Tuesday – July 18, 2017
Warm up! WOD: 4 rounds for time… Run 400 m 10 Hang power cleans (135/95) 10 Wallballs (20/14) 10 Wallball sit-ups (take the ball over your head when back on floor) 10 Push-ups
Tuesday – July 18, 2017 Read More »
Warm up! WOD: 4 rounds for time… Run 400 m 10 Hang power cleans (135/95) 10 Wallballs (20/14) 10 Wallball sit-ups (take the ball over your head when back on floor) 10 Push-ups
Tuesday – July 18, 2017 Read More »
https://www.youtube.com/watch?v=A4B0pLDqYqI Warm up! Let’s motivate those hip extensions… Bottom-to-bottom Tabata Squats 8 rounds… 20 seconds of work, 10 seconds of rest Each rep starts at the bottom of the squat and ends at the bottom. WOD: 15 min. AMRAP 3 Kettlebell Cleans – Left (55/35) 3 KB Cleans – Right (55/35) 3 KB Swings
A little chipper for a Friday… “Dirty Thirty”! WOD: for time… 30 Box Jumps (24/20) 30 Jumping Pull-ups 30 KB Swings (35/25) 30 Lunges 30 Knees to Elbows 30 Push Press (45/35) 30 Back Extensions (sub Good Mornings 45/35) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Have fun with this one… you’ll still
EMOM is an undervalued method… it has no limits! WOD: EMOM 24 minutes… Minute 1: 30 sec. High plank hold (tighten up… stay tight) Minute 2: 10 Hollow body rocks (https://www.youtube.com/watch?v=p7j02V1fIzU) Minute 3: 10 Goblet Squats (DB/KB – 55/35) Minute 4: 30 sec. High plank hold… Repeat for a total of 8 rounds… integrity of
It’s going to be HOT today, according to weather channel… let’s make this quick and we’ll miss the heat! WOD: 15, 12, 9, 6, 3 rep rounds of… Wallballs Pushups 30 Double Unders The pattern is… 15 Wallballs, 15 Pushups, 30 Double Under, then… 12 Wallballs, 12 Pushpus, 30 Double Under… etc.
Wednesday, July 12, 2017 Read More »
Warm up! WOD: 20 minute EMOM Min. 0-5 Even: 3 x DL (115/95) Odd: 3 x Hang PC (115/95) Min. 5-10 Even: 3 x Front Squat (115/95) Odd: 3 x Push Press/Jerk (115/95) Min. 11-15 Even: 2 x Deadlift to Hang PC (115/95) Odd: 2 x Front Squat to Push Press/Jerk (115/95) Min.
EMOM Weightlifting Complex Read More »
Monday July 10, 2017 Jason will be going on vacation for the next 2 weeks… you are stuck with me! We’ll do what we can to make it fun and EFFECTIVE! Should you have a particular movement that you would like programmed into a WOD just let me know, be happy to accommodate! Warm UP!
WOD “Running Grace” 5 Rounds for time of: Run 400m 6 Clean and Jerks 135/95lb* *You may power clean it or squat clean it…. Post times to the Zen.
SQUATS and more squats. Cossack Squats, One legged squats, air squats, and finally: BACK SQUATS 5×5 @80% BOX SQUATS 5×3 @80% (squat to and sit on a parallel or slightly below parallel box/chair/platform) Conditioning: 3 rounds of GHD sit ups and Hip and Back extensions 10-15 reps each.
WOD 5 Rounds for time of: 3 Muscle Ups 10 Right arm kettlebell snatch 55/35lb 10 Left arm kettlebell snatch 55/35lb 30 Double unders Post times to the Zen.