Blog

09-04-18

A. Single Leg KB RDL @ 4111 – 6 reps/leg x 4

B. Back Squats @ 41X1 – 4 x 4

C. 10 min AMRAP
10 cal row or ski
10 wall balls
10m HS walk // or around the world box progression

D. Burner Finisher
100 plyo lunges for time // walking lunges

Details

06-04-18

GRIP WORK/SPINE DELOAD
30 sec dead hang/30 sec rest x 5

SKILL
8 minutes of Pistol Skill Development Work

CONDITIONING
EMOM 12 minutes

COMP
#1: 5 Push Jerks @ 70/50kg + 10 American KB Swing @ 24/16kg
#2: 15 Sit Ups + 10 Strict Hanging Knee Raises

RX
#1: 5 Push Jerks @ 60/45kg + 10 American KB Swing @ 24/16kg
#2: 15 Sit Ups + 10 Strict Hanging Knee Raises

FITNESS
#1: 5 Push Jerks + 10 American KB Swing
#2: 10 Sit Ups + 5 Strict Hanging Knee Raises

RUNNING
Shuttle Runs

Details

05-04-18

CONDITIONING
AMRAP 40 minute Chipper

COMP
20 front squats @ 80kg/50kg
50 box jumps @ 30”/24”
25 HSPU
20 power cleans @ 80/50kg
50 burpee pull ups
25 ring dips
20 deadlifts @ 80kg/50kg
150 DU
25 hand release push ups
20 power snatches @ 80kg/50kg

RX
20 front squats @ 60/40kg
50 box jumps @ 24”/20”
20 HSPU / Abmat HSPU
20 power cleans @ 60/40kg
50 burpee pull ups
20 ring dips
20 deadlifts @ 60/40kg
100 DU
20 hand release push ups
20 power snatches @ 60kg/40kg

FITNESS
20 front squats / goblet squats
50 box jumps or step ups
20 KB Z-Press
20 power cleans / KB swings
20 burpees / nurpees
20 hand release push ups
20 deadlifts
150 skips
20 ring rows
20 hang power snatches / KB swings

Details

04-04-18

CONDITIONING
Partner WOD – One person working at a time
3 rounds
50 cal bike
30 T2B // Toes 2 KB
50 cal row

SHOULDER PRE-HAB/CORE
3 rounds
10 Shoulder Extensions
10 Scap Push Ups
10 V-Ups
Single arm farmer’s carry 2 lengths/side

Details

03-04-18

STRENGTH
A. Every 90 secs x 10 rounds (15min total)
#1: 10 rep Back Squats @ 80kg/60kg
#2: 5-10 strict pull ups // banded pull ups

CONDITIONING

AMRAP 15 minutes
15 DB deadlifts @ 22.5kg/15kg
1 length bear crawl
15 wall balls
1 length bear crawl

CORE
Side planks 30 sec each side, rest 30 sec x 4

Details

29-03-18

A. Rounds (On The 4:00) in 16 minutes
“Four Score”

14/12 Cal Row
15 Front Squats (45kg/30kg)
12 x Shuttle Sprints (10m)

B. 3 Rounds for Time:

FITNESS
15 Seated KB Z-Press
15 Burpees
15 Toes to Kettlebell

RX
15 HSPU // Abmat HSPU
20 Burpees
10 T2B

COMP
15 HSPU
25 Burpees
15 T2B

Details

28-03-18

STRENGTH
15 min
Back Squats 4 x 4 @ 41X1

SKILL
Fitness
EMOM x 8 – 5-8 Inverted Bar Rows
RX/COMP
EMOM x 8 – 1– 5 Bar MU // Or 3 – 5 C2B

CONDITIONING
5 Rounds for Time – 15 min cap

Fitness
10 Step Ups (hold one DB in front rack position, scale weight and height accordingly)
10 Push Ups / Box Push Ups
10 burpees

RX/Comp
10 Step Ups @ 24”/20” (hold one 22.5/15kg DB in front rack position)
10 Ring Dips
10 burpees

Details

27-03-18

STRENGTH/POWER
Split Jerk 3, 3, 3, 3, 3

CONDITIONING
EMOM x 18 Minutes

Fitness
Min 1 – 10 Power Cleans
Min 2 – 50 Skips
Min 3 – 12/10 Cal Row

RX
Min 1 – 10 Power Cleans @ 60/40kg
Min 2 – 30 DU
Min 3 – 15/12 Cal Row

COMP
Min 1 – 10 Power Cleans @ 70/45kg
Min 2 – 40 DU
Min 3 – 15/12 Cal Row

Details