3 rounds for time of:
-10 strict knees-to-elbows
-10 reps Power snatches, (No more than 155lb. Singles or touch and go according to ability
-10 strict knees-to-elbows
-10 burpees
Tuesday May 3rd, 2022
May 3, 2022 / By j0ssy
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Monday May 2nd, 2022
May 2, 2022 / By j0ssy
20 min alternating EMOM
Odd- 15/12 Cal row
Even- 1 round of Cindy: -5 Pull-ups -10 Push-ups -15 Air Squats
*Scale reps on Cindy as needed to complete in 1 minute Ex. -3 pull-ups, -6 push-ups, -9 Air Squats
or -2 pull ups, -4 push ups -6 air squats
Workout 2: = wellness 10 min of Poliquin step https://www.youtube.com/watch?v=ycTK-ISOr2I
Goal = 5 sets of 20 on each side
Don’t rush today. Any version you choose should be pain-free. Scale to Patrick step if needed https://www.youtube.com/watch?v=lTktLtISKek Remember to balance on one leg at the top of the movement. Use the Vastus to control the movement. Experiment with -Support under the heel (e.g., slant board) -Height off the ground (up to 6 inches) -Weight (don’t add more than 50% bodyweight. No one today should get close to 50% unless you have been doing this movement)”
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Sunday May 1st, 2022
May 1, 2022 / By j0ssy
Agility ladder basics
Linear series (2 trips each)
https://www.youtube.com/watch?v=KYJX0Wt6OdM
get faster each time
-1 foot in each box 0:25
-2 feet in each box 0:35
-linear hop with two feet 0:52
-slalom skiier 1:05
-icky shuffle 1:26
Lateral series. do 2 trips each. 1 on each side
-lateral crossover 1 foot in each box 2:23
-2 feet in each box 2:40
– 2 in, 2 out 2:58
– one legged 1 in 1 out 3:40
-2 footed snake 3:59
Workout 2
2 Rounds:
Alternate With a partner to take 4 gym length trips each of banded sprints.
-Forward
-One side
-Other side
-Backward
The goal is for foot speed, and coordinated range of motion. Partners regulate so that runners get 15-20 steps per length
Workout 3 ): 4 rounds
-30s max shuttle run
-2 min rest
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Saturday Apr 30th, 2022
April 30, 2022 / By j0ssy
For time
-100 Double unders
-30 alternating Dumbbell step ups (no more than 24/20 inch and -50/35lbs)
-75 Double unders
-30 (15 each side) single arm OHS
-50 Double unders
-30 toes 2 bar
-30 DB down up (to deadlift) https://www.youtube.com/watch?v=f462Gs9LqVU
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Thursday Apr 28th, 2022
April 28, 2022 / By j0ssy
24-21-18-15-12-9-6-3 reps for time of:
-Bodyweight deadlift
-¾ bodyweight bench press
-½ bodyweight squat clean
Scaling: This WOD is high volume with light to moderate weight for form. Choose loading that allows you to consistently move through each set with minimal rest. Adjust to a percentage of bodyweight that allows you to do more than 10 reps when fresh, but don’t go above the recommended percentages of bodyweight. If it is too easy for you, then just go faster.
Beginners can consider reducing the overall volume as well as weight, and should treat this as a technical WOD with assistance from the coach.
Beginner example: 15-12-9-6-3 reps for time of:
-Deadlift, 65/95
-Bench press, 45/65
-Squat clean, 35/45
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