Tag Archives: lunge

WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups Front rack lunge: 3 x 6 each leg 2. As many rounds as possible in 5 minutes: 10 Calorie effort on a thing 10 Hang power snatches @ 75 / 53 Rest 2 Minutes As many rounds as possible in 5 minutes: 10 CalorieContinue reading “WOD Thursday February 4th”

WOD Thursday January 21st

Warm up: 2 rounds of: 10 Toy soldiers / 30 seconds of butt kickers / 10 walking lunges Front Rack Lunge: 3 x 8 each leg 2. 3 Rounds for time: 20 Ab wheel rollouts 10 Kneeling squat jumps 5 Shoulder to overhead @ pretty heavy *Ab wheel rollouts are very difficult the first timeContinue reading “WOD Thursday January 21st”

2021 Winter Strength cycle

2021 Strength cycle:   Week 1   Monday: Back squat: 3 x 5 @ 80%   Tuesday: Strict Press + Push press: 3 x 5 @ 80%   Wednesday: Conditioning   Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )    Friday: Deadlift: 3 x 5 @ 75%   Week 2   Monday: BackContinue reading “2021 Winter Strength cycle”

WOD Wednesday October 28th

Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges

WOD Thursday August 20th

Warm up: Dynamic mobility / Empty bar work 20 minutes to build to a max: 1 Power clean 2 Hang power cleans 1 Power clean *This is a complex, hang on to the bar. 2. 8 Rounds for time: 8 Box step overs ( use dumbbells or kettlebells ) 8 Lunges ( hold the sameContinue reading “WOD Thursday August 20th”

WOD Wednesday July 15th

“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”