Month: February 2019

Warm Up: – 3 rounds in 12 min

Row 250m

1 round Cindy

10 seated hip rotations

10 samson walking lunges

Skill: – Human Movement

WOD: – Tabata w/2 min rests

Shuttle sprints

Square cone drill

DU

PVC butterfly situps

Warm Up: – AMRAC 5

2 inch worm + pike pushups

5 banded shoulder pinches

5 kip swings

5 cal row

5 V-ups

Skills: – Bar MU drills

WOD: – AMRAP 10

3 bar muscle ups

9/7 cal bike

Accessory: – NFT

75 banded chest press

60 sec banded pec release

60 sec banded shoulder IR

30 cossack squats

Warm Up: – AMRAC 6

20 sec DU

5 goodmornings

5 shoulder rotations + BTN press

5 kneeling jump ups

—- Barbell warmup —-

WOD: – For Time

27 – 21 – 15 – 9 – 3

Deadlift @ 205/145

Box jumps @ 24/20

Push Press @ 115/75

Cool Down: – NFT

3 min bike

30 GHD hip extensions

Warm Up: – AMRAC 5

6 burpees

6 roll to V-sit

6 russian kb swings

6 kb goblet squats

—– PVC / Barbell wamup —–

WOD: – For Loads

Hang Squat Clean

3 – 3 – 3 – 1 – 1 – 1

Accessory: – For Quality; NFT

10 L-pullups20 false grip ring rows

2 min HS hold

Warm Up: – AMRAC 8

4 burpees

4 X 1 & 1/4 front squat

6 supinated grip ring rows

6 hang to L-sit

8 walking lunges

8 cal row or bike

—- PVC / Barbell warmup —-

WOD: – A. Front Squat

5 – 5 – 5 – 3 – 3

• Superset with 6 X curl + Arnold press

B. Push Press

5 – 5 – 5 – 3 – 3

• Superset with 6 X Partner glute-ham raises

Warm Up: – 3 rounds in 10 min

3 way hip stretch

10 PVC pass throughs

10 PVC thrusters

5 press in snatch

5 cal row sprint

—- Barbell warmup —-

WOD: – For Time

21 – 15 – 9

OHS @ 115/75

Deadlift @ 185/135

Accessory: – 2 rounds NFT

:20 sec L-sit hold

10 strict pullups

:20 sec support in rings

Max rep UB weighted pushups

Warm Up: – AMRAC 8

3 windmill R/L

5 ring transitions / ring rows

7 muscle cleans press

30 sec DU/SU

—– Barbell warmup —–

WOD: – AMRAP 9

3 power clean & jerks @ 185/135

3 ring muscle ups (sc: burpee pullups)

3 box jumps @ 30/24

Accessory: – NFT

100 banded leg curls

100 seated calf raises w/plate

Warm Up: – 2 min row/bike/jump rope

AMRAC 6

5 back squat @ 5551 + 5 rotations

5 thrusters

10 banded goodmornings

10 banded press w/2 sec pause

10 walking lunges

WOD: – A. Find a heavy 1RM in 15 min

B. EMOM 24

1: Row/Bike 15/12 cal

2: 20 air squats

3: 20/15 pushups

Warm Up: – EMOM 12

1: Row 15/12 calories

2: 3 inch worms + 3 burpee broad jumps

3: 20 banded pull aparts + 20 banded press

4: 15 UB wallballs @ 20/14

—– Barbell warmup —–

WOD: – 2 rounds for time

15 cal bike

25 floor press @ 155/85

50 deadlift @ 205/135

75 abmat situps

Warm Up: – AMRAC 12

3 burpees

3 pullups

6 db clean & press

6 jumping lunges

60 sec cal bike OR row

60 sec HSPU progressions

60 sec ankle/calf mobility

WOD: – AMRAP 20

“Mary”

5 HSPU

10 pistols

15 pullups

Cool Down: – NFT

1 mile jog or row / 2 mile bike