Monday March 12 2018
WARM UP 10 Banded pull backs chest openers 10 seated 10 lifting your butt 20 sec hold in reverse plank 10ps S L deadlift 10 walking lunges with small MB extension with arm STRENGTH incline Bench Press tempo 5/0/5 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips […]
Tuesday March 13 2018
Love this pic. Lifting Tonight WEAR SOCKS WARM UP 10 hanging lat pull ups 10 floor shoulder retractions wall squats will doing 20 wall circles, keep thumbs on wall, straight up and around 10 per position, banded shoulder work 5 burpees depth jumps 15 mb torso twist, side to side, down and press up […]
Saturday March 10 2018
Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below when switch back to where you left off in the wod! match up the numbers….switch on and off. 2x bear crawl 2x crab walk 25 jumping jacks plank jacks 1.Amrap 6 […]
Friday March 9 2018
18.3 18.3 plus wod or just 18.3 Workout 18.3 2 rounds for time of: 100 double-unders scaled 100 single unders 20 overhead squats 100 double-unders 100 single unders 12 ring muscle-ups chin-over-bar pull-ups 100 double-unders 100 single unders 20 dumbbell snatches 100 double-unders 100 single unders 12 bar muscle-ups chin-over-bar pull-ups Men perform 115-lb. […]
Thursday March 8 2018
18.3 oh YA!!!! WELL WE SURVIVED 18.1 AND 18.2 ….. WHAT WILL BE UP FOR 18.3???? 18.3 PLUS WOD… DEPENDING ON WHAT IT IS? OR Weak skill 15 min WOD “CHERYL” Buy-in 500m Row Then 5 Rounds of 10 Front Squats 65/95 10 lean backs on bench, feet secure under rig 10 Alternating KB […]
Wednesday March 7 2018
Warm up 8 deficit pushup …..use yoga blocks or weight plates 10 lat pull up …. if doing it right it will initiate your beat swing 10 ps SL towel drags working the hamstring foam roll posterior chain repeat towel drag repeat foam roll STRENGTH Bench Press – 6×8 – 55-65% 1 RM 10 […]
Tuesday March 6 2018
CHIPPER TUESDAY STRATEGY 10 REPS 5 RDS FILTHY FIFIES 50 Box jumps (24/20)MH 50 Jumping pull-ups/ JUMP OFF BENCH OR FLOOR…. CHIN OVER BAR 50 Kettleball Swings (35/26)MW 50PS Steps walking lunge 50 Knees to Elbows/ on rig or floor 50 Push Press (45/35)MW 50 Superman 50 Wallballs (20/14)/ neck issues…. look straight ahead […]
Monday March 5 2018
Some of the gals from CFSS getting their sweat on the assault bike Warm up 10 SASL banded rows 10 beat swings…. keep body tight / hang knees up 10 air squats 5 slam ball burpees over the shoulder toss Strength front squat 5/0/5 5 rds 6-10 ps single side box step ups with […]
Saturday March 3 2018
Team training at its finest 30 min cap One partner is dragging a sandbag or running 200 m with a mb while the other start down the list. When athlete 1 come back they take over where Athlete 2 was in the rep scheme METCOM “THE TONY” 100 Single Skips 40 Jumping Lunges […]
Friday March 2 2018
warm up for 18.2 For 8-12 minutes, performing the following: 5 Cat/Cow 5 Straight Leg Raises Each Leg 5 Lateral Lunges Each Side 5-10 Front Rack Prep 4-5 MB Cleans Each round, increase the weight on the clean until you get up to a moderate to heavy load. You may need to remove Step […]