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08.29.20

8/28/2020

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In the GYM (BB Version)

Strength

3-3-3-2-2-1
Squat Clean + 1 jerk


Conditioning

6 Pack Fran
21-15-9
Thrusters 115/75
Abmat Sit Ups

9:00 time cap

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@ HOME WOD (KB/DB Version)
​

Strength

5 Sets
10 Heels Elevated Goblet Squat
:30-:45 Plank Hold


Conditioning

6 Pack Fran
21-15-9
Single Bell Thrusters
V-Ups
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08.28.20

8/27/2020

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In the GYM (BB Version)

Strength

E2M x 6
1 Power Snatch + 1 Hang Snatch + 1 OHS


Conditioning

For Time
100 DU's
80 Alt DB Snatch
60 Abmat Sit Ups
40 Alt Pistols
20 Burpees

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@ HOME WOD (KB/DB Version)
​

Strength

E2M x 6
4 1-Arm Hang Snatch (R) + 4 1-Arm Front Squat (R) + 4 1-Arm Hang Snatch (L) + 4 1-Arm Front Squat (L)


Conditioning

For Time
100 DU's
80 Alt DB Snatch
60 Sit Ups
40 Alt Pistols
​20 Burpees


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08.27.20

8/26/2020

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In the GYM (BB Version)

Strength

5 Sets
15 BB Floor Press (Close Grip)
10 Shoulders Elevated Glute Bridge
5ea 1-Arm DB Row


Conditioning

3 RFT
200m Farmers Carry 53/35
30 Push Ups
40 Walking Lunges

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@ HOME WOD (KB/DB Version)
​

Strength

5 Sets:
10ea 1-Arm DB Floor Press
10 Shoulders Elevated Glute Bridge
10ea 1-Arm Bent Over Row


Conditioning

3 RFT
200m Suitcase Carry (100m each side)
30 Push Ups
​40 Walking Lunges
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08.26.20

8/25/2020

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In the GYM

Conditioning

AMRAP 30
30 Box Jumps
30 DB S2OH 50/35
30 DB Box Step Ups
30 DB Devils Press

Cool Down

4 RFQ
:30ea Lateral Pillar Bridge
20 Plank Shoulder Taps
10ea Sidelying Hip Abductions

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@ HOME WOD (KB/DB Version)
​

Conditioning

AMRAP 30
30 Squat Jumps
30 DB S2OH 
30 DB Box Step Ups
30 DB Devils Press


Cool Down

4 RFQ 
:30ea Lateral Pillar Bridge 
20 Plank Shoulder Taps
10ea Sidelying Hip Abductions
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08.25.20

8/25/2020

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In the GYM (BB Version)

Strength

5 Sets:
5 Tempo Push Ups (3.2.x.1)
10 Tempo MB Glute Bridges (Feet on MB) @3.1.x.2
15 MB Sit Ups


Conditioning

4 RFT
300m Run
20 MB Cleans
10 Strict Press 115/75

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@ HOME WOD (KB/DB Version)
​

Strength

5 Sets:
5 Tempo Push Ups (3.2.x.1)
10 Tempo Glute Bridges @3.1.x.2
15 Sit Ups


Conditioning

4 RFT
300m Run
20 Alt Snatch
10ea Single Arm Strict Press


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8.24.2020

8/23/2020

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In the GYM (BB Version)

Strength

E3M x 5
3 Bear Complex

*1 bear complex =1 power clean + 1 front squat + 1 push press + 1 back squat + 1 BTN push press 


Conditioning

For total reps:
EMOM 9 
M1- :40 BB Front Rack Reverse Lunge 95/65
M2: :30 BB RDL 95/65
M3: :20 BB Thrusters 95/65

-Rest 3:00-

EMOM 9
M1- :40 BW Alt SLRDL
M2- :30 BW Air Squats
M3- :20 Alt V-Ups

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@ HOME WOD or PARK WOD (KB/DB Version)
​

