Browsing category WOD

Push/Pull Final

Warm Up: bear crawls n’ booty shakin line drills Skill: strict push/pull, week 4/4 Honeybadgers: 4×6 negative pull up, pause at ¼ and ½ extension –or- find your max strict pull ups 4×12 seated “L” DB press. Try for all four sets at your “heavy” from last week. Skunks: 10

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Core Control

Sign up for the Paleo Challenge at the gym! Starts Monday, September 22nd! Warm Up: 5-5-5 squat-jump-tuck 20 hollow rock Skill: strict strength squat cycle, week 4/4 Honeybadgers: 3 attempts to find a heavy loaded lunge: note if you do farmer style (hard), front rack (harder), or overhead lockout (hardest)

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Rest Day

Sign up for the Paleo Challenge at the gym! Starts Monday, September 22nd! Choose From: Tuesday’s Training Warm Up: 10’ to find a heavy single turkish get up: PR! Skill: strict push/pull, week 4/4 Honeybadgers: 4×12 strict ring row, pause at chest for 1”. Lower rings and raise feet if

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Drag n’ Pull

Sign up for the Paleo Challenge at the gym! Starts Monday, September 22nd! Warm Up: 10’ to find a heavy single turkish get up: PR! Skill: strict push/pull, week 4/4 Honeybadgers: 4×12 strict ring row, pause at chest for 1”. Lower rings and raise feet if possible. 4×12 dumbbell kickback,

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This Week at the Box: Sept 15-20

Here’s a quick look at the best hour of your day, waiting for you at the gym this week: Monday, will be the beginning of the end of our 10-rep back squat progression- week 4 already! Following that: WBK- your heart will thank you- later. On Tuesday, will be week 4/4 of our strict push/pull

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WBK

Warm Up: thoracic flow +lunge compass   Skill: strict strength squat cycle, week 3/4 Honeybadgers: 3×10 ascending: find your heavy set of 10!   Skunks: 3×10, 70-75-77%.  These should feel goooooood. WOD: WBK 4 rounds: 400m run 25 wallball 25 KB swing   SkunkWOD: WBK, loaded. 4 rounds: 400m run 30

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3 Amigos

Team CF: Recreate! warm up: In team of 3: alley banded trio walk 20 synchronized squats 20 synchronized push ups alley shuttle relay, 2 each WOD: 3 Amigos 200m 3-man medball run (squat toss) 2000m row (200m intervals) 200m bear crawl relay (20m intervals) challenge the team with an ab

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Manmaker Meltdown

Warm Up: bear crawls n’ booty shakin Skill: strict push/pull, week 3/4 Honeybadgers: 4×6 negative pull up, pause at ¼ and ½ extension 4×10 seated “L” DB press. Try for all four sets at your “heavy” from last week. Skunks: 10 strict elevator ring pull ups , AFSAP. Alternate with:

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suhWEET

Warm Up: 15 wallball 20 hollow rock Skill: strict strength squat cycle, week 3/4 Honeybadgers: Bulgarian split squat, 4×8. Try and use your heaviest load from last week for all four sets. Alternating with 30” of accrued L-hang. Skunks: 3×10 across, add 5% load from last week, or shoot for

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Rest Day

Choose From: Tuesday’s Training: Warm Up: 10’ to find a heavy triple turkish get up: shoot for as close as possible to your heavy double from last week. Skill: strict push/pull, week 3/4 Honeybadgers: 4×10 strict ring row, pause at chest for 1”. Lower rings and raise feet if possible.

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