WOD 01.17.2020

Warm-Up

Full Body CARs Routine

Followed by…

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Conditioning

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″

WOD 01.13.2020

Warm-Up

Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups or Scaled Strict Pull Up
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks

01.10.2020

Warm-Up

Banded Lat Stretch x 60 seconds each side
Banded Hip Flexor Stretch x 60 seconds each side

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps
Row Sprint Start x 10 pulls

Then…

Accessory work
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag or Kettlebell Front Squats x 10 reps
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Conditioning
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.

01.09.2020

Warm-Up
Overhead Movement Prep

Followed by…

2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

Accessory work
Three sets of:
Barbell Z-Press x 8 reps
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps
Rest 45 seconds

Conditioning
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike

WOD 01.08.2020

Warm up

Thoracic Iso Holds

Followed by…

Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5

Then…

Accessory work
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges