WOD 08.14.19

Warm-Up
Wall Slides x 10
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets)
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

Accessory work
Three sets of:
Dumbbell Bench Press x 8 reps
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
30 Lateral Jumps over the Bar
20 Push-Ups
10 Strict Pull-Ups, Strict Ring Rows or Scaled Strict Pull Ups

WOD 08.12.19

Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps

Conditioning
For time:
50 Calories of Assault Bike (or 75 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry

WOD 08.09.19

Warm-Up
Two sets of
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Side Plank Hold
*Station 3 – Air Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

Accessory Work
Three sets of:
45-Second Wall Sit
Rest 15 seconds
Goblet Squat x 15 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each side
Rest 60 seconds

Conditioning
Four rounds for time of
400 Meter Run or 500 Meter Row
12 Dumbbell Thrusters

WOD 08.08.19

Warm-Up
Roll the Ropes for 5 minutes.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Handstand Holds or Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

Conditioning

Every 90 seconds, for 30 minutes (5 sets) of
Station 1 – 15 Calories of Assault Bike (or 20 Calories of Rowing)
Station 2 – 5 Burpee Box Jump or Step-Overs + 5-8 Strict Pull-Ups
Station 3 – 200 Meter Run
Station 4 – 5 Burpee Box Jump or Step-Overs + 10 Walking Lunges with KB Farmer’s Carry