Thursday January 17 2019

Thursday January 17 2019

 -Warm Up-


2 rounds


2 min bike

6 kossack squats

5 one arm waiters squats

5 dumbell press out squats

5 (3sec pause front squats with empty barbell or light weight)



-Strength-


Take 70% of heaviest set of 2 completed


Then perform


4-4-4-4 all @ 70% of your heaviest lift



-WOD-


18 minute cap


4 RFT


21 wall balls 20/14

18 pull-ups

15 deadlifts

12 HsPu

Wednesday January 16 2019

Wednesday January 16 2019

  -Warm Up-


2x


1 minute jump rope

10 shoulder openers

8 alt shoulder taps

6 eccentric ankle dorsiflexion

:20 table top hold

:10 hollow hold



-Strength-



EMOTM 10


Minute 1 - 6-8 lift and shift

Minute 2 - :5-:10 hand Stand negative


Then 2 rounds


5 bench bar muscle ups

3 hip to bar Kip

10 banded lat pull downs


-WOD-



Every 3 minutes for 10 rounds



15/12 cal row

8 T2B/ Hanging knee tucks / or V-Ups/sit-ups

8 DB step overs 24/20 (50/35 each hand)


*every round the t2b and step over reps go up by 2

*the row stays the same


15/12 8,8

15/12 10,10

15/12 12, 12

And so on...

Tuesday January 15 2019

Tuesday January 15 2019

-Warm Up-


2 rounds


6 kb high pulls with 2 sec pause at the top

6 boot straps

10 shoulder openers

6 single arm push press each side

6 single are ring rows each side



-Strength-


Chest supported bent over rows


8-8-8-8


Super set with single arm overhead carry


40m


(20m Down/back each arm)



-WOD-


5 rounds


Max push Press


REST 2 MINUTES


Max Strict Pull-ups


REST 2 MINUTES


Score = Total Reps