Author: nbloch37

210515 Burn WOD Warmup: 10:00 3:00 machine + dynamic + 3:00 machine (increased pace) Conditioning: 8:00 x 3 w/2:00 rest between 1) 5 rounds: 5 pullups + 10/7 pushups + 15 squats *max distance C2 bike in remaining time 2) EMOM E – max calorie machine (AB/echo/run/ski) O – rest 3) AMRAP 5 burpees + […]

210427 Hybrid WOD Warm-up: 12:00 Dynamic + Amrap: 50 Single Unders + 20 Plank Shoulder Taps + 5/5 DB Hang CJ + 10/7 Cal AB or Echo Conditioning: E2MOM for 32:00 1) 3 Wall Walks + 15 DB Stoh + 75 Single Unders 2) 3 Rds: 8 Alt DB Snatches + 4 Alt Devil’s Press […]

210319 Hybrid WOD Warm-up: 10:00 10/7 Cal Row + 8 BB Bench Press (build) + 10 Alt DB Strict Press (both dbs locked oh) Strength: 16:00 2-2-2 BB Bench (rest :30 between 2s, heavier than last week’s 5/3/1) :50 L-sit Hold (Hang/Rings/Parallettes) 10 V-ups + 16 SL V-ups Conditioning: 20:00 Partner Amrap “YouGoIGo” 3x each […]

210126 Hybrid WOD Warm-up: 10:00 1:00 Machine + 10 Ring Rows + :30 Deadhang + 5 DB Curl&Press Strength: 20:00 Max Chin-up Hold into 15 Ring Rows 200’ Plate Pinch Carry (in 1-2 sets) 10 BB Curls 1:00 Elbow Plank (weighted if possible) Conditioning: 2 Rds for time (13:00 Cap) 40 SKB CJ (53/35, switch […]

201209 Hybrid WOD Warm-up: 15:00 3:00 Machine (inc pace) + Dynamic + Amrap: 10 RKbs + 5/5 DB Push Press + 10 Alt DB Snatches + :30 Machine Conditioning: 30:00 0:00-2:00: Machine increasing pace every :30 (start moderate to moderately high) 2:00-5:00: Amrap 12 KB Snatches (switch as needed) 50 Single Unders 16 SKB CJ […]

201012 Hybrid WOD Warm-up: 10:00 Dynamic + Amrap: :30 Bike/Run + 5 BB Front Squats Strength: 20:00 2 Front Squats (building to ahap) 10 DB Sit-ups 8/8 Bulg Split Squats (Goblet) 10 Hollow Rocks + 10 V-ups + :20 Hollow Hold Conditioning: E2MOM for 16:00 A- 15/10 Cal Bike + 10 DDB Snatches B- 150 […]