Wod
Start and end with 200 Double unders
50 Weighted step ups with dumb bells or kettlebells farmer carry style 50/35 alternating legs
30 Thrusters 115/75
10 Musle ups (bar or ring or mix)
Post Wod strength and conditioning
20 Back squats
3 x 500 m row intervals. Rest as needed between efforts
or
3 X400 m run. Rest as needed between efforts.
Tabata- 20 seconds of work and 10 seconds of rest until reps for each movement are completed. Must complete each movement before moving on to the next. No rest between movements, as soon as you finish one go right into the next. Enjoy!!!
50 Power cleans 75/55
50 Push ups
50 Sumo Deadlift high pull
50 Burpees
Post Wod skill work
Muscle up practice.
Whatever will help you get to a muscle up. Strict pull ups, ring dips transition work etc....
Deadlifts 5X3 touch and go. 15 minutes to find a heavy 3 rep TnG.
WOD:
30,20,10.
Deadlift 155/105
T2B
Post WOD Strength & Conditioning
20 Reps of back squat at body weight. Scale as necessary in order to do 20 reps without dropping the bar.
3X500m row interval rest as needed between sets
or 3X400m run rest as needed between sets
Wod:
25 Minute Amrap
5 Pull ups
10 Push ups
15 K.B. swings 53,35
200 M run
This is the perfect workout to work on your pull ups and push ups. if you struggle with pull ups, maybe try a smaller band if you normally use one, or work on perfecting your kipping or butterfly, take your time, its only 5. If its too easy, try weighted.
For the push ups, try to make them perfect, its not just an upper body movement, engage your core and lower body as well. Keep your body straight and try to get full range of motion. (chest to floor and full extension)
Post wod skill work
handstand walk or hold practice
Jan 1 2018
we will be adding for 8 weeks - 2 programs for strength and aerobic conditioning in addition to normal programming
MWF- 20 backsquats
- start with body weight and if you complete all reps unbroken each week then add 10-20 lbs the next week.
MWF- 3x 500 m row intervals. Rest as needed between each.
MWF- 3x400 m run intervals. Rest as needed between each.
Wod option 1
murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
wod option 2
holleyman
30 rounds
5 wallballs 20/14
3 hspu
1 power clean 225/155
wod option 3
kelly
5 rounds
400 m run
30 box jumps 24/20
30 wallballs 20/14
nutrition will be key so if you need assistance please consult with Misty and team.