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    FRIDAY5:00 AM - 9:30 PM

    SATURDAY10:00 AM - 1:00 PM

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WOD'S ARCHIVE

  • Monday-150119

    By Alfredo Arango | In WOD | on January 19, 2015

    Monday-150119   Main Group Training- 4 sets, A1) Front Squat @20X1 x 8-12 reps A2) KB Chainsaw Row @20X2 x 12-15 /side   B) 30-20-10, FT Push-up (no worming) V-Up + 3:00 Rest + 2 x 5:00 AD or Row @85% (Constant Aerobic), on 2:30 Rest     Hybrid Group   Training- A) TnG/DnG Ps, […]

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  • FRIDAY-150116

    By Alfredo Arango | In WOD | on January 16, 2015

    FRIDAY-150116 MAIN GROUP WU:  5:00 – Row/AD @Z1 + 20yd Spiderman Lunge 8-10 GHD Hip Ext 8-10 Goblet Squats + 3 sets, 3 Sn High Pull 3 Mu Sn 3 OHS 3 HPS (Deep) Training- A. Accumulate 1:00 Hollow Hold + Accumulate 1:00 Arch Hold B. Sn RDL + Hang Power Sn + OHS  [2+1+1] […]

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  • THURSDAY-150115

    By Alfredo Arango | In WOD | on January 15, 2015

    THURSDAY-150115 MAIN GROUP WU: 10:00 – Row or AD 30 sec @70% (Aer) + 30 sec Z1 + 5:00 – Agility Ladder Drills + 2 x 15 Ankle Hops, on 30 sec Rest 2 x 10 Tuck Jumps, on 45 sec Rest 2 x 10 Split Squat Jumps, on 45 sec Rest 3 x 5 […]

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  • WEDNESDAY-150114

    By Alfredo Arango | In WOD | on January 14, 2015

    WEDNESDAY-150114 MAIN GROUP WU- 5:00 – Cyclical Work (Choice) @Z1 + 30-50 High Elbow Externals (tubing/plate) 30-50 Low Elbow Externals (tubing/plate) 30-50 Pull-aparts 30-50  Scap Push-UPS + 8-12 Behind The Neck Press 8-12 Good Mornings @3010 8-12 GHD Back Extensions @2020 Training- A) Inchworm to FLR hold [10 sec hold] x 10, rest as needed […]

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  • TUESDAY-150113

    By Alfredo Arango | In WOD | on January 13, 2015

    TUESDAY-150113 MAIN GROUP WU- 7:00 – Row/AD @Z1 + 20yd Spiderman Lunge 8-10 GHD Hip Ext 8-10 Goblet Squats + 3 sets, 3 Clean High-Pull 3 Mu Clean 3 FS 3 HPC Training- A. RDL + Hang Power Clean ([2+3] EMOM x 8:00) B. Snatch Press ( [behind neck] @3013 x 6-8 reps x 4 sets, on […]

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  • MONDAY-150112

    By Alfredo Arango | In WOD | on January 12, 2015

    MONDAY-150112 MAIN GROUP WU: 7:00 – Run (50m Intervals on 10 sec rest), AD, Row, or Jump Rope + 1 round Scap Activation WU Protocol 12 Goblet Squats 30yd Walking Lunge 12 GHD Hip Extension Training- A. 3 sets, Front Squat x 12-15 Reps, 45 sec Rest Ring Rows (Strict) x 12-15 reps, 90 sec Rest […]

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  • Friday-141219

    By Alfredo Arango | In WOD | on December 19, 2014

    Friday-141219 Main Group WU: 7:00 – Run (50m Intervals on 10 sec rest), AD, Row, or Jump Rope + 1 round Scap Activation WU Protocol 12 Goblet Squats 30yd Walking Lunge 12 GHD Hip Extension Training: A. Paused Front Squat (@23X1 x 5, 5, 3, 3, 2, 2, on 1:30 Rest) *Build to a TOUGH not […]

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  • Thursday-141218

    By Alfredo Arango | In WOD | on December 18, 2014

    Thursday-141218 Main Group WU- 5:00 – Row / AD @Z1 + 30yd – High Knees 30yd – Butt Kickers 20yd – Walking Lunges 20yd – Spiderman Lunges 20yd – Toy Soldiers + 20-30 Shoulder Taps 15-20 Scap Push-ups 50 Overhead Pull-aparts Training- 4 sets, @ 80-90% (Increasing Effort) 400m Run 25 Burpees 2:00 Rest *Aim […]

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  • Wednesday-141217

    By Alfredo Arango | In WOD | on December 17, 2014

    Wednesday-141217 Main Group WU:  7:00 – Row/AD @Z1 + 20yd Spiderman Lunge 8-10 GHD Hip Ext 8-10 Goblet Squats + 3 sets, 3 Clean High-Pull 3 Mu Clean 3 FS 3 HPC Training- A. RDL (@3010 x 8, 6, 4, 8, 6, 4, on 2:00 Rest) *Finish the 2nd round of 8, 6, & 4 heavier […]

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  • Tuesday-141216

    By Alfredo Arango | In WOD | on December 16, 2014

    Tuesday-141216 Main Group WU- 5:00 – Row / AD @Z1 + 30yd – High Knees 30yd – Butt Kickers 20yd – Walking Lunges 20yd – Spiderman Lunges 20yd – Toy Soldiers + 20-30 Shoulder Taps 15-20 Scap Push-ups 50 Overhead Pull-aparts Training- 10:00 @85% 200m Row 12 Bodyweight Row (Rings or Bar) + 5:00 Rest […]

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