WOD

SUNDAY 11.19.2017 WOD

WARM-UP

2 Minute Bike, Row, or Jump Rope

2 Rounds:
60″ Turkish Get-up Right
10 Glute Bridges/Contralateral Glute Bridges
60″ Turkish Get-up Left
6 – 8 Single Arm Bent Over Row

PART I: CONDITIONING

3 x 12 Minute EMOMs

Minute 1: 30 to 45″ Turkish Get-Up into Reverse Lunge, Right
Minute 2: 30 to 45″ One Arm Plank, Left
Minute 3: 30 to 45″ Isometric Hold, Top of a Pull-up or Ring Row
Minute 4: 30 to 45″ One Arm Plank, Right
Minute 5: 30 to 45″ Turkish Get-Up into Reverse Lunge, Left
Minute 6: Rest
Minutes: 7 – 10 Conditioning Piece
Minutes: 10 – 12 Active Recovery

Conditioning Pieces (3 Minute Hard Cap)

A. 3, 4 or 5 Shuttle Cone Sprints, Alternating With a Partner For Time

B. 50, 40 or 30 Cal Sprint on Assualt Bike For Time

C. 225, 150 or 75 Double Unders For Time

*Everyone will complete all three.

PART II: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility
Burgener Warmup with an empty barbell or very little weight.

PART I: 36 Minute Clock – 12 Minutes Per Station

STATION 1:

INT: Walk to Split 5 – 8 Reps @ 85% of 1 RM Split Jerk

ADV: Walk to Split 3 – 5 Reps @ 100% of 1 RM Split Jerk

STATION 2:

INT: 1 Behind the Neck Push Jerk + 1 Behind the Neck Split Jerk + 3 OHS @ 3331

ADV: 1 Behind the Neck Split Jerk + 1 OHS @3211 + 1 OHS @2111

STATION 3:

INT: 6 Front Squats @ 2.3.1.10

ADV: 3 Front Squats @ 2.10.1.3

SATURDAY 11.18.2017 STRONGMAN

7:00 am advanced level

Warmup: 1 RNFT
External oblique opener
T spine opener

Part 1: back squat 3 sets of 10 reps @ 40% of your 1 RM back squat

Part 2: 7 min emom of 5 yoke or barbell heavy Anderson squats

Part 3: 2 sets of max reps dips straight into max reps sandbag squats straight into max distance of yoke carry

Part 4: 6 min emom of 5 rear delt raises + 5 db or kb bicep curls

SATURDAY 11.18.2017 WOD

PART 1

FITNESS

With a Partner. P1 completes an entire Round of FC then P2 completes
an entire round of FC. Share the work however you see fit on the Cals.

10 Rounds of “FAST CINDY”
50 Cal Row
10 Rounds of “FAST CINDY”
50 Cal Row
10 Rounds of “FAST CINDY”
50 Cal Row

1 Round of FAST CINDY” =
3 Strict Pullups or Banded Strict or Straight Leg Ring Rows
6 Pushups
9 Air Squats

SPORT

With a Partner. P1 completes an entire Round of BBT then P2 completes
an entire round of BBT. Share the work however you see fit on the
Cals.

6 Rounds of the “Bergeron Beep Test”
50 Cal Row
6 Rounds of the “Bergeron Beep Test”
50 Cal Row
6 Rounds of the “Bergeron Beep Test”
50 Cal Row

1 Round of the “Bergeron Beep Test” =
7 Thrusters 75/55
7 Pullups
7 Burpees

Archives

GET STARTED TODAY RISK FREE!

Take the first step and don't look back. Sign up for our Fitness Development Program and after the first session with your Coach if you decide this isn’t for you we’ll refund 100% of your money back!

“Don’t fear failure so much that you refuse to try new things. The saddest summary of life contains three descriptions: could have, might have, and should have.” - Louise E. Boone

Address:

75 Selleck Street, Stamford, CT 06902

Phone Number: