Monthly Archives: November 2019

PREPARATION: Row/Ski 750m or Bike 1500m or Air assault for 3:00 15 Push Ups 10 DB Rows (10L/10R) STRENGTH/Met-Con WOD: Perform 2 rounds of the following “Drop Sets”: 8 – 10 -12 – 20 reps of: Bench Press (“drop sets” … Continue reading →

PREPARATION: Row/Ski 500m or Bike 1000m 2 rounds of: 5 RDL’s 5 Sumo Stance RDL’s 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows STRENGTH: WE are all heading into Deadcember soon, so it is time to establish … Continue reading →

Sorry for the delay, folks, but I had to sample another few Campari and Orange Juice as part of a research project… PREPARATION: Row/Ski 500m or Bike 1000m 10 Push Ups + 10 Look-Away Push Ups 8 Strict Press with … Continue reading →

PREPARATION: Row/Ski 500m or Bike 1000m WE will do all of this together Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast … Continue reading →

PREPARATION: Run 2 laps or Row/Ski 500m or Bike 1000m 20 Air Squats + 10 Air Squats with band around knees + 10 Goblet Squats 10 Thrusters with bar + 8 Thrusters with 65/45 + 6 x Single Squat Clean … Continue reading →

PREPARATION: Row/Ski 500m or Bike 1000m MedBall Plank Relay 10 reps of DB Press 10 Reps of Barbell Press STRENGTH/Met-Con WOD: Row/Ski 75m or Bike 150m + 10 reps of Bench Press @ 95/35 Row/Ski 150m or Bike 300m + … Continue reading →

PREPARATION: Row/Ski 500m or Bike 1000m 10 Rubber Band or Rope Pull-Throughs 10 Alternating Toe Touches with Kickback 10 “Single Knee on ground and then reach for other toe on outstretched other leg” 10 Single KB Deadlifts STRENGTH: Deadlifts, as … Continue reading →

PREPARATION: Row/Bike/Ski 3:00 10 Pulls with bar 10 High Pulls with bar 4 Single High Hang Squat Cleans with bar 4 Single Hang Squat Cleans with bar 4 Single Mid-shin Squat Cleans with 40% STRENGTH: E2MO2M, for 18:00 (9 sets) … Continue reading →

Monday Night Mixer PREPARATION: Row/Ski 600m or Bike 1200m Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power … Continue reading →

PREPARATION: Row/Ski 750m or Bike 1500m 20 Air Squats + 10 Goblet Squats with pause in bottom hip and ankle mobility drills 1 set of 7 reps of Back Squats @ 40% 1 set of 6 reps of Back Squats … Continue reading →