Thank goodness it’s Monday Warm up Foam roll posterior Chain ball release tere minor and major ball release foreman then 2x 10 ps in lunge position rotary band pull from bottom, KNEE ON OUTSIDE OF RIG 10 depth jumps 10 plank openers duck walk 2x run 400 m 1.CHOOSE OLYMPIC WEIGHTLIFTING EMOM or […]
PARTNER WOD COACH AND RMT EMILY CARRYING HER HUSBAND MIKE Slam ball drills …..outside A. Three sets of: Goblet Squats x 8-10 reps @ 3/0/1 Ring Rows x 8-10 reps @ 2/0/1 Kettlebell Swings x 20 reps Plank Hold x 45 seconds B. 15 12 9 REP SCHEME Strict Pull-Ups Push-Ups Air Squats […]
Oh ya !! Best picture ever ! Warm up ball release shoulder capsule 5 tempo push ups 0/0/5 start at bottom 10 ring pulls 10 lat pulls on rig… keep everything tight 2x 10 hold lunges plus 2 hops 10 SASL banded pulls STRENGTH : Option for C@J 5 push up, 5 jump squats 5 […]
THESE AMAZING GUYS MEAN BUSINESS!! WARM UP WILL DEPEND ON YOUR WEAK SKILL OR STRENGTH WEAK SKILL OR MISS STRENGTH 15 MIN PLUS METCOM OR 30 AND NO METCOM METCOM “Ghost with an attitude” The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute […]
Mobility time… Warm up lower banded body release on rig release here minor and major and pec on ball 10 ps towel slides 50 SS 10 wall balls 10 push presses with naked bar 400 m run STRENGTH Push Press – 5×3 10 ps weighted step ups MW @ MH METCON 15m AMRAP 60 Double […]
Lifting tonight Warm up 400 m run 2 min skip then 2x 10 ps SL good morning with dowel, keep non standing leg engaged Yielding ISO holds in lunge position set clock for 20 sec per side. 10 inch worm with push ups warm up for the clean 10m EMOM – 5 ps SL […]
MONDAY YA!!!!!! See you guys at 6:00am! Warm up foam roll posterior chain foam roll lats ball pec release banded hamstring release 10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m HERO WOD ….. meant to be challenging Kev With a partner, complete as many […]
Partner Wods OH YA! 3 DIFFERENT REP SCENES PARTNERS TEAM UP AND WORK TOGETHER ****E5MOM DO 2 A PARTNER BURGEES ! 9 min Amrap 200m Run or partner carry length of parking lot 15 Goblet Squats @ manageable weight 2/0/2 40 Single Skips 3 rds as many reps as possible 200m Run or partner […]
Fun finishers WARM UP Release shoulder girdle including tere M @Minor pec, lat, upper trap banded stretch upper body squat hold for 2 min while moving(oscillating) in the hold 5 inch worm push ups 2 min of skipping dowel practise O/H squat STRENGTH Overhead Squat 10 – 6 – 3 – 3 – 6 -10 […]
WARM UP ISO FUN!! WEAK SKILL OR MISSED STRENGTH 15 MIN OR 30 MIN WOD MARINE DRIVE WITH OR WITHOUT “THINGS OR ACTIONS OR 10 HILL SPRINTS 10 SEC AOE 45 SEC REST
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