• Friday Nov. 30, 2018

    Strength: Muscle Ups

    A. Ring Kips

    B. Attempt Muscle Ups

    Pull Ups

    A. 3 x 6-8 scap pull ups

    B. Attempt Pull Ups

    WOD: Nate

    20 min AMRAP

    2 muscle ups or pull ups

    4 hspu

    8 kb swings (70/53)


  • Monday Nov. 19, 2018

    Strength: Muscle Up Peeps

    A. strict ring dips 5 x 8-10

    B.ring pull ups 5 x 8

    Pull  Up Peeps

    A. active scap hangs, 5 x :15

    B. chin up holds, 5 x :15

    WOD: 21-15-9

    KB swings (53/35)

    HSPU

    you have to call me night.......hawk.

  • Tuesday Nov. 20, 2018

    Strength:  Split Jerks: work to a 1 rep max.

    WOD:  21-18-15-12-9

    wall ball (20/14)

    pull ups

    calorie row

    1- 200m run each round

    WWKD

  • Wednesday, Nov. 21, 2018

    Strength:  Front Rack Step Ups 4 x 8

    or muscle up/ pull up strength

    WOD:  15 min AMRAP

    12 deadlift (185/135)

    12 lateral over the bar burpees


  • Thursday Nov. 22, 2018

    Thanksgiving Day!!

    WOD:  To Be Determined morning of.

    I'm bringing tons of mentos and diet coke, guess what we're gonna do?

  • Friday Nov. 23, 2018

    Strength:  Muscle Up: 

    A. 2 strict t2b + 2 strict pull ups x 5

    B. skin the cats 3 x 3

    Pull Ups

    A. active scap hangs, 5 x :15

    B. chin up holds, 5 x :10

    C. inverted bar row hold, 1 x :60

    WOD: 3 rounds for time

    10 clean & jerks (135/95)

    400m run

    who is your daddy and what does he do?


  • Monday Nov. 12, 2018

    Strength:  Muscle Ups

    5 rounds

    A1. strict ring dips, 8 reps

    A2. hollow hold, :30

    A3. arch hold, :30

    Pull Ups

    4 rounds

    A. scap hangs, 15 to 30 sec

    B. chin up hold 10 to 30 sec.

    WOD: For Time

    20 box jumps (24/20)

    20 c2b pull ups

    20 db front squats (50/35)

    20 t2b

    20 db push press (50/35)

    20 wall ball (20/14)

    20 burpees

    20 double unders


  • Tuesday Nov. 13, 2018

    Strength:  2 super sets

    40 ghd or med ball sit ups

    30 ghd hip ext or floor back ext.

    20 banded hammy curls

    WOD:  3 min AMRAP

    15/12 cal row

    9 power cleans (115/80)

    3 min rest

    3 min AMRAP

    15/12 cal row

    7 power cleans (135/95)

    3 min rest

    3 min AMRAP

    15/12 cal row

    5 power cleans (155/105)

    just hold your breath for 3 minutes


  • Wednesday Nov. 14, 2018

    Strength:  Muscle Ups

    A. strict c2b pull ups, 4 x 8-10

    B. false grip holds, 6 x 20sec

    C. ring push up hold, 6 x 35 sec

    Pull Ups

    A. hinge ring rows 4 x 6-8

    B. assisted 90 degree holds 4 x 10 -30sec.

    WOD:   3 rounds for time

    600m run

    21 hang power snatches (75/55)


  • Thursday Nov. 15, 2018

    Strength:  Super Slows!!

    A. front squats

    B. db bicep curls ( yea you read that correct)

    WOD:  3 rounds for time

    10 squat cleans (135/95)

    20 lateral box jump overs (24/20)

    50m side shuffle.

    Pray for snow!

    Mostly in the mountains though.


  • Friday Nov. 16, 2018

    Strength:  Muscle Ups

    A.  2 strict t2b + 2 strict pull ups, 5 rounds

    B.  skin the cats 3 x 3

    Pull Ups

    A.  scap hangs 4 x 15 to 30 sec. 

    B.  chin up holds 4 x 10 to 30 sec

    C.  inverted bar row hold, 1 x 60 sec.

    WOD:  12 min AMRAP

    3 front squats (95/65)

    5 v ups

    15 deadlift (95/65)

    legs right?

  • Monday Nov. 5, 2018

    Strength:  Muscle Ups

    A1. strict ring dips, 5 x 8

    A2. hollow holds, 5 x :25

    A3. arch hold, 5 x :25

    Pull Ups

    A. active scap hangs, 3 x :15 

    B. chin up hold, 3 x :10

    WOD: 10 min AMRAP

    1 t2b

    1 hspu

    2 t2b

    2 hspu

    3 t2b

    3 hspu 

    continue adding one till 10 min is up.


  • Tuesday Nov. 6, 2018

    Strength:  Weighted Glute Bridges, 4 x 10 add 20 to 40 pounds more than last time.

    WOD:  For Time

    800m run

    21 power cleans (185/135)

    200m farmers carry (53/35) one kb

    21 burpee box jumps (24/20)


  • Wednesday Nov. 7, 2018

    Strength:  Muscle Ups

    A. Strict c2b, 4 x 8

    B. False grip holds, 6 x :15

    C. Ring Push Up holds, 6 x :30

    Pull Ups

    A. Hinge Ring Rows, 3 x 6-8

    B. Assisted 90 degree holds, 3 x :10

    WOD:

    5 Rounds For Reps

    1 min wall ball (20/14)

    1 min db snatch (50/35)

    1 min row for cal. 

    1 min rest



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