Friday, April 26th, 2019

0:00-5:00

Foam roll


Coach led warm up

Crossover symmetry- activation



Speed/transition

Emom for 8 min of:

:30 sec ring plank hold

Sprint 50ft

10 KB Russian swings(70/53) or 5-8 burpee

(Alt. Swings and burpee per round)



WOD

3 rounds for time of:

15 power snatches

15 thrusters

Men: 95 lb.

Women: 65 lb.

Post time to comments

Monday, April 22nd, 2019

0:00-5:00

2 rounds w/band

10 pull aparts to chest

15 good mornings

20 lateral steps (10ea direction)




Coach led warm up

PVC warm up and stretches




WOD

5 rounds for time of:

15 power cleans (95/65)

1-minute handstand hold (accumulation)

21 toes-to-bars 

Post time to comments.



 

Extra credit

3 rounds NFT

1:00 dead bug hold

20 alt knee to elbow crunch

20 bird dog extension

Saturday, April 20th, 2019

 Yoga is on!@ 9:00 with Tate

 

 

Coach led warm up 

Banded mobility  

 

Game of the day

”Knock out” 

 

WOD

12 MIN AMRAP OF:

40 Double Unders (mod: 60 singles)

*2 Double KB Deadlift

*2 Double KB Front Squat 

*2 Double KB Hang to Overhead

 * add 2 reps to each round

 

Men: 53lb. 

Women: 35lb. 

Post reps to comments.


 

 

 

 

Friday, April 19th, 2019

0:00-5:00

4 rounds

2 handstand kick ups

:10 sec handstand hold

50ft jog to rig

10 kipping swings



Coach led warm up

Crossover symmetry - coaches warm up

&

Banded floor stretches



WOD

3 rounds for time or 15min amrap of:

50ft Handstand walk (mod: 20 shoulder touches, 5 box walk arounds, or bear crawl)

18 chest to bar pull-ups (mod: chin over, banded, or jumping)

50ft DB front rack walking lunge (50/35)


Post time or reps completed to comments 


Cool down

3 rounds NFT

15 slow back extensions

20 pike knees to chest

Wednesday, April 17th, 2019

0:00-5:00

Ski 500m

Low bar banded leg stretches



Coach led warm up

Mini band activation



WOD

5 rounds for time of:

21 back squats

1 legless rope climb (mod: 2x regular, 4x foothold pull-up, 4x floor)

Men: 135 lb.

Women: 95 lb.

Post time to comments




Extra credit

Alt Kri$bata for 10 min of:

:50 sec ring plank hold

:10 sec rest

:50 sec D-ball/bag March

:10 sec rest

Tuesday, April 16th, 2019

0:00-5:00

Bike 1 mile (1.6k)

(1/2 arms only 1/2 legs only)

50ft Samson stretch

50ft lateral lunge stretch



Coach led warm up

Foam roll



WOD

Fir time:

27-21-15-9

Alt. Dumbbell hang clean and jerk

200m-400m-600m-800m

Run w/ dumbbell


Men: 50lb

Women: 35lb.


Post time to comments.



Cool down

5 min Lax ball (legs, glutes, shoulders)

Saturday, April 13th, 2019

REMINDER: No yoga or romwod @9:00am sorry for inconvenience 

Coach led warm up

“The Lou warm up“

 

WOD

10 min amrap of: 

9 thrusters (95/65)

18 abmat sit-ups  

 

rest 2 min then,

 

10 min amrap of: 

18 wallball shots (20/14) 

9 abmat sit-up w/weight (20/14) 

 

Post rounds for each amrap to comments.

Friday, April 12th, 2019

0:00-5:00

Lax ball



Coach led warm up

Banded mobility



WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:

Calorie bike

Stone to shoulder (Pick weight (heavy)

Strict pull-ups


Post time and weight to comments.



Post wod recovery

Ski 500m

50 sit up Russian twists

50 single leg flute hip bridge (25 per)

5 min on foam roller

Thursday, April 11th, 2019

0:00-5:00

Alt tabata for 5min

D ball Bear hug Wall sit

Plank hold



Coach led warm up

Floor stretches




Gymnastics/skill

Emom for 8 min of:

5-8 unbroken toes to bar

Max double unders





WOD

15 min amrap of:

Row 20/15 cals

15 Dumbbell shoulder to overhead (50/35)

50ft farmers lunge (50/35) (25ft out and back)

 

Post rounds completed to comments. 

Wednesday, April 10th, 2019

0:00-5:00

Alt for 5 min

:30 Sec row

:30 Pike to cobra stretch


 


Coach led warm up

Banded floor mobility



 

WOD

For time:

30 Deadlifts

5 Burpee box jump over

25 Deadlifts

10 Burpee box jump over

20 Deadlifts

15 Burpee box jump over

15 Deadlifts

20 Burpee box jump over

10 Deadlifts

25 Burpee box jump over


Men: (135/185/205/225/275lbs, 24in box)

Women: (95/115/125/155/185lbs, 20in box)


Post time

Tuesday, April 9th, 2019

0:00-5:00

4 rounds

:20 sec hang from bar

Jog 50ft

:20 sec handstand hold

50ft toe hop




Coach led warm up

Crossover symmetry - activation




WOD

Option A

3 rounds for time of:

3 legless rope ascents, 15-ft. rope

6 strict handstand push-ups

12 D-ball over bar (50/30)


Option B

3 rounds for time of:

5 leg-assisted rope ascents, 15-ft. rope

10 kipping handstand push-ups

20 D-ball over bar (30/20)


(Hspu mods: abmat, or box)

(Rope climb mods: 2x foot hold pull-ups, or 2x from floor)


Post time and option completed to comments.



Cool down

100 alt toe touch

100 super man extensions