Monthly archives: April, 2014

5/1/14

Mobility:

10 mins

Ankle mobility

Overhead Mobility

 

Strength:

10 Snatch Complexes- Increasing weight as long as form stays

Level 1 – Snatch grip Deadlift + Hang Power Snatch + 2 Overhead squats

Level 2- Power Snatch + 2 Overhead Sqauts

Level 3-  Squat Snatch+ 2 Overhead Squats

 

WOD:

3 Rds for Time

4 Bar Muscle Ups

8 Pistals ( Alternating)

16 Kettlebell Swings

32 Knees to Elbows

 

 



4/30/14

 

Mobility:

Over head mobility chart 10 mins

 

Strength:

3 rounds

Max Dead Hang pull ups

Rest 2 mins between sets

 

WOD:

21-15-9

DeadLift  ( 155/115)

Burpee Box Step overs (24/20)

 

 



4/28/14

Mobility:

Hip distraction stretch

Box Stretch

 

Skill:

Hang Clean

 

Strength:

10×3 Back Squat at 81% of 1 RM

WOD:

5RFT

3 Power Hang Clean (155/115)

6 Toes to Bar

9 Wall Balls

400 m run

12



WOD with WARRIORS | Memorial Day Weekend

We are honored to host and participate in the “21 Guns” WOD with Warriors this Memorial Day Weekend.

Vision of WOD with Warriors:

“1. To help people remember and observe Veterans and Memorial Day in a respectful and meaningful way.

2. To provide an opportunity for Veterans to connect to members of their Community through functional fitness.”

Head over to:  http://www.teamrwb.org/get-involved/wodwithwarriors

OR

Contact us: motiveslife@gmail.com for more information

image




4/24/14

 

Mobility:

Spend 10 mins doing front rack mobility work

 

Strength:

10×3 Front squats at 83% of 1 rep max

then

WOD

Bear Complex-

4 Rounds for Quality not Time

6 reps per round

1 rep consists of

Power clean> Front Squat> Push Press > Back Squat> Push Press

* each round try to increase weight. each “REP” should be done unbroken, may rest in between reps

Cash Out: 75 Double Unders



4/22/14

 

Strength:

Floor Press- Find 5 rep Max

WOD

12 min EMOM (Every Min on the Min)

6 Handstand Pushups

5 Burpee Box Jumps (24/20)



4/20/14

Mobility:

Hip Distraction stretch

Strength:

Back Squat 10×3 @78% of your 1RM

 

WOD

10 min Cindy

10 min AMRAP

5 Pull Ups

10 Pushups

15 Squats



4/18/14

 

Strength:

12 mins to find 1RM strict Press

12 mins to find 1RM Push Press

12 mins to find 1RM Split Jerk

 

WOD

1 min MAX Burpees

1 min Rest

1Min MAX Burpees

1min Rest

1 Min MAX Burpees

lowest score counts



4/16/14

 

Strength:

Front squats 10×3 @80% of 1RM

 

WOD

10,9,8,7……..2,1

Double Unders

Ring Push ups



4/16/14

 

Skill Work:

Snatch

Strength:

Trap Bar Deadlifts 5×5

WOD

21-15-9-9-15-21

Wall Balls

Toes to Bar

Burpees

 



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