WOD 05.15.19

Warm-Up
Every 90 seconds, for 9 minutes (2 sets) of
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws use a light weight med ball.
Station 3 – Static Hang from pull up bar x 30-60 seconds (one set pronated, one supinated)

Conditioning

Every 2 minutes, for 30 minutes (3 rounds) of
Station 1 – 400 Meter Run or Row
Station 2 – 30 Wall Balls
Station 3 – 400 Meter Run or Row
Station 4 – 15 Strict Pull-Ups or Ring Rows
Station 5 – 15 Burpee Box Jump or Step-Overs

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above

05.14.19

Warm-Up
12-Minute Warm-Up for Hip Hinge Day

Accessory work
Every 90 seconds, for 18 minutes (3 sets of each)
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Toes to Bar, Hanging Leg Raises or Hanging Knee Raises
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold (6L/6R)

WOD 05.09.19

Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10

Followed by…
Two Sets:
30 seconds of Hollow Hold
30 seconds of Dumbbell Floor Press (light-medium weight)
30 seconds of Wall Sit hold
60 seconds of Double-Under or Jump Rope Practice
Rest 30 seconds

Accessory work
Three sets of:
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
Ab Mat Sit Ups x 20 to 30 reps
Rest 45 seconds

Conditioning
Five rounds for time of:
12 Stationary Dips; use rings, matador or boxes
12 Dumbbell Push Presses
12 Burpees

WOD 05.07.19

Warm-Up
Every minute, on the minute, for 10 minutes (2 sets) of
Minute 1 – Wall Slides x 5
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Waiter Carry) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

Conditioning
Every minute, on the minute, for 30 minutes (6 sets) of
Minute 1 – 12-8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups or Ring Rows
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press