21 Oct FRIDAY, OCTOBER 22ND
Strength: 8 Strict press Every 3 min for 5 sets Start @ 55% and increase from there as desired WOD: 10-1 Toes-2-bar Double DB Devils press 12 min cap Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
20 Oct THURSDAY, OCTOBER 21ST
WOD Strength: Back Squat x 20 reps (week 3 of 4) Add 5-10 # from last week Accessory: 4 rounds for quality 10-15 back extensions 1 min weighted plank hold Double KB Farmer carry walk, 100ft PEEK into the WEEK...
19 Oct WEDNESDAY, OCTOBER 20TH
WOD: For time 60 Cal Row/Bike 50 Double Unders 400m run 30 Push-ups 20 Double DB Overhead lunges, 35/25 10 Bar MU (burpee pull-ups) 20 Double DB Overhead lunges 35/25 30 Push-ups 400 m run 50 Double Undres 60 Cal Bike/Row Indoor: row once and bike once Outdoor: row twice PEEK into the WEEK...
18 Oct TUESDAY, OCTOBER 19TH
Strength: 15 min to complete 4 sets of 5 Halting Clean Pull (2 sec pause at knee) @ 75% + of 1 rm clean WOD: 12 Power Cleans, 135/95 12 Box Jumps (24/20") 9 Power Cleans, 135/95 12 Box Jumps 6 Power Cleans, 135/95 12 Box Jumps 9 Power Cleans, 185/125 12 Box Jumps 6 Power Cleans, 185/125 12...
17 Oct MONDAY, OCTOBER 18TH
Strength: Turkish Get-up 4 x 1 per arm WOD: 2:30 on, 30 sec rest - 5 rounds 200m run buy-in Shoulder-to-overhead for reps in remaining time Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 PEEK into the WEEK...
16 Oct SUNDAY, OCTOBER 17TH
A. Mobility -Lat foam rollx 90 sec per side -OH banded distraction -Banded lat pull-down -Banded rocking spider lunge x10 each leg B. Skill/ technique Every 2 min- 3 sets @ light: 3 BTN Push Press + 2 Pressing SN Bal + 1 SN Bal C. WOD/Strength: Every 2 min x 9 sets OHS 5-5-5-3-3-3-1-1-1 Building up to...
15 Oct SATURDAY, OCTOBER 16TH
FITNESS CLOTHING SWAP TODAY!bring clean and in good condition fitness wear including shoes, wraps, gear, and clothing that you don't use and find some treasures for your self! This is at our indoor location: 175 De Haro St PARNTER WOD(s) 5 min Stations/ 1 min rest between...
14 Oct FRIDAY, OCTOBER 15TH
Strength/ Skill: Alternating for 5 sets -3 Snatch Pulls Start at 85% of 1 RM snatch and increase from there. -5 Standing box jumps @ high WOD: for time 10-1 Sumo deadlift high pull 1-10 Bar facing burpees 13 min cap Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
13 Oct THURSDAY, OCTOBER 14TH
Skill practice: Kipping handstand push-up -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg position for kipping -send it! WOD: “Upside down Nicole” 20 min AMRAP 400m run Max rep HSPU/ box HSPU PEEK into the WEEK...
11 Oct TUESDAY, OCTOBER 12TH
Skill: Ring MU drills -Ring drops -Transitions -Swings Then, EMOM 10 Ring MU x 1-5 each min Or /Outdoor: 10 min AMRAP 5 Ring dips/ negatives 5 low ring rows 10 GHD sit ups WOD: 12 min AMRAP 3 Wall Walks 6 Reverse Burpees 9 Toes thru rings (outdoor does toes-to bars) PEEK into the WEEK Wednesday- 20 rep back squat week 2 Thursday- push dominant Friday-...