Strength

E3M x 5
6 DB/KB Bear Complex

*1 hang squat clean + 1 single arm push press + 1 front squat + 1 single arm push press
*switch arms each complex


Conditioning

For total reps:
EMOM 9
M1- :40 Goblet Lunges
M2: :30 Swings
M3: :20 Goblet Squat to Press

-Rest 3:00-

EMOM 9
M1- :40 BW alt SLRDL
M2- :30 BW Air Squats
​M3- :20 Alt V-Ups


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08.22.20

8/21/2020

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In the GYM (BB Version)

Conditioning

On a Running Clock:
**Score each round for time

0:00-5:00
21 MB Cleans
50 Double Unders
12 Squat Snatches 95/65

5:00-10:00
21 MB Cleeans
60 Double Unders
10 Squat Snatches 115/75

10:00-15:00
21 MB Cleans
70 Double Unders
8 Squat Snatches 135/95

15:00-20:00
21 MB Cleans
80 Double Unders
6 Squat Snatches 145/100

20:00-25:00
21 MB Cleans
90 Double Unders
4 Squat Snatches 155/105

25:00-30:00
21 MB Cleans
100 Double Unders
2 Squat Snatches 165/115

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@ HOME WOD or PARK WOD (KB/DB Version)

Conditioning

On a Running Clock:
**Score each round for time

0:00-5:00
21 Goblet Squats
50 Double Unders
12 Alt Snatches

5:00-10:00
21 Goblet Squats
60 Double Unders
10 Alt Snatches

10:00-15:00
21 Goblet Squats
70 Double Unders
8 Alt Snatches

15:00-20:00
21 Goblet Squats
80 Double Unders
6 Alt Snatches

20:00-25:00
21 Goblet Squats
90 Double Unders
4 Alt Snatch

25:00-30:00
21 Goblet Squats
100 Double Unders
2 Alt Snatch



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08.21.20

8/20/2020

0 Comments

 
In the GYM (BB Version)

Strength

4 Sets:

10ea Double DB RFESS
10 DB Push Press
10 DB Front Squat

Conditioning

E3M x 5

10 Hang Squat Cleans 95/65
10 Arm Extension Push Ups
10 V-Ups

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@ HOME WOD or PARK WOD (KB/DB Version)
​

Strength

4 Sets:

10ea Goblet RFESS
10ea 1A Push Press
10ea 1A Front Squat

Conditioning

E3M x 5

5ea 1A Hang Squat Cleans
10 Arm Extension Push Ups
15 V-Ups

0 Comments

08.20.20

8/19/2020

0 Comments

 
In the GYM (BB Version)

Strength

EMOM x 8
even: ME UB Russian Swings
odd: REST


Conditioning

4 RFT

12 Alt DB Snatch 50/35
12 Alt DB OH Reverse Lunge
12 Burpees Over the Bell

15:00 Time Cap

Cooldown

:45ea Bent Knee HS Stretch
:45 Speallers
:45 Seated Pike Stretch
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@ HOME WOD or PARK WOD (KB/DB Version)
​

Strength

EMOM x 8
even: ME UB Russian Swings
odd: REST


Conditioning

4 RFT

12 RDL
12 Alt Goblet Step Ups
12 Burpees Over the Bell

15:00 Time Cap

Cooldown

:45ea Bent Knee HS Stretch
:45 Speallers
:45 Seated Pike Stretch
0 Comments

08.19.20

8/18/2020

0 Comments

 
In the GYM (BB Version)

Conditioning

AMRAP 24:
 
400m Run
200m Farmers Carry 70/53
20 Strict Press 95/65

Cooldown

3 RFQ
10 Alt Scorpions
20 Plank Shoulder Taps
:30 Bench T-Spine Stretch

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@ HOME WOD or PARK WOD (KB/DB Version)
​

Conditioning

AMRAP 24:

400m Run
200m Suitcase Carry
20 1A Strict Press (10ea)

Cooldown

3 RFQ
10 Alt Scorpions
20 Plank Shoulder Taps
:30 Bench T-Spine Stretch
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