Search

Thursday April 4th WOD


Skill day!! Choose ONE!

Pull up

Ring Dip

Bar Muscle up.

Your coach will guide you from there after you choose your skill. You will stick with that skill for the next 4weeks!

* Please note...if you DO NOT HAVE A PULL UP OR RING DIP , you will NOT try for a Muscle UP.

Pull ups:

1. Hanging Active Scap Shrugs 2x10

2. Negatives (jump into chin up hold) - then lower 5 sets of singles with a 3 count decent

Ring Dip:

1. Negatives (jump into dip hold) then lower 5x1, 3 count decent

2. Dip Pulses 2x5-10

Bar Muscle UP

1. Hollow body pull downs: 3x10 reps

https://www.youtube.com/watch?v=mTgIKeYI2zc

-in between each set do

1a. Front Lever Band Pulls 8-10reps

(use a band that is challenging but doable, NO Kipping, strict as possible)

https://www.youtube.com/watch?v=BK83ZKlrdbk

2. Hollow Jump to support: (half get out of the pull drill) 3x3 reps

https://thebarbellphysio.com/bar-muscle-up-assistance-drills/

Conditioning: 12min total time (Go hard and fast!)

5min Amrap 21 Mountain Climbers 21 Toes to Bar 21 Push Press(95/65) (35/20lb DB)

rest 2 min

5min Amrap 15 Mountain CLimbers 15 Toes to Bar 15 KBS (70/55)(55/35)


48 views

Recent Posts

See All

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

Monday Sept 28th WOD

Strength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats RX Men: 40# DBs RX Women: 25# DBs RX+ Men/Women: 8 Devil Press

Friday Sept 25th WOD

Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS