/stretches Mobility: Posterior Chain Floss Strength: 1) Weighted Lunge 3×10 Right+Left=1 2) Pendlay Row, 4×10 Conditioning: AMRAP 15min 10 Kettle Bell Swings, 24kg(16kg) 10 Box Jumps, 24″(20″) 10 Ring Dips, band will be allowed
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Warm-up: 200ft Burpee Broad Jumps Group: Should 2 Overhead drills 2×5 PVC Pass Through 2×5 Shoulder Press 2×5 Push-press 2×5 Push-Jerk Conditioning: 7 Rounds 7 Push-Jerks, 155#(105) 7 Pull-ups, Strict 7 Burpees Notes:   Modification for Push-Jerks will be Push-press or Shoulder Press. Strict Pull-up for as long as possible. Conditioning: 3 Attempts to establish...
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Warm-up: Indoor Run 2×20 Squats 2×20 Jumping Lunges, 1=1 Strength: 1) Front Squat 3-3-3-3-3 then one set of 12+ 2) Weighted Step-ups 3×10 Conditioning: AMRAP 10min 3 Squat Cleans, heavy 6 Kettle Bell High Pulls 9 Toes 2 Bar Notes:   If you are a beginner you will be doing a hang power clean. Weight...
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Don’t forget, Paleo challenge wrap-up at 11:30am at CFLW. Potluck will start at 1:00pm. Warm-up: 200m Run Group: 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Mobility: Leg Swings 10x Forward/Back Leg Swings 10x Side/Side Mt. Climber Stretch Pigeon Stretch Workout: 1600m Run 8:00min Rest 800m Run 4:00min...
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Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through Group: Hang Squat Snatch Drills Strength: 1) Hang Squat Snatch 2-2-2-2-2-2-2-2 2) OHS 3-3-3-3-3 then one set of 8+ Notes:   Increase weight as you go up, work up to a heavy 2 and 3 rep respectively. The 8+ will be done at 70%, aka drop set....
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Warm-up: Indoor Run Drills 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Conditioning: 8x :20/:10 Row 8x :20/:10 Russian Twists, w/Med Ball 8x :20/:10 Shuttle Run, 25′ Forward/25′ Backward 8x :20/:10 Sit-up 4min Rest 8x :20/:10 Row or Airdyne 8x :20/:10 Russian Twists, w/Med Ball 8x :20/:10 Shuttle...
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Warm-up: Indoor Run. If nice then outside! Mobility: Banded Chest Stretch Posterior Chain Floss Strength: 1) Bench Press, 3-3-3-3-3 then one set of 8+ 2) Dead Lifts, 3-3-3-3-3 then one set of 12+ 20-25min time limit Compare to 1.30.13 Notes:   Increase weight as you go up, work up to a heavy 3 rep. The...
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Warm-up: 100ft Lunge w/stretch 100ft Lunge, fast 200ft Broad Jump, 6′(4′) Workout 1: 2K Row Last time done: 11.16.12 Workout 2: Teams of 2-3 3 Rounds of: 1:00min Max Reps Ball Slams :30sec Rest 1:00min Max Reps Box Jumps, any style, hips open at top :30sec Rest 1:00min Max Rep Burpee :30sec Rest Score will...
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Warm-up: Indoor Run Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Strength: 1) Hang Squat Clean 2-2-2-2-2-2-2-2 2) Shoulder Press 3-3-3-3-3 then one set of 8+ Notes:   Increase weight as you go up, work up to a heavy 2 and 3 rep respectively. The 8+ will be done at 70%, aka drop set. Conditioning: AMRAP...
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Warm-up: Coaches Choice Conditioning: 30 Hand Stand Push-ups 40 Pull-ups 50 Kettle Bell Swings, 24kg(16kg) 60 Sit-ups 70 Burpees Inversion Last Done: 7.11.12
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