Thursday (2021FEB25)- WOD
Focus:
EMOM Complex
1 Snatch Pull
I Hang High pull
1 hang snatch
1 OHS
WOD:
For Time
25-20-15-10-5 Hang Power snatches 95/65
50-40-30-20-10 Cal row
10-8-6-4-2 HSPU
Recovery:
750m light row or bike
Wednesday (2021FEB24)- WOD
Focus:
3 rounds
1 Min KB Swings 1.5/1
1 Min Row
1 Min Shuttle run
WOD:
Alternating Tabata (16 min total)
Pistol
T2B
kb sumo Deadlift high pull
Box Jumps
Skill
3x3 Skin the cat
Tuesday (2021FEB23)- WOD
Focus:
Weighted Pull Up
5 x 5
Super Set with 10 V-ups
WOD:
For Time:
75 Push Press 75/55
150 DU
75 Strict Sh. Press 45/35
**Every break in lifts is 5 burpees over bar**
Recovery:
Mobility 2 mins each (10 mins )
Banded Ankle distraction L/R
Foam roll calves
Archer Banded stretch L/R
Monday (2021FEB22)- WOD
Weightlifters and Powerlifters!
You guys will be lifting in the new space across the street! Almost everything is set up and ready to use. Thank you for you patience as we finish up a few fixes and installs in the new space over the next week.
The New Address: 1800 W Oxford Ave, Unit J, K, & L, Sheridan CO 80110 (Less Than 400m away from the old space)
Focus:
EMOM 12min
MIN 1: 5 Back squats
MIN 2: 10 Db Split squats (elevated foot)
WOD:
EMOM 20mins
Odd: 10-15 Burpees
Even: 15 Wall Balls UB
Finisher
Tabata Hollow Rock
Tabata Russian twist
Saturday (2021FEB20)- WOD
Focus:
3 Rounds
250m Row
25 KB Swings 32/24kg
200m Run
WOD:
For Time
2km Row
Rest 5 mins
500m Row
Recovery:
400m Medball run
Friday (2021FEB19)- WOD
Focus: Skill T2B
10min EMOM
Min 1: 3 Kip Swings
Min 2: 2 Kip Swings + 1 Kip & Knee Raise
Min 3: 2 Kip Swings + 1 T2B
Min 4: 2 Kip Swings + 1 T2B + 2 Kip Swings
Min 5: 2 T2B
WOD:
“Toes 2 Bar Nancy”
5 Rounds
400m Run
15 T2B
Finisher
Tabata Deadbug holds
Tabata Superman ext
Thursday (2021FEB18)- WOD
Focus: Prep
10 Mins to Build to opening weight for WOD
Rest 5 mins then hit WOD
WOD: 18.2 A/B
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Recovery:
foam roll, lax ball muscle manipulation or body tempering
Wednesday (2021FEB17)- WOD
Focus:
DB OH Lunge
DB banded Deadlift
10 Min EMOM
Min 1: 12 OH DB Lunges
Min 2: 10 DB Banded Deads with 4 sec descent
Build your OH DB weight to WOD weight
WOD:
5 Rounds
15cal Echo Bike
10 DB OH Lunges (single arm) 50/35#
5 HSPUs
Rest 2mins
Accessory
3x10 of
DB hammer Curls with 10s down
bird dogs L/R
fire hydrants L/R
Tuesday (2021FEB16)- WOD
Focus: Skill – HS walk
HS Walks
12min EMOM
Min 1- 8 Pike on Box Shoulder Taps
Min 2- 2 Wall Walks
Min 3- 20s Nose and Toes
Min 4- ME up to 30s HSW or hold
WOD:
3 Rounds
24 Lat Box Jumps overs 20″
16 DB Snatches Alt 35/20#
8 SA DB Devils Press 35/20#
4 Bar Muscle Ups
Recovery:
TYW
3x10
or
CrossOver Symmetry
Monday (2021FEB15)- WOD
Focus: Strength
Push Press
5x5 (% of WOD Weight)
1: 50%
2: 60%
3: 70%
4: 85%
5: 100%
WOD:
4x4min AMRAP with 2 Min rest between
4 Burpee Broad Jump 40″
8 Push press 135/95
12 Wall Balls 20/14
Finisher
30 Muscle ups for Time or 30 low transitions