Sport: Monday, April 5th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Monster Walk Steps Forward/Reverse/Left/Right 10/side Banded Clam Shells 15 Banded Glute Bridge-ups 20 Alternating Lunges 30 seconds Single-unders Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 20 Overhead Squats Stimulus for this piece today that we’re after is just to be working on some light-to-moderate loading with a focus on tempo and turn-over. Approach with either picking a flat weight and using it for all sets, or starting light and building a bit. We aren’t looking for you to establish a heavy 20, everyone of these sets should be finished with you having no problem hitting another 5-10 reps. Bar is taken from the floor. 1c) 20:00 – 29:00 – Every…
Move: Monday, April 5th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Monster Walk Steps Forward/Reverse/Left/Right 10/side Banded Clam Shells 15 Banded Glute Bridge-ups 20 Alternating Lunges 30 seconds Single-unders Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 12 Wall Therapy Squats This is an opportunity to work on the quality of your squat, and also an opportunity to show just how demanding this drill is. Even for the best athlete in the world they can do this and be dripping in sweat after these 6 sets purely because there is always room for improvement, always an opportunity to get into a better position. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 5/side Dumbbell Front Rack Split Squats + 10 Box…
Competition: Saturday, April 3rd, 2021
WOD: 1) “AGQ 17.4” – 2 rounds AQAP: 10 Deadlifts 315/225 20 Deficit Handstand Push-ups 4.5/3″ 30 Front Squats 95/65 12 minute time cap. HSPU’s can be Kipping or Strict. 2) “AGQ 20.2” – AQAP: 15 Chest-to-bar Pull-ups 10 Overhead Squats 95/65 15 Chest-to-bar Pull-ups 10 Overhead Squats 135/95 15 Chest-to-bar Pull-ups 10 Overhead Squats 185/135 15 Chest-to-bar Pull-ups 10 Overhead Squats 225/155 15 minute time cap. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Saturday, April 3rd, 2021
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Scapula Pull-ups 10 Hanging Hollow Rocks 3 Inchworms Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow. 1b) 15:00 – 45:00 – 30 minute AMRAP: 21 Calories Ski/Bike/Row 15 Toes-to-bar 9 Burpee Pull-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Saturday, April 3rd, 2021
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Scapula Pull-ups 10 Hanging Hollow Rocks 3 Inchworms Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow. 1b) 15:00 – 45:00 – 30 minute AMRAP: 21 Calories Ski/Bike/Row 15 Knees-up 9 Burpee Pull-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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