Category: WOD

Saturday 07.24.21

Get Warm 200m Jog :30 Knuckle Drags :30 Alternating Quad Stretch :30 Air Squats (Controlled) 200m Run :30 Active Spidermans :30 Glute Bridges :30 Step Back Lunges Skill Squat Clean – Empty Barbell 5 Hang Power Cleans (Assess the hips) 3 Front Squats (Assess front rack/elbow position) 3 Hang Squat Cleans (Assess the hips) 5 […]

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Friday 07.23.21

Get Warm On a 5:00 Clock: :30 PVC Pass Through :30 PVC Lat Stretch (switch as needed) 1:00 Bike :30 Knuckle Drags :30 Hang from Pull-Up Bar 1:00 Bike :30 Active Spiderman Skill Alternating DB Power Snatch – focus on the grip and elbow 6 DB Deadlift – 3 Right / 3 Left 6 Hang […]

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Thursday 07.22.21

Get Warm 3 Rounds On a 2:00 Clock: 30 Jumping Jacks 20 Mountain Climbers 10 Air Squats 5 Burpees Skill 6 Plank Hold + Shifts (lift hands, touch elbows, touch shoulders) 6 Pike Hold + Shifts (lift hands, touch elbows, touch shoulders) :30 Straight-Leg Bear Crawls (length of gym or around the gym) 1:00 Floor […]

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Wednesday 07.21.21

Get Warm 1:00 Stretch Flow :30 Frog Hops :30 Box Step-Up :30 Child’s Pose on Box 200m Run Skill Front Squats (4:00) 6 PVC Front Squats (w/ :3 pause at the bottom) 6 Barbell Front Squats (w/ :3 pause at the bottom) 6 Light Loaded From Squats w/ :3 pause at the bottom) [Cover the […]

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Tuesday 07.20.21

Get Warm :30 Samson Stretch (each side) :30 Inch Worm to Push Up :30 Air Squats (controlled) :30 PVC Strict Press :30 PVC Press Downs (Lats) Row 500/450m Skill Bar Muscle-Up 2 Burpee to Kip Swing (do a burpee then jump to the bar and perform a Kip Swing) 3 Strict Pull-Ups (as deep as […]

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Monday 07.19.21

Get Warm Run 200m :30 Lunge to Pass Through :30 Knuckle Draggers Run 100m :30 PVC Cuban Press :30 PVC Good Mornings (use PVC not barbell) PVC Burgener Warm-Up 3 Down & Finish – “Speed through the middle” 3 Elbows High & Outside – “Keep the bar close” 3 Muscle Snatch – “Strong overhead” (or […]

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Saturday 07.17.21

GET / WARM 1:00 Bike :30 Knuckle Draggers :30 Jumping Jacks :30 Active Samson Stretch :30 Bike :30 Push-up to Down Dog 1:00 Squat Therapy Reps SKILL ASSAULT BIKE :30 Cadence/RPM of 40 :30 Cadence/RPM of 50 :15 Cadence/RPM of 60 :15 Cadence/RPM of 70 :10 Cadence/RPM of 80 1:00 Slow Feet Only Pedaling Recovery […]

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