By | January 15th, 2018|Obstacle Racing, Wods|

Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. then 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges Choose ONE of the following Sports… Run: 3:00 repeats, rest 3:00, perform until pace or form deteriorates Row: 3:00 repeats, [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Warm-up: 2 rounds: 10 PVC pass throughs. 10 figure 8’s. 10 PVC good mornings. 50m bear crawl. 5 HSPU or sub of choice. Conditioning 15 – 12 – 9 – 6 – 3 of: Handstand Pushups Pendlay Rows 115/85# *10 minute time cap *Focus on flat back perfect form on rows Strength 800m Weighted farmers [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Run Warm Up 1500m-2k easy while working progressively to highest possible Cadence then 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist Choose ONE of the following Sports… Run: 300m repeats, rest 1:30, perform until pace or form deteriorates Row: 300m repeats, rest 1:30, perform until pace or form deteriorates [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Dynamic WU: 2 rounds: 5 4-point squats. 5 star lunges. 10 forward and side leg swings. 10 touchdown arm swings. 5 T2B or sub of choice. 5 Wall Balls. 200m Run. Strength: Box Jump 15 minutes to 1 RM *Warm up as follows 5 with 20” – 3 @ 24” – 2 –@ 30” Conditioning: [...]

By | January 15th, 2018|Wods, Wodstar Daily|

Strength: A) Back Squat 7×4 (80%) Strength 2: B) 6 sets Muscle Snatch x2 (Building each set) EMOM: C) Every 8 min x3 20 Cal Row 10 Burpee Box Jump Over 24/20″ 5 Bar Muscle Up  20 Cal assault bike Accessory Work: D) 3 Sets Rev hyper x15 ea leg GHD Raises x15

By | January 14th, 2018|Beach Body, Wods|

Body Work: Chest 1) Close Grip Bench Press: 3 x 8-10 2) Diamond push-ups: 3 x 8-10 Rest as needed 3) Incline press: 3 x 8-10 4) Feet elevated push-ups: x 3 x 8-10 Rest as needed 5) Decline DB Fly: 3 x 8-10 6) TRX flys: 3 x 8-10 Rest as needed Finisher: 150 Foot [...]