WOD, Thursday, 02.06.2016

Strength: (20 Minutes) Kipping Pull up/Toes to bar workshop 5 x 5 – 10 Kipping K2E -> 5 – 10 T2B or Pull ups -> 5 – 10 Chest to bar 5 x 10 Front to back swing with knee raise or Hips As close to bar as possible -> 5 x 10 Passive to […]

WOD, Wednesday, 01.06.2016

Oly: (18 Minutes) Within 15 Minutes 5 x 2+2 Snatch high Pull + Snatch *Build to a heavy set Strength: (17 Minutes) Deadlifts Within 12 Minutes 3 x 3 @ 100% of old 3RM

WOD, Tuesday, 31.05.2016

4 x 3 Pistols -> Weighted Pistols Deck Squats -> Elevated Pistol hold -> elevated Pistols or Plate Pistols Shrimps -> Bulgarian SS + Ankle Mobility between sets Alternate with 4 x 30 Seconds Weighted Plank   EMOM x 10 Double unders or 5 DU Attempts (Pick a number on the Double unders you think […]

WOD, Monday, 30.05.2016

For Strength: Within 15 Minutes Establish a 1RM Power Jerk   For Conditioning: EMOM 12 Minutes 8-15 Burpees/up downs/elevated up down 10-15 Wall balls 9/6 6/5 5-3/3 *Alternating exercises    

WOD, Sunday, 29.05.2016

For Skills: Muscle Up Progressions 5 x 5 deep dips or Russian dips -> 5 Full negative muscle ups -> 3 Muscle ups 5 False Grip Pull ups or Negative Pull ups – > 5 Tiptoe Transistions -> 5 Baby Muscle ups 60 seconds in a false grip chest to ring hold -> 60 seconds […]

WOD, Saturday, 28.05.2016

For Skills: HANDSTAND HOLDS ACCUMULATE 30 Seconds in a Back to wall Handstand on Parralettes -> 30 Seconds Free Standing HS 30 Seconds in a Back to Wall Handstand Support -> 30 seconds in a Hollow Plank + 30 Seconds Hollow Hold -> 30 seconds in a nose to wall HS Hold -> For Conditioning: […]

WOD, Friday, 27.05.2016

For Technique: Kipping Pull up/Toes to bar workshop Kipping K2E -> T2B or Pull ups -> Chest to bar Front to back swing with knee raise or Hips As close to bar as possible -> Passive to Active pull -> Arching scapular Pull -> Front to back swing For Conditioning: 10 Minutes Of Heavy Cindy […]

WOD, Thursday, 26.05.2016

Olympic Lifting: Within 15 Minutes Take 2 – 3 Warm up sets then 10 EMOM of 3 Power Snatch *No Touch n Go, but no Dropping bars either *Keep it light   For Strength: Deadlifts Within 12 Minutes 4 x 2 Deadlifts @100% of 3RM

WOD, Tuesday, 24.05.2016

For Strength: 5 x 2 Push press @95% of 3RM For Conditioning: 2 RFT In Pairs 14 Minute Cap 15 Man Makers   20/15   15/10 10/5 (With DBs, press up, renegade row, cluster) 30 Burpee on plate 45 Wall balls 9/6 6/5   5-3/3