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Hang Glide

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Skill/Strength: Strength
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Start at 65% of 1RM. If this is your 2nd week add weight this week.

WOD: Conditioning
5 rounds for time of:
10 squat cleans (95/65#)
30-second L-sit hold
10 squat cleans (95/65#)
60-second hang from pull-up bar

Finish: Midline
50 (4ct.) Flutter Kicks

Tune Up

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Skill/Strength: Strength
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Start at 65% of 1RM. If this is your 2nd week add weight this week.

WOD: Conditioning
21-15-9 reps for time of:
Deadlifts (225/155#)
Box Jumps (24/20″)
Hand Release Push-ups

Finish: Gymnastics
Toes-to-Bar: Max Reps

Double Down

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Skill/Strength: Strength
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

65% of 1RM – lift every 90 seconds

WOD: Conditioning
8 rounds for time:
10 Kettlebell Swings (24/16kg)
5 Push Press
10 Front Squats

All movements are performed with 2 kettlebells

Finish: Recovery
10 mins of mobility work

Taters

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Skill/Strength: Strength
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

65% of 1RM – lift every 90 seconds

WOD: Conditioning
7 min AMRAP
5 Toes-to-bar
10 Wall Ball (20/14#)
15 Lunges (L/R = 1)

3 Mins Rest

1 Min Strict Pull Ups
1 Min Rest
1 Min Chest to Bar Pull Ups
1 Min Rest
1 Min Kipping Pull Ups
1 Min of laying on floor

Finish: Core Work
50 sit-ups for time

Erg Sprints

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Skill/Strength: Strength
8 min EMOM
5 Strict Handstand Push-ups
5 Strict Ring Dips

Take your time and control the movements
Quality reps

WOD: Conditioning
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round.

Finish: Recovery
Mobility and recovery