top of page
Search

TUESDAY10252022

WARMUP

TABATA

SINGLE LEG OVER KB

PLANK KB TOUCH


HSW SKILLS

GET SOME


A. Every 20 sec x 15 reps: 1 ""lunge to kick ups"" into the wall

*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg.

*biceps by ears!


B. 5 sets: 1 wall-walk into 10-40 sec wall-facing HS hold

*rest as needed

**Focuses:

1. Hands stacked directly under shoulders

2. Feeling some of your weight in your fingertips

3. Actively pressing into the ground throughout hold

4. Squeeze legs and toes together- point toe


Got Some


3 sets:


20 Russian KBS @ 53/35#

40ft HSW

*3 min cap per interval

REST 3


WOD

FOR TIME


50-40-30-20-10:

Row Cals


15-15-15-15-15:

Burpee Box Jump Overs

*20 min cap


Intent: Row/Burpee Endurance - each week this cycle we will have a mixed cyclical test, often times combining bodyweight movements with various ergs.


Target: Intermediate = Sub 18/20 min (Male/ Female) Rx = Sub 16/18min


10 BURPEE BJ OVER FOR BEGINNERS OR SCALE.


Feel: SPICY - this should be tough, but you should be able to walk away with any crazy soreness or residual fatigue.

156 views0 comments

Recent Posts

See All

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Thursday 05162024

Stretch Day ! For load: DEADLIFT 3-3-3-3-3+ – Max reps on the last set. CARDIO PARTY FOR TIME 500M RUN ( around complex ) 50 CALORIES SKI 200M DUAL DUMBBELL FARMERS CARRY 50 CALORIES ROW 200M DUAL DUM

Wednesday 05152024

Warmup SKILLS EMOM 15 Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate) Min 5-9 (30 )crossovers / du / sing Min 10-14( 2-5) ring mu / bar / rows and dips WOD RX For time: 27-21

Comments


bottom of page