Max Effort 5K Row

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon

5k Row (Time)

Max Effort 5k Row

Deadlift MAX

Warm Up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Deadlift (15 mins to build to a 1rm)

Metcon (Time)

3 rounds for time
12 cal row
9 OHS 115/75
6 pull ups

EMOM Tuesday

Warm-up

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon (No Measure)

take 10 mins to work up to a heavy almost 1 rep max power clean.

then move into
16 min EMOM
even: 10/8 ski cals
odd: 3 power cleans with the weight you got to in 10 min portion

Short DT

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Back Squat (6x2 @30x1 @85% of 1rm )

Metcon (Time)

for time
400m row
3 rounds of  heavy DT @ 185/125 every time you break 20 air squats

Miles and Miles- Run and Row

Warm-up

qwu

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon (AMRAP - Reps)

in 13 mins run 1 mile and then with remaining time complete max effort power snatches @ 95/65

rest 2 mins

in 10 mins row 1600m then complete max effort PCs 95/65

Independence Day WOD

Happy 4th of July! 

Metcon (Time)

7 rounds
18 DL 135/95
18 HSPU's
18 cal row
18 clusters 135/95

add weight to barbell movement if desired

 

Check our Facebook page for holiday gym hours 

 

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Shoulder Work

Warm-up

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Weightlifting

Push Press (15 mins to find max)

Metcon (Time)

1000m row
100 double unders
50 kb swings 70/53
500m ski

Monday Madness!

Warm-up

qwu

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Back Squat (6x3 @30x1 @82% of 1rm )

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
400m run
18 wb 20/14
14 T2B
12 slam ball
10 PC 185/115

5K Run

Warm Up: 

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon (Time)

5k on runner
followed by
100 double unders

Cleans and Wall Balls

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Weightlifting

Clean (15 min to find 1rm)

Metcon (Time)

100 wall balls for time every time you break 5 pull ups and 25 double unders