Archives

Skill: Use of new tool to help you with your DUs: speed balls! How to use em and where they are at! (You can buy your own here: http://www.jumpnrope.com/speedballs.htm) 10 min Mobility: Overhead [...]

Warm up: Run 200m (note this is not at 100% but something sustainable during the WOD) Pre-WOD Mobility: Tack and stretch internal rotation & work lax ball to pec minor on floor – 2 min [...]

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

Pre-WOD Mobility: On wall with legs up wall – stretch hamstrings gently, bend legs while staying on wall (move your butt away from the wall!) – put a lax ball under glutes, remove [...]

“Chelsea” Every minute on the minute for 30 minutes, perform: 5 Pull-ups 10 Push-ups 15 Squats Scoring: Once you cannot complete all work within the minute, continue the rest of the [...]

Pre workout mobility (10 min): Band distractions on hips, lacrosse ball to glutes, fire hydrant circles Strength: Clean Pull to Full Clean – 10 min EMOM at 80% of your 1RM of your Clean Then, [...]

Pre-workout mobility (10 min): T-spine smash with lacrosse ball and/or barbell, then T-spine rollout reaching overhead to hold unloaded barbell on floor Strength: (20 min) Push-press 3-3-3, Power [...]

Group warm up: Tabata squats (rest in bottom position) for 4 rounds 10 Minute Pre-workout Mobility: Lax ball to pec on wall, barbell shoulder smash, wrist openers Front squat: 2-2-2-2 (15 [...]

Partner Up! For time: Partner A holds barbell in front rack (185/120lb) while Partner B performs burpees – partners must complete 100 burpees Partner A holds a static plank while Partner B [...]

Overhead mobility – slow dislocates and presses from behind neck in lunge, external rotation on floor with partner isolating shoulder Strength: BB complex for form (50-60% of1RM) – 1 power [...]