Tuesday 20/09/29

Dynamic Warm Up- Mobility Prepare for: A.STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat B.WOD E3MOM x 15 MINUTES 3 ROUNDS FOR TIME 7 Burpees 5 DB Hang Squat Cleans (50/35)|(35/20) (Score is Slowest Time) Finisher: EMOM x 5 MINUTES 15 Supermans + Max Plank Hold then… Check out today’s NCMOBILITY from […]

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Monday 20/09/28

Happy Birthday to this guy!! … Dynamic Warm Up- Mobility Prepare for: A.STRENGTH ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press B.WOD For Time of: 50-30-10 Push Press (115/75)|(75/55) Box Jumps (20) Finisher: AMRAP x 5 MINUTES 2-4-6 and so on… Sit-ups DB Heel Taps Then… NCMOBILITY –Check out today’s NCMOBILITY from The […]

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Friday 20/09/25

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) B. WOD: AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge (green/blue)|(blue/yellow) 12 DBL KB Russian Swing 18 Sit-Ups -Rest 1:30- AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge 12 DBL KB Russian Swing […]

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Thursday 20/09/24

Dynamic Warm Up- Mobility Prepare for: A.WOD: For Time -Hard Cap 18:00- 35 Power Cleans (155/105)|(115/75) 40/30 Cal Row 25 Front Squats 30/25 Cal Row 15 Squat Cleans 20/15 Cal Row FINISHER: 2-3 Sets of: 15 Slow Banded Sumo Good Mornings 30 Fast Banded Curls  

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Wednesday 20/09/23

Dynamic Warm Up- Mobility Prepare for: A. Skill: 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the L-Sit, accumulate as much time in the position during the 1:00. (No Measure) B. WOD: EVERY 3:00 x 10 SETS 200m Run 20 Slam Balls (20/10) 20 Sit-Ups […]

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Tuesday 20/09/22

Dynamic Warm Up- Mobility Prepare for: A. Strength: Strict Press 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! B.WOD AMRAP x 12 MINUTES 5 DB Waist to Overhead (50/35)|(35/20) 10 DB Push Press 40 Double Unders Cool down: For […]

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Monday 20/09/21

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 4 SETS* 35/25 Cal Bike 12 Burpees -Rest 3:00 b/t Sets- * (Score is Slowest Time) B. Finisher: 4 SETS FOR QUALITY 12/12 Single Arm DB Supported Bent Over Row (AHAP) 10/10 Single Arm DB Glute Bridge Floor Press -Rest 1:00 b/t Sets- (No Measure)    

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Friday 20/09/18

Dynamic Warm Up- Mobility Prepare for: A. Strength: BACK SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) B. Metcon: “TABATA” 8 SETS EACH (:20 on /:10 off) TABATA 1 – Max WB Front Squats (20/14)|(14/10) […]

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Tuesday 20/09/15

Dynamic Warm Up- Mobility Prepare for: A. Strength: BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) B. Metcon: EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105)|(115/75) 2 Push Jerks 2 Front Squats *Complex […]

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Tuesday 20/09/14

Dynamic Warm Up- Mobility Prepare for: A.WOD: FOR TIME 100 Double Unders 50/40 Cal Row 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Burpees *Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP) (Score is Time) Finisher: FOR QUALITY Accumulate 3:00 in Weighted Plank (45/35)|(35/15) *Every time you break, 30 Bodyweight […]

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