WOD

WEDNESDAY 4.18.2018 WOD

PART 1

FITNESS

5 RNFT
8-12 Back Squats + :30 Sec Of Max Alt Reverse Lunges W/ KB in Goblet Position
8-12 Pronated Barbell Row

SPORT

6-4-4-2-2
Back Squats
Pronated Barbell Row

PART 2

“ROCKY MOUNTAIN WAY” 20 Min Cap
(W/ A Partner Break It However You See Fit)

FITNESS

2 RDS For Time
(W/ A Partner Break It However You See Fit)

60 DUs or 2x Singles Each
50 Wall Balls
40 Box Jump Overs Or Step-Up Overs
30 Single Kettlebell Power Clean 70/53 or 53/35
20 Pull-Ups Or Banded Or Ring Rows

SPORT

For Time
(W/ A Partner Break It However You See Fit)

80 Wall Balls
60 Box Jump Overs 24/20
40 DB Power Cleans 50/35
20/16 Bar MU
40 DB Power Cleans
60 Box Jump Overs
80 Wall Balls

PART 3 OPTIONAL

3 RNFT
12-20 DB Hammer Curls
20 Med Ball Toe Touches

TUESDAY 4.17.2018 WOD

PART 1

FITNESS/SPORT

“TOM & JERRY’

Row 5K
(Yes A 5K, Guys Look To Sub 20 Min, Gals Look To Sub 25 Min)

Rest As Needed

20 Min AMRAP NFT

10 R/L Lateral Step-Ups (Add Weight If Possible)
:30 Sec L-Sit Off Pull-Up Bar Or Hollow Hold
10 Free Handstand Kick Ups Or 10 Kick Ups Against Wall Or 5 Wall Walks
:30 Sec R/L Side Plank Rotations

MONDAY 4.16.2018 WOD

PART 1

FITNESS/SPORT

4 RNFT

6 Dual DB Push Press @3313
10-15 Ring Push-Ups Or Rack Push-Ups @2020
6 R/L Dual KB Single Leg RDLs

PART 2

“STONES”

STAMINA

15 Min AMRAP
W/ A Partner (Break It Up However You See Fit)

20/16 Cal Row
10 Hand Release Push-Ups
20 Heavy Russian Swings 70/53
30 AB Mat-Sit-Ups

STRENGTH

15 Min AMRAP
W/ A Partner (Break It Up However You See Fit)

20/16 Cal AB
12 Strict Pull-Ups
6 Man Makers 50/35

SUNDAY 4.15.2018 WOD

The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting TODAY (4/15) classes are offered on Sundays at 9am & 10am only.

PART I: WARMUP

10 Minutes General Flow Including

2 Rounds
15 to 20″ Single Arm Kettlebell Hollow Hold + Flutter Kicks
5 Single Arm Kettlebell Turkish Sit-ups
5 Single Arm Z-Press

Hip and Shoulder Mobility

PART I: UPPER BODY STAMINA

4 Rounds
1 Minute Max Double Unders
1 Minute Max Turkish Get-ups As Heavy As Possible*
Rest 1 Minute

*This Means at Most 2 Reps

Part II: LOWER BODY STAMINA

Every Minute On The Minute For 9 Minutes

Sprint 10″ on the Rower
Recover 50″ on the Rower

SCORE = Average Power (Watts) Over 9 Minutes

Rest 3 Minutes

Part III: CONDITIONING

Death By Burpee Pull-up

SPORT: Start at 3

FITNESS: My scale to Rack Pull-ups or simply Burpees. May start between 1 to 3 Reps

PART IV: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: 8 Minute Clock

BEG: 3 Pause Front Squats + 1 Pause Split Jerk
ADV: 2 – 3 1 & 1/4 Front Squats + 1 Pause Split Jerk

PART II:

BEG/ADV: Every 2 Minutes For 10 Minutes

1 High Hang Squat Clean + 15″ Pause Split Jerk

PART III:

BEG/ADV: Every 3 Minutes For 12 Minutes
1 Hang Squat Clean + 1 Split Jerk + Overhead Support.

PART IV: Every Minute For 10 Minutes

BEG/ADV: 1 Clean & Jerk

SATURDAY 4.14.2018 WOD

The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting this weekend (4/15) classes are offered on Sundays at 9am & 10am only.

PART 1

FITNESS/SPORT

Team Of 3

9 Min AMRAP
Min 1 Shuttle Run
Min 2 Dual DB or KB Goblet Squats
Min 3 Rest

1 Min Rest

9 Min AMRAP
Min 1 Cal AB
Min 2 DB or KB Power Clean
Min 3 Rest

1 Min Rest

9 Min AMRAP
Min 1 DUs
Min 2 DB Walking Lunges or KB (Front Rack Or At Side)
Min 3 Rest

PART 2 OPTIONAL

3-4 RNFT
10 DB Floor Press
10 Double DB Palm Facing Row
20 Alt Landmine Twist

SATURDAY 4.14.2018 STAMFORD STRONG

External oblique opener
Hinge
Shoulder opener

3 sets z press x 12 reps

Pendlay Rows & Single Arm Dumbbell Presses 3 rounds to failure. Rest as needed between rounds.

Sandbag Front Rack Lunges & Sandbag Front Squats 3 Rounds to failure. Rest as needed between sets.

Cool down: Every :30 sec complete 3-5 strict supinated grip pull-ups pulling your sternum towards the bar while maintaining a bit of an arch to focus on lats

FRIDAY 4.13.2018 WOD

The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting this week (4/15) classes are offered on Sundays at 9am & 10am only.

PART 1

“WHISTLE WHILE YOU WORK”

5 Min Warm-Up Deadlifts

FITNESS W/ A Partner
(Break It Up However You See Fit)

10 Min To Establish A 3 Rep Max Deadlift Or Trap Bar Deadlift

Rest 2 Min

12 Min AMRAP
24 Pull-Ups Or Banded Or Rack
18 Cals Row
12 DB Shoulder To Overhead 50/35
6 Synco Bar Facing Burpees (One Barbell)

SPORT W/ A Partner
(Break It Up However You See Fit)

10 Min To Establish A 1 Rep Max Deadlift

Rest 2 Min

12 Min AMRAP
24 C2B
18 Cals Row
100 Ft Handstand Walk* (P1 Perform 25 Ft HSW P2 Perform 25 Ft HSW)
6 Synco Bar Facing Burpees (One Barbell)

*Use A Partner For Handstand Walk For Balance*

PART 2 OPTIONAL

3 RNFT
20 Banded Lat Pull-Downs
20 Banded Pull Apart
:30-:60 Sec Hollow Hold (Add Weight If Possible)

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