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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editWarmup2 rounds: 30sec on/30 sec off 1) Hand Release Push Ups2) Crab Extension3) Pistols 4) Wall Walks 5) Active hangsAerobic Capacity5 ROUNDS1) Pull -up (Strict) (15 Seconds)2) Slam Ball (45 Seconds)GymnasticsEMOM x 91) The KIP-IN SEQUENCE *1 Foot Box Drill...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarmup2X200m Run6 Dumbbell Deadlifts9 Air Squats12 V-UpsAerobic Capacity5 ROUNDS1) Tuck Up (10 Seconds)2) Hollow Hold (10 Seconds)3) Knees To Chest (40 Seconds)Olympic PrepEMOM X 41) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch +...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmupTwo sets of:Perform 30 seconds each of the following movements…*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)*Station 2 – Banded Lateral Monster Walk*Station 3 – Banded Squats*Station 4 – Side Plank Hold*Station 5 – Russian...
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Dont Forget about yoga today guys!YogaYoga : )
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WOD16 Minute AMRAP:40 Alt DB Snatches (50, 35lb)40 Pull-Ups30 Burpees30 C2B Pull-ups20 Devil Presses20 Bar Muscle-upsScaled:16 Minute AMRAP:40 Alt DB Snatches (35, 20lb)40 Jumping Pull-ups30 Burpees30 Ring Rows20 Devil Presses20 Pull-Ups
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/editWarmup3 Sets1️⃣ Single Arm KB Rack Bench Tucks x 8/arm2️⃣ Single Arm KB Bench Row x 8/arm3️⃣ Single Arm KB Bench Press x 8/arm4️⃣ Crush Grip Glute Bridge Chest Press x 12/repshttps://www.instagram.com/p/CLCmEVqFcbQ/?utm_source=ig_web_copy_linkWOD“OPEN 11.2”AMRAP in 15 minutes9 Deadlifts (155/100 lb)12 Push-Ups15...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/editWarmup200m Run4 KB Squat Jerks R4 KB Squat Jerks L4 Alt Dual KB Split Cleans+200m Run6 Single arm swings R6 Single arm Swings L6 Goblet SquatsAerobic Capacity5 ROUNDS1) Double Unders (15 Seconds)2) Plate Jumps (45 Seconds)Olympic Prep2 Sets (with empty...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editWarmup7 EXERCISES. 30 SEC ON. 30 SEC OFF. 2 ROUNDS1) Pistolsmax reps. Alternate legs2) Strict Pull Upmax reps no kipping3) HS Hold :30 sec hold4) Hollow Hold :305) Hand Release Push Ups6) Lateral Jumps7) Crab extensionAerobic Capacity5 ROUNDS1) Sit-up (12...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarmup2X:200m Run1 devils press4 db front squats3 db push pressAerobic Capacity5 ROUNDS1) Back Rack Barbell Lunge (20 Seconds)2) Bodyweight Step Up (40 Seconds)Olympic prepTwo Sets w/ PVC or empty barbell:5 Muscle Snatch, 5 Overhead Squat4 Power Snatch, 4 Overhead Squat3...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarm-up2 sets:1️⃣ Single Arm KB Rack Pistol Squat X 4/side2️⃣ KB 1-1/4 Back Squat X 83️⃣ Goblet Kickstand Squat X 4/side4️⃣ Single Arm Overhead Squat X 4/sidehttps://www.instagram.com/p/CKzM9n2lXxv/?utm_source=ig_web_copy_linkAerobic Capacity5 ROUNDS1) Back Squat (3 Reps)2) Tempo Descent & Pause (5 Seconds +...
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