Workout of the Day (Friday January 19, 2018)

Every 3 min x 5:
200/175 m Row
10 Burpees Over Rower
20 Prisoner Squat Jumps

Technical:

6 x 2 Muscle Snatch

Metabolic:

10 Min AMRAP (Open 11.1)

30 Double Unders
15 Ground to OH Anyhow 75/55

Stabilization:

5 x 10 Toes to Bar (or reduce reps to a high number, but still unbroken for you)

 

mobility this Saturday is all about the lower leg. You are on your feet all day every day, learn how to mobilize them and make you feel lighter and freer!! I’ve competed a little and the first thing I do pre-comp is mobility on my feet and lower leg… hint hint, sign up!!!!

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Workout of the Day (Thursday January 18, 2018)

Technical:

5 x 3 Hang Snatch

Metabolic:
Partner a works, b does hold. Change as needed. If hold stops, so does movement.
1000m Row
Plank

50 Power Snatch (155/115)
Front Rack Hold
50 Partner Wall Ball
1000m Row
Plank
Stabilization:
5 x Bottom Up Kb Carry (is this straight arm OH or arm bent at 90°)
20 m Right Arm

20 m Left Arm

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Workout of the Day (Wednesday January 17, 2018)

Technical:

 

Build to a Heavy Single Back Squat

 

Metabolic:

 

Every 4 Min x 5 Rounds, Complete:

 

22/16 Cal Row

22 KB Swings 70/53

 

Stabilization:

 

5 x 3 Bench Press

170 Double Unders

 

Mobility Saturday! Especially after all these Double Unders, we are focusing on the feet, ankle, and calf! Yes, you can mobilize your r feet! It will make you feel lighter and freer for everything!!

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Workout of the Day (Tuesday, January 16, 2017)

Technical:
5x 3 Position P. Snatch

Metabolic:
100 Double Unders
50 DB P. Snatch 50/35
40 DB Box Step Overs
30 C2B
20 Wtd. Pistols

Stabilization:
250m Farmer Carry

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Workout of the Day (Monday January 15, 2018)

DWU
Push up starts
Ladders
Burpee Tuck Jumpe

Technical:

5 x 3 OHS

Metabolic:

5 Rounds:
10 OHS 135/95
10 Deficit PushUps 45/35’s

3 Min Break

7 Min AMRAP:
1 km Row
Ring Muscle Ups

Stabilization:

5 Rounds:
30 Double Unders
5 Alt Pistols

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Workout of the Day (Friday January 12, 2018)

Liners

6 Rounds:
20 Double Unders
6 Burpees

Technical:

5 x 4 Push Press

Metabolic.
Open WOD 13.2:
10 Min AMRAP:

5 Shoulder to OH 115/75
10 Deadlifts
15 Box Jumps

Stabilization:

100 AbMat Sit-ups

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Workout of the Day (Thursday Janurary 11, 2018)

Technical:
5 x 3 Cleans

Metabolic:
5 Rounds of:
20 Cal Row
10 Box Jumps
10 Single Arm DB Push Press (50-70/35-50)

Metabolic:
3 min. Hollow Hold/Superman
150 Double Unders

***Make sure to roll out your feet and calves

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Workout of rhe Day (Wednesday Janurary 10, 2018)

 

Technical:

 

5 x 3 Sumo deads

 

Merabolic:

18, 42, 60

Wall Balls

Deadlifts 155/115

*just don’t stop guys!!!

 

Stabiliaztion:

 

100 Double Unders

100 Pull Ups

** partition reps as necessary

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Workout of the Day (Tuesday, January 9, 2018)

Technical:
5x 2 Clusters

Metabolic:
100 KB Swings 70/53
*Every time you break
6 Thrusters (155-185/115-135)
12 Toes to Bar

Stabilization:
5x 20sec. KB Hot Potato

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Workout of the Day (Friday January 5, 2018)

Liners

3 Rounds:
250 m Run
20 Med ball squat cleans
(Do not allow ball to spin)

Technical:

5 x 4 Deadlifts

Metabolic:
17.1
10, 20, 30, 40, 50 DB Power Snatches 50/35
15 Burpee Box Jump Overs
*20 Min cap

Stabilization:

50 Double Unders
50 strict knee raises (no back swing, partition reps as needed)

 

Sobr forget, mobility class this weekend is the lateral knee and hip issue!!!!

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