Friday Mar 02, 2018 Add your score Skill work WOD (Three rounds over 15 minutes) 300m run 10 Banded front squats Single leg balancing x 1:00 each 10 Pull ups Workout of the Day: :30 of work, :30 rest, x6 rounds each: Alternate between, L-sit Double unders Air squats
Thursday Mar 01, 2018 Add your score Skill work WOD (12 minutes to build to weight) Complete support drills between warm up sets. -L-Sit to table top -Front Rack PVC Weighted Sots press -Wall Slides + Rotations Workout of the Day: 10 minute EMOM: 2 Push press 2 Push jerks Use 60% of jerk metric AUX WOD: Every :15 for 5 minutes: Front squat @ 45% of metric
Wednesday Feb 28, 2018 Add your score Skill work WOD (13 minutes) :10 SLDL Lower with KB x 5 each Alternating KB Press x 5 each Ring Rows x 10 PVC Deadbugs x 5 each Dot Drills x 5 Workout of the Day: 1:00 on, 1:00 off, AMRAP of: Deadlifts Kettlebell press Ring rows Then, 5:00 to run 800m Then, 1:00 on, 1:00 off, AMRAP of: Deadlifts Kettlebell press Ring rows Deadlifts @ 45% of metric Kettlebells @ 20/12 KG
Tuesday Feb 27, 2018 Add your score Skill work WOD (Over 15 minutes) Two rounds through: -Adductor stretch x10 each side -Hip motor control drill -Russian baby makers -Banded overhead squat Then, build to opening weight. Workout of the Day: Over 15 minutes, complete: Overhead squat 10-10-10-10-10 For total tonnage.
Monday Feb 26, 2018 Add your score Skill work WOD (10 minutes/3 rounds) Single Arm Bench x 8 each 4 point toe touches x 5 each side Hollow Rocks x 10 Scap Pull Ups x 10 Scap Push Ups x 10 Workout of the Day: 20 minute AMRAP of: 10 Chin ups, strict 20 Single arm DB bench 30 Walking lunges 40 Feet seal walks Men use 45 LBS dumbbell Women use 25 LBS dumbbell
Saturday Feb 24, 2018 Add your score WOD WORKOUT 18.1 20-minute AMRAP of: 8 Toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50 LBS. Women use 35 LBS. SCALED 18.1 20-minute AMRAP of: 8 hanging knee raises 10 dumbbell hang clean and jerks 14 / 12-cal. row Scaled men use 35 LBS. Scaled women use 20 LBS.
Friday Feb 23, 2018 Add your score Skill work WOD (14 minutes/3 rounds) Run 400m 10 OH walking lunges 10 Kip swings 10 Kipping knee raises 10 Handstand kick ups Workout of the Day: 12 minute AMRAP: 30 Burpees 30 Pull ups 30 Feet Handstand walk 30 Overhead walking lunges 30 Hollow rocks Men use 75 LBS DB for OH walking lunge Women use 45 LBS DB for OH walking lunge
Thursday Feb 22, 2018 Add your score Skill work WOD (12 minutes to build to weight) Complete support drills between warm up sets. -PVC Weighted dislocates -PVC Weighted Sots press -Superman extensions Workout of the Day: 10 minute EMOM: 3 Hang power snatch* *Add 2.5-5 LBS to last week. AUX WOD: 4:00 Banded March *every break = 10 Medball good mornings
Wednesday Feb 21, 2018 Add your score Skill work WOD (15 minutes) 4 Power clean & thrusters 10 PVC dead bugs 10 Wall slides 10 Kip swings Practice muscle up/ pull up Workout of the Day: 5 rounds for time of: 4 Muscle ups 6 Clean + thruster @ 70% of metric
Tuesday Feb 20, 2018 Add your score Skill work WOD Over 15 minutes: 2 rounds through: 10 90/90 rotations 10 Mats "Prison" duck walks 10 Banded back squats @ 45/35 Then, Build to opening Back squat weight Workout of the Day: Over 15 minutes, complete: Back squat 10-10-10-10-10 For total tonnage (Reps x Weight)
