Skill: Strict Pull Up or Super Strict Ring Row4 Min EMOMBetween 5-10 Reps Back Squats, every 2 min8×2 18 Min AMRAPBuy IN 100/80 Cal Bike or 125/100 Cal Rowthen with time remaining AMRAP of5 Pull Ups10 Push Ups15 Air Squats Hold and Power, 3rds, Every 2 min (18 min)45s Wall Sit + 15 Squat Jumps […]
Skill: HRPU4 RD EMOM5 Slow and Controlled (perfect) Push UpsFocus on have the chest hit the floor (or mats).Focus on Keeping a straight line from ankles or knees to shoulders, which means no high butts or sagging hips Back Squat, 7×4Every 2 min Partner Chipper, 24 min2k Meter Row (1800 M/F) (1600 F/F)100 Kip Swings15 […]
Back Squats,6×6, Every 2 minutes 2 min on: 1 min off for 23 min cap7RFT10/7 Cal Bike or Row10 KBS2 Rope Climbs Deck of Cards, Pyramid, 30 minutesDiamonds: BJOHearts: BurpeesClubs: Hang CleansSpades: SDHP 3 (+3 card) = 1 rdafter each round, 1 min plank Skill: Irish Get Up using appropriate weight Bench Press, 6×6, every […]
Back Squats5×8, Every 2 min 20 Min AMRAP10 Strict Press20 DB Step Overs (1 for 1)Every 2 minutes 50 Jump Ropes Skill: Review the difference between snatch/squat style swing and hip hinge swing KB Circuit, 5RD EMOMMin 1: 10 Dead Stop KBS (eye level)Min 2: 16 Figure 8’sMin 3: 16 Plank KB Pull Through For […]
Skill: Wall Ball4 Minutes, EMOM, 5 Perfect Wall BallsFOCUS on the first wall ball being a med ball clean to wall ball Back Squat, Every 2 min4×10 WOD:5 Min On – 2 min off4 min On – 1:30 min off3 min On – 1 min off2 min On – 30 Sec off1 min On 50 […]
Skill: Push Press*Focus on a quick dip with the knees out and heals down on the dip. Back Squat5-4-3-2-1Every 2 minutes Every 3 min for 21 min20 Butterfly Sit Ups15 Push Presses10 Box JumpsRest with time left from 3 minutes Skill: Cleans from the ground, high hang, and low hang.Focus on establishing a solid starting […]
Skill: Strict Pull UpEMOM, 4 min, 5-10 Reps More than 2 purple bands = ROWS**Practice Tough Ring Rows Back Squats9×2, every 90 20 Min AMRAP3 BJ2 Pull Up1 Strict Press (From Ground) (Or feel free to do 9, 6, 3) Skill: Clean PullsFocus on Shrug, then slight elbow bend/pull Mini Sprint Course100 Jump Ropes (-20 […]
Skill: Rope Climb4×1 EMOMfor Climbers: Minimum Pulls to get to the target heightfor 2/3 Pullers: Max height in 2 or 3 pullsfor modifiers: As strict of a body as possible, Slow on the way down, quick on the way up. 35 Min AMRAP10 DB/KB Front Squats7 Dips (+7)1 Rope Climb (+1)2 Lap run Skill/Power8 Strict […]
Skill: Bentover RowFOCUS: Being perfectly still with your hips and back.Once you are locked into the position, rocking is NOT supposed to occur.Focus on performing the movement with your upper/mid-back and not using your lower back to assist in pulling the weight up.EMOM: 3×8 Strength:Back Squat, 8×3, Every 90sSlow Down, Double Pump, Fast Up 20 […]
Hotshots 19 Hero wod 6RFT30 Air Squats19 Cleans7 Pull-ups400 m row Skill: Rope Climb4×1, EMOM*Goal:for Climbers: Minimum Pulls to get to the target heightfor 2/3 Pullers: Max height in 2 or 3 pullsfor modifiers: As strict of a body as possible, Slow on the way down, quick on the way up. Back Squat, Every 2:3018-15-12-9-6-3Progressive […]
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