Friday 3/8/2019

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Strength

A Snatch Balance 2x6 (light)
B Hang Snatch Pull 2x5 @ 60-80%
C. Hang Power Snatch 2x4 @60-80%
D. Snatch High Pull(from floor) 2x4 @60-80%
E. Squat Snatch 2x2 @60-80%

Workout

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50/35 lb. dumbbell, 24/20 in. box
Time cap: 10 minutes

Post

Workout for a cause to benefit Joy US Foundation: Saturday, March 9 at 9am

Thursday 3/7/2019

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Strength
A1. Bench Press 2x4@85-90%, 2x2@90-95%, 1x8@80%
A2. Bird Dog Row 3x4/side

WOD
15 Minute Alternating EMOM
1: 1-3 Rope Climbs (L1: 2:1 Rope Pulls)
2: Max Effort Plank Hold
3: 100m Sprint

Post
Lax Ball: Glute/Trap x 30sec/side each
Band Hamstring Stretch x30sec/side
Band Groin Stretch x30sec/side
Band Glute Stretch w/ t-spine rot x 30sec/side

Workout for a cause to benefit Joy US Foundation: Saturday, March 9 at 9am

Wednesday 3/6/2019

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Strength
A1. Back Squat 6x2 @93+%
A2. SL Hip Thrust hold 3x20sec/side

WOD
Cash in: 100 Double Unders (L1:2:1 Singles)
50 Wall Balls (20/14)
40 Pull Ups (L1: Ring Rows)
30 Alternating DB/KB Snatch (55/35) (L1:35/25)
20 Burpee Box Jumps (24/20)
10 Wall Walks
Cash Out: 100 Double Unders

Post
Foam roll, lax ball, stretch

Workout for a cause to benefit Joy US Foundation: Saturday, March 9 at 9am

Tuesday 3/5/2019

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Strength
A. Strict Press 2x6
B1. Push Press 5x3
B2. Face Pull 4x10

WOD
15 Minute AMRAP
12 Toes 2 Bar (L1: Knee Raises/Supine leg raise)
8 Handstand Push Ups (L1: Pike Push Up/Seated DB Press)
40m Farmers Carry (Heavy)
*No more than 2 abmat HSPU. Rx=1 abmat & 25 lb plates at side or mat

Post
Bear Crawl 2x20m

Workout for a cause to benefit Joy US Foundation: Saturday, March 9 at 9am

Friday 3/1/2019

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Strength
A. Hang Clean Pull 2x4 @85+%
B. Power Clean 2x3 @80+%
C. Squat Clean 3x2 @90+%

WOD
Beginning on an 8-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

 
Post

Thursday 2/28/2019

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Strength
A1. WTD Pushup 4x2
A2. Pullup 4x3

WOD
3 Rounds
1 Minute Calorie Row
1 Minute Alternating Step Ups (Weighted Optional)
1 Minute Double Unders
1 Minute Tire Flips
1 Minute Rest
*Stagger stations as needed. May partner for tire flips if needed.

Post
Pigeon x 30sec/side
Rack Hamstring mobility x10/side
Couch Stretch x30sec/side
Partner Pec Stretch x30sec
Ring Lat stretch x30sec/side