Wednesday 9.2.20

Prep 2 Sets Row x 15 sec hard Hip Thrust x 7 reps pause 5 sec on the top of each rep Banded monster walk x 20 step forward and backwards Goblet staggered stance Goodmorning x 7 reps per side Essentials A. 3 Sets Tempo Close Grip Bench Press x 5 reps @ 31×1 Rest […]

Tuesday 9.1.20

Prep 2 Sets Banded lateral Walk x 20 steps per direction Squat Twist and reach x 7 reps per side Kettlebell Jefferson Curl x 7 slow controlled reps Tall Kneeling Kettlebell Tricep extension x 14 reps Plank toe taps x 10 per side Essentials A. 7 Sets Overhead Squat x 3 reps *from the Floor* […]

Monday 8.31.20

Prep 2 Sets Row x 10 hard Pulls Reactive Box Step Ups x 7 per leg Banded Sissy Squat x 7 reps Goblet Landmine Squat x 7 reps Essentials A. 3 Sets Landmine Curtsey Step Back Lunges x 10 per leg On the 2:30 min B. 3 Sets Tempo Front Squat x 6,5,4 @35×1 Rest […]

Saturday 8.29.20

Prep 2 Sets Bike x 60 sec Reactive Box Step Up x 12 reps per leg Cyclist Squat x 12 reps Goblet Wall Sit x 30 sec Essentials A. 3 Sets Turkish get up x 2 reps right arm Tall kneeling windmill x 2 reps right side Rest 30 sec Turkish get up x 2 […]

Friday 8.28.20

Prep 2 Sets Row x 200 meters Banded plank x 30 sec Alternating Kettlebell Clean to half Kneeling Halo x 10 reps Switch Hands Kettlebell Snatch x 10 reps Essentials A. 9min Min 0-3 Power snatch x 5 reps Min 4-6 Power snatch x 3 reps Min 7-9 Every 30 sec Power snatch x 1 […]

Thursday 8.27.20

Prep 2 Sets Single arm Russian Kettlebell Swing x 8 reps per side Single arm Kettlebell Clean x 8 reps per side Single arm Kettlebell Rack Squat x 8 reps per side Single arm Kettlebell Push Press x 8 reps per side Essentials A. Hero WOD ‘OMAR’ For time: Thruster x 10 reps Burpee x […]

Wednesday 8.26.20

Prep 2 Sets Row x 10 cal Frog Pump x 15 reps Banded 3 way step x 5 cycles per side Staggered stance Russian kettlebell Swing x 10 reps per side Essentials A. 3 Sets Clean Deadlift x 2 reps Hang Clean RDL x 2 reps Hang Clean From Below the knees x 2-3 reps […]

Tuesday 8.25.20

Prep 2 Sets Landmine Windmill x 6 per side Landmine Push Press x 12 per side Landmine Hack Squat x 6 per side Essentials A. 3 Sets Unbroken Wall ball x 7-11 reps (10ft for males / 9 ft for females) Rest 30 sec Hollow Body Hold x 30 sec On the 3 min Marks […]

Monday 8.24.20

Prep 2 Set High Knee jump rope singles x 45 sec Drop Lunges x 10 reps Alternating Cossack Squat x 10 reps Split stance isometric Hold x 20 sec per leg Essentials A. 3 Sets Banded Quad RNT Suit Case Split squat x 7 per leg Tempo 2121 On the 2:30 min B. 12 Sets […]

Saturday 8.22.20

Hugo Open