Saturday 8.26.17

HUGO OPEN Come out and watch and cheer on from 9-12 At Home WOD 5 Rounds For Time: Lunge x 20 steps Right Side Plank x 45 sec Left Side Plank x 45 sec

Friday 8.25.17

RP: Light Training Day Essentials: A. 15min EMOM 1. Wall Sit x 30 sec 2. Arch Hold x 30 sec 3. Plank Marches x 30 sec B. 14min Every 2min as Fast as possible Complete Slam Ball Over Shoulder x 2 Burpee x 4 Air Squat x 8 Fitness: A. 15min EMOM 1. Wall Sit […]

Thursday 8.24.17

Essentials/Fitness/Performance: A. 20min 65% Run x 1min Row x 1min Jump Rope x 1min No Push Up Burpee x 1min B. Mobility Foam Roll -Back x 2min -Lat R x 1min -Lat L x 1min Saddle x 2min Seated Straddle x 2min Twisted Cross R x 1min Twisted Cross L x 1min

Wednesday 8.23.17

Essentials: A. 15min EMOM Front Squat x 1 rep 50% Tempo 30×1 B. Benchmark Jackie For Time: Row x 1000 meters Thruster x 50 reps Pull Up x 30 reps Fitness: A. 15min EMOM Front Squat x 1 rep 50% Tempo 30×1 B. Benchmark Jackie For Time: Row x 1000 meters Thruster x 50 reps […]

Tuesday 8.22.17

Essentials: A. 15min Every 30 sec 1.Pull Up Negative x 1 reps 2.Box Dips x 5 reps B. 3 Rounds For Time: Assault Bike x 900 meters Alternating Dumbbell Power Snatch x 21 reps Goblet Squat x 12 reps Fitness: A. 15min Every 30 sec 1.Muscle Up (Ring or Bar) x 1 Attempt 2.Box Dips […]

Monday 8.21.17

Essentials: A. 15min EMOM 1.Single Leg Cross Body Deadlift x 5 rep side 2.Plank to Pike Rock x 5 reps 3.Tuck Up x 5 reps B. 20min EMOM 1.Bear Crawl x 50 ft 2.Touch and go Deadlift x 5 reps 3.Hanging Knee Raises x 8 reps 4.Russian Kettlebell Swing x 25 reps Fitness: A. 15min […]

Saturday 8.19.17

Essentials: A. 12min Every 30 sec 1.Kettlebell Swing x 9 reps 2.Parallette Jump Over x 3 reps B. For Time: Incline Push Up x 50 reps Dumbbell Shoulder to Overhead x 75 reps Single Under x 100 reps Fitness: A. 12min Every 30 sec 1.Power Clean and Jerk x 1 rep 70% 2.Box Jump Over […]

Hugo Open Prep: Do’s and Don’t’s

In case you need a little help or might have some nerves for the competition, here’s our list of Do’s and Don’t’s in preparation for the upcoming Hugo Open: SLEEP Do: Get 7-9 hours of sleep every night for a week leading up to the event. Don’t: Try to get 9 hours of sleep the night before […]

Friday 8.18.17

Essentials: A. 16min EMOM 1.Turkish Get Up x 3 reps 2.Jumping Tempo Squat x 5 reps @30×1 3.Banded Good Mornings x 10 reps 4.Cossack Squat x 3 reps per leg B. For Time: Wall Ball x 30 reps No Push Up Burpee x 20 reps Assault Bike x 10 cal No Push Up Burpee x […]

Thursday 8.17.17

Essentials: A. 21min EMOM 1. Assault Bike x 30 sec 2. Farmers Carry x 30 sec 3. Vertical Med Ball Underhand Toss x 30 sec B. Mobility Standing Straddle x 2min Lizard R x 2min Lizard L x 2min Saddle x 2min Squat Hold x 4min Fitness/Performance: A. 21min EMOM 1. Assault Bike x 30 […]