WodStar 071417

By |2017-11-01T18:22:36+00:00July 14th, 2017|Uncategorized|

Strength: Back Squat 5x5 (75%) Strength 2: Stiff leg Dead Lift 3x10 Strength EMOM: Every 90 Seconds x3 Hang Power Snatch + Power Snatch Strength EMOM: Every 90 seconds x3 Power Snatch (80%) WOD: 3 Rounds 4 Rope Climb 15' 8 Over Head Squat 185/135# 16 C2B Pull Ups 32 Cal Assault bike Accessory Work: [...]

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Power Everything Sample Day 2

By |2018-04-24T05:16:25+00:00July 13th, 2017|Uncategorized|

Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @50 3 @60 1 @70 : Continue to Build to [...]

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Power Everything Sample Day 1

By |2018-04-24T05:16:08+00:00July 13th, 2017|Uncategorized|

Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: 3X20 GHD Sit ups Med Ball Slams: 5x10 40/30lbs [...]

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Black Tiger Sample Day 2

By |2018-05-02T18:20:41+00:00July 12th, 2017|Uncategorized|

Skill: A: 10 min practice Bar-MU from box (Keep the box as high so you are comfortable but focus on getting both wrists and elbows over the bar at the same time) B1: 5/5 Pistols to box @40X1, rest 30 sec B2: AMRAP Unbroken set strict pull-ups, rest 90sec X4 set Endurance: C: 20 min [...]

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WodStar 071317

By |2017-11-01T18:22:36+00:00July 12th, 2017|Uncategorized|

Conditioning Run 1k 100 DU 50 Cal AB Run 800 80 DU 40 Cal AB Run 600 60 DU 30 Cal AB Run 400 40 DU 20 Cal AB

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Black Tiger Sample Day 1

By |2018-05-02T18:20:15+00:00July 12th, 2017|Uncategorized|

Skill: A1: Hang in hollow position 30sec, rest 30 sec A2: 10 Controlled beat swings, rest 60sec x 4 sets B: 3-5 Weighted strict pull-ups @31X1, rest as needed for 5 set EMOM: 20 min EMOM Min 1: 5-8 Gymnastic kipping pull-ups (Ring rows of you can't do 1 strict pull-ups) Min 2: 10 Hollow [...]

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WodStar 071217

By |2017-11-01T18:22:37+00:00July 12th, 2017|Uncategorized|

Strength: 5 Sets Dead Lift x3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (seat at parallel) Rest 3-4 Mins WOD: 40 Muscle Up for Time EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 kipping pull ups + 5 C2b PU 16/12 cal row

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WodStar 071117

By |2017-11-01T18:22:37+00:00July 10th, 2017|Uncategorized|

Strength: BTN strict press 5x5 EMOM: Every 2 min x4 2 Position Clean (Mid Thigh, below knee) WOD: 12 min AMRAP 21 Bar Facing Burpees 15 Power Cleans 185/135# 9 Strict HSPU Accessory Work: 4 Sets Supinated grip BB rows x10 BB Z Press x6-8

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WodStar 071017

By |2017-11-01T18:22:37+00:00July 10th, 2017|Uncategorized|

Strength:  Deadlifts: 10-8-6-4-2 Build in weight; make this tough. WOD: For Time: 3 Mile AD 30 KBS@35lbs 60 Box jumps 24/20" 3k Row 30  KBS @35lbs 60 Box jumps 3 mile run  

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