Wednesday 1.10.18

Wednesday 1.10.18

Strength/Skill: Interval Holds 40s KB Farmer’s hold 20s rest 30s Ring support 30s rest 30s Hanging L-sit / Knee-tuck hold 30s rest 3 rounds WOD: AMAP 2 min Max Cal Row 1 min rest 2 min Max HRPUs (FBs do Ring Pushups) 1 min rest 2 min Max Cal Bike 1 min rest 2 min […]

Tuesday 1.9.18

Tuesday 1.9.18

Strength/Skill: Deadlift & Russian Swing Every 2 minutes for 5 rounds: 3 Deadlifts – 3″ deficit 10 Russian Swings (70/55) WOD: 17 min AMRAP 10 Wallballs (25/20) (FBs do 30) 10 BF situps (use same ball as Wallball) 1 Rope Climb **add 1 Rope Climb each round

Monday 1.8.18

Monday 1.8.18

Strength/Skill: Hang Squat Clean, 6 x 1 @ 90%, EMOM WOD: For Time Ladder 20 – 2 Box Jump Overs (24/20), i.e. 20, 18, 16 … 2 10 – 1 Hang Cleans (135/95), i.e. 10, 9, 8 … 1 **Every 3 minutes do 7 Burpees FBs: use a 185/125# barbell, and do 10 Burpees every […]

Saturday 1.6.18 – MO

Saturday 1.6.18 – MO

OLD ISABELLA FITNESS BENCHMARK MONTH KIND OF “JESS P” 6 Min AMRAP 10 Burpees 25 Double Unders (mod: WJR) MO Ladder  10-9-8-7-6-5-4-3-2-1 For Time Push Press (115/75) KBS (70/50) Front Squat (115/75) 1 Min Plank in between every round 20 Min Cap

Friday 1.5.18

Friday 1.5.18

Strength/Skill: Mobility & Floor Press WOD: 10 round EMOM min 1: 8 – 10 Medball Cleans (with a slam ball) min 2: 10 – 15 Floor Presses min 3: 15 – 20 Abmat situps

Thursday 1.4.18

Thursday 1.4.18

Strength/Skill: Shoulder Complex, 4 x 1, every 2 minutes 1 Complex = 1 Strict Press + 2 Push Presses + 3 Push Jerks off of the ground, no racks WOD: 18 min AMRAP Ladder 5 Clean and Jerks (135/95) 5 Burpees Increase C&J weight each round until you can’t increase anymore. Increase the amount of […]

Wednesday 1.3.18

Wednesday 1.3.18

Strength/Skill: HSPU Survival Every 2 minutes do 20 HSPUs. You cannot move on to the next set until 2 minutes are up. Max is 3 rounds. When you cannot complete 20 reps within 2 minutes, your skill is over. FB is 3″ deficit. WOD: 5 Round Sprint – Intervals For Time: 10 Pullups (FB Muscle-ups) […]

Tuesday 1.2.18

Tuesday 1.2.18

Strength/Skill: Front Squat, HRPU Front Squats, 4 x 3 @ 80%, every 90 seconds HRPUs, 4 x 8 example: 3 squats, 8 HRPUs, rest until 90 seconds are up 3 squats, 8 HRPUs, rest, etc… WOD: 3 RFT 30/21 cal Row 20 Box Jumps (30/24) 20 HRPUs record time 30 minute cap **If you finish […]

Friday 12.29.17

Friday 12.29.17

Strength/Skill: Snatch Complex, 4 x 1, every 90 seconds 1 Complex = 1 Muscle Snatch + 2 Low Hang (below knee) Snatches + 3 Hip Hang Snatches + 4 OHSs All without dropping the barbell FBs do Squat Snatches WOD: 15 min AMRAP 10 Overhead Squats (95/65) (mod: Front Squats) 15 Pullups 2 minutes of […]