by Chris Coker | Apr 9, 2018 | WOD
WOD Strength Deadlift: 6 sets of 5 up to difficult 5 rep, no bounce Conditioning 4 rounds for time: 400m sprint (this is where the workout is… attack these) 21 KB Goblet Squats (53/35) 9 Burpees OVER KB (not to behind) Rest 90 sec No Cap, but scale as needed to...
by Chris Coker | Apr 8, 2018 | WOD
WOD Strength Front Squat: Every 2 min: 60/5, 70/4, 80/3, 85/2, 88/2x2sets Conditioning AMRAP in 12 minutes: 60 Double Unders 50ft walking prisoner lunge steps (hands on head) 30 Russian KB swings (70/55) Extra Strength A) Snatch balance moving feet to riser/plate:...
by Chris Coker | Apr 6, 2018 | WOD
WOD Conditioning In teams of 2, one partner working at a time, AMRAP in 18 Minutes: 40 Deadlift (205/140) 30 Toes to Bar 20 Alt. DB Hang Clean and Jerks (50/35) Midline Rest 2 min then accumulate: 60 hollow rocks 60 wrist curls w/ empty barbell Break up as desired...
by Chris Coker | Apr 5, 2018 | WOD
WOD Strength 5 Sets: 5 DB Bench press e/arm building w/o 5 Single arm DB row w/ pause at chest 10 Box/Bench Dips (weight in lap if able) Conditioning 5 Rounds for Time (16 min cap): 9 Power Cleans (155/115) 6 Bar MU 10 Alt. Pistols *Scale MU with C2B, scale pistols w/...
by Chris Coker | Apr 4, 2018 | WOD
WOD Mobility Hamstring Mob w/ Band Distraction Forearm & Trap Smash w/ BB Conditioning For 6 Minutes: 30sec/30sec Intervals on Rower for Total Cal –Rest 3 minutes– For 6 Minutes: 30sec/30sec Intervals on Bike for Total Cal –Rest 3 minutes–...
