Warm-up 200M Jog or :60 on Bike/Rower10 Banded Passthru10 Banded Pull-aparts10 Banded Good Mornings10 Floor-facing Snow Angels10 Squats w/Thoracic ReachCalf/ankle Stretch on RigBanded Shoulder Distraction Stretch *Coach-led Barbell Warm-up for Snatch/OHS* Strength and Skill Every 2:00 for 8:00 (4 sets):1 Power Snatch + 2 Snatch…
Warm-up :90 on Bike or Rower10 Waiter Bows10 Bird Dogs10 Dead Bugs10 Superman Holds10 Scorpions 2 Rounds:5 Burpees5 Reverse Lunges/leg FITNESS 20210121 Every 4:00 for 20:00 (5 sets):.6 Mile Bike12 Double KB Deadlift (53/35#) Score = total time (track individual round times). Scoring: Time PERFORMANCE 20210121…
Warm-up 10 Banded Passthru15 Banded Pull-apart (5 out to side, 5 crossbody/x-pattern per side)5 Banded Palof Press/sideCalf Stretch on Rig 3 Rounds:6 Kip Swings6 Scap Push-ups6 Floor-facing Snow Angels Strength and Skill Every 2:30 for 10:00 (4 sets):Shoulder Press w/:01 Pause At Bottom*8 reps @…
Warm-up :90 on Bike or Rower5 Plank Walk-out to Push-up10 Bird Dogs10 Dead Bugs10 Scorpions10 Glute Bridges10 Alternating Cossack Squats10 Reverse Lunges/leg Strength and Skill Every 2:00 for 8:00 (4 sets):12 x Barbell Hip Thrusts w/Pause At Top* Use a challenging weight but one at…
Warm-up 200M Jog10 Sumo Inch Worms10 Spiderman Stretch w/Reach10 Cat Cows10 Downward/Upward Dog TransitionsSamson StretchStanding Straddle Stretch 2 Rounds:4 Burpees4 Air Squats4 V-Ups/Tuck-ups (Perform barbell warm-up with partner) FITNESS and PERFORMANCE 20210118 Partner “Sgt. Ansari”10 Rounds for Time (with a partner, split any way): 5…
Warm-up [0:00-3:00]Every :20 for 3:00 (3 Rounds of Each):Plank Walk-outs to Push-upAir Squats w/PauseKip Swings [3:00-10:00]Line Drills:Butt KicksOstrich WalksSpiderman CrawlLunge w/TwistDuck WalkHeel WalkToe WalkSide Shuffle (Down/Back)Grapevines (Down/Back) [10:00-15:00]WOD Brief / Break FITNESS and PERFORMANCE 20210116 For Time With a Partner (with a 30:00 Time Cap):Sprint…
Warm-up :60 on Bike or Rower10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts10 Banded Front Raises10 Floor Facing Snow Angels5 Plank Walk-outs to Push-up10 Bird Dogs10 Superman Holds10 Glute Bridges:30 Supinated Bar Hang 2 Rounds w/Moderate DB:5 Strict Press/arm5 Crossbody RDL/leg5 Reverse Lunges/leg Strength and…
Warm-up :90 on Bike or Rower Line Drills:Butt KicksOstrich WalksSpiderman CrawlLunge w/TwistHeel WalkToe WalkSprint/Backpedal (Down/Back)Shuttle Run (Down/Back)Side Shuffle (Down/Back) Each Direction Calf StretchSeated Straddle Stretch Strength and Skill Every 1:30 for 12:00 (8 sets total–4 sets of each):Interval 1 – 4 Turkish Get-ups [Left]Interval 2…
Warm-up :60 on Bike or Rower10 Banded Passthru10 Banded Pull-aparts10 Banded Front Raises10 Floor Facing Snow Angels5 Plank Walk-outs to Push-upPigeon StretchSamson Stretch 2 Rounds:8 Kip Swings8 Air Squats Strength and Skill Every 2:00 for 12:00 (6 sets):3-5 Bar or Ring Muscle-ups (or 5-8 Chest-to-Bar…
Warm-up 10 PVC Passthru10 PVC Good Mornings10 Internal/External Hip Rotations/side10 Kip Swings10 Kipping Knee Raises10 Cat Cows10 Super Bird DogsWrist StretchSeated Forward Fold StretchBanded Shoulder Distraction Stretch Barbell Warm-up for Snatch:5 Snatch Grip Deadlifts5 Muscle Snatches5 BTN Snatch Grip Push Press5 BTN Snatch Grip Push…
