Tuesday Feb 5th, 2019

February 5, 2019 / By j0ssy
2 rounds for time of:
-50 GHD sit-ups
-60 hip extensions
-70 single-leg squats
 
Scaling
This triplet places a high demand on the midline with large sets of each exercise. Reduce the reps to a manageable level and plan on completing small sets with short breaks to get through each exercise.
Intermediate Option
2 rounds for time of:
-20 GHD sit-ups
-30 hollow rocks
-20 hip extensions
-30 arched body rocks
-60 assisted single-leg squats
 
Beginner Option
2 rounds for time of:
-30 Hollow rocks
-40 arched body rocks
-50 squats
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Sunday Feb 3rd, 2019

February 3, 2019 / By j0ssy

WOD 1=

D-Balls -90 sec Max Reps 80/60

-rest 90 sec

-90 sec Max Reps 100/80

-rest 90 sec

-90 sec Max Reps 150/100

WOD 2 = 4 rounds of: 3 min ON, 3 min OFF

-20/15 cal Row

-12 Box Jump Over 24/20

-Max Devil Presses 50/35

A “Devil’s Press” consists of a burpee with hands on dumbbells and chest touching the floor between the two dumbbells, followed by moving the dumbbells from the ground to overhead position. A double DB snatch or clean & jerk may be used to get the dumbbells from the ground to overhead. https://www.youtube.com/watch?v=_-iCGodEZNo

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Friday Feb 1st, 2019

February 1, 2019 / By j0ssy
WOD 1 = Deadlift
3×5 at 80% of your 1RM
 
*Stay with the same weight for all 3 sets.
If you don’t know your 1RM, then range-find using the following rep scheme with increasing load
10-5-5-4-3-2-2-1-1-1-1
 
 
WOD 2 = 4 sets for quality:
 
-20m Sled (pull)
-20m Sled (drag)
-10 DB Bench Press, go as heavy as possible with good form.. Keep elbows in if shoulder pain. Do not flare elbows.
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Thursday Jan 31st, 2019

January 31, 2019 / By j0ssy
FIve 2-minute rounds of:
-15-cal. Row
-Max strict weighted toes-to-bars
-Rest 2 minutes
 
Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B
 
https://www.youtube.com/watch?v=JEbVy7QKdEw
https://www.youtube.com/watch?v=-jLD7TRL7Z8
https://www.youtube.com/watch?v=MGpuMCgaroo
https://www.youtube.com/watch?v=kNkD88K7t0Y
 
Scaling
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.
 
Intermediate Option
Five 2-minute rounds of:
-12-cal. row
-Max strict toes-to-bars
-Rest 2 minutes
 
Beginner Option
Five 2-minute rounds of:
-10-cal. row
-Max strict hanging knee raises
-Rest 2 minutes
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Wednesday Jan 30th, 2019

January 30, 2019 / By j0ssy

50-40-30-20-10

-Wall Ball shots

-Double/Single Unders

-Wall Sit Ups

https://vimeo.com/182241311

17 minute time cap

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