Author: johnnyb0uchard

WOD for 5.28.20Warm-upKStar Pre-Squat Hip OpenerStrengthFront Squat (EMOM x 8 x 2 Front Squats @ 85% of 1RM)Accessory Work (Optional)Metcon3 x 10 Romanian Deadlifts 10 Bent Over Rows 10 Single Leg Hip Thrust/sideSocial Distancing WODWarm-up5 Rounds For Time 100m Walking Lunge EMOM do 6 V-Ups. Workout starts with V-Ups....

WOD for 5.27.20Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...

WOD for 5.26.20Warm-upWarm-upA) 3:00 of Row/Ski Erg/Air Bike with nasal breathing only B) 3x 10 Passthroughs 10 Kang Squats w/PVC 5/side Cossack Squat 1/Knee Hug Lunge to Worlds Greatest StretchStrengthDeadlift (3 x 10 @ 55-60% of 1RM)Workout Of The DayMetcon (Calories)For Total Calories 1 Minute Assault Bike 1 Minute Rest 2 Minute Assault...

WOD for 5.22.20Warm-upWarm-up3x 10/7 Cal Bike 10x Samson Lunge 10x PVC Pipe Good Morning 5 Push-Ups 5 Strict Pull-Ups or 1 Pull-Up NegativeWorkout Of The DayMetcon (Time)21-15-9 Hang Power Clean (115/75) Push Jerk (115/75) Burpee Pull-UpTime domain for this is 9-12 minutesSocial Distancing WODJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of...

WOD for 5.21.20Warm-upSquat Prep Warm-Up10 Kang Squats (Good Morning + Squat 10 Cossack Squats 10 Figure Four Squats 10 Pistols or Reverse Lunges 10 90/90 Hip Swivels 10 Jump SquatsStrengthFront Squat (EMOM x 9 x 3 Squats @ 80% of 1RM)Accessory Work (Optional)Metcon3 x 10 Good Mornings 10 Back...

WOD for 5.19.20Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...

WOD for 5.18.20Warm-upGeneral Warm-Up #13 sets Row 1:00 or Air Bike 1:00 10 forward/back single leg swings 10 side to side single leg swings 5 plank walk outs (inch worm with no push-up) 5 push upsWorkout Of The DayMetcon (AMRAP - Reps)5 Rounds In 3:00 Complete 20/15 Cal Ski 20...