Month: April 2017

MONDAY 5.1.2017 WOD

Kids Do Work WARM UP: 2 Min Row Bike or Jump Rope Foam Roll or Lax Ball Each Leg 1 RNFT 10 Deadbugs 10 Bear Crawls 10 Crab Walks 10 Beat Swings 1 Wall Walk and Hold Thoracic MOB 2 RNFT with Empty Barbell 5 RDLs 5 Hang Power Cleans 5 Push Jerks 10 Hamstring …
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SUNDAY 4.30.2017 WOD

WARM-UP: Bike, Jog, Jump Rope or Row 2 Minutes 5 Minutes to Mobilize Ankles, Calves and Achilles 5 Minute Flow with Coach 5 Minutes Running Prep PART II CONDITIONING: “G’s Burden Run” 35 Minutes to Complete The Following Tasks in Order: FITNESS: A. Row 2K or 3K (Switching Every 500m) B. 6 x 250m with/without …
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SATURDAY 4.29.2017 STRONGMAN

Warmup: 1 RNFT Bicep openers 5/5/5/5 Shoulder openers 5/5/5/5 Part 1: 2 x 15 reps leg raises Part 2: 2 sets of max reps wide grip strict pull-ups Part 3: 60 sec of max reps hinge with 1 min rest between (empty barbell) Part 4: Build to 7 rep max for day of pause deadlifts …
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SATURDAY 4.29.2017 WOD

WARM UP: 2 Min Row, Bike or Jump Rope Group 1 – 2 Min Each Leg – Foam Roll IT, Quads, and Adductors Group 2 – 4 Min AMRAP of: 5 R & L Reverse OH Lunge with Slider https://www.youtube.com/watch?v=COoTmapEG-c 5 Pause Goblet Squats 10 Beat Swings PART 1: FITNESS With a Partner. Break Up …
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FRIDAY 4.28.2017 WOD

Teens Do Work Class with Johnnie WARM UP: 2 Min Row, Bike or Jump Rope Group 1 – 2 Min Each Leg – Foam Roll IT, Quads, and Adductors Group 2 – 4 Min AMRAP of: 10 Deadbugs, 10 Bear Crawls, 10 Glute Bridges, 10 Beat Swings Spiderman Variations and Thoracic MOB Coaches Choice of …
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