Competition

Warm up 3 rounds 5 Yoga Push Ups 10 PVC Cuban Press A. Double Kettlebell Overhead Hold 4×30 seconds (100% 100 m Single Arm Overhead Carry Max), rest as needed between arms B. Step ups 4×5 each leg, increasing C…. Read more »

Friday 12/14 Strength 5 sets of 1 Push Press in Split + 2 Push Jerk in Split, increasing Conditioning 3 rounds of 2 minutes: 6 Hang Power Clean and Jerks (115/75) 8 Chest to Bar Pull Ups Burpees Over Bar… Read more »

Wednesday 12/12 A. 15 minutes for Quality: 250 m Row (moderate pace with damper on 0-3) 20 seconds Supinated Grip Bar Hang 10/arm Single Arm Suitcase Deadlifts (light to moderate weight) 10 Push Up Shoulder Taps B. Deadlift + Snatch… Read more »

Warm up 10 Push Up Shoulder Taps 10 PVC Standing Pass Throughs A. Single Arm High Pulls 3xMax Reps/arm (100% 10 RM), rest as needed between arms Then…Accumulate 90 seconds of Wall Facing Handstand Hold Note: If you are able… Read more »

Warm up 3 rounds: 5/arm Thoracic Rotation 5 Yoga Push Ups A. Single Arm Shoulder Press 2xMax Reps (100% 10 RM), rest as needed between arms B. Front Rack Step Ups 3×5/leg, increasing C. Landmine Press 3×5/arm, increasing D. 16… Read more »

Friday 12/7 Hoboken Winter Challenge – Rest Day OR All Levels WOD Saturday 12/8 Hoboken Winter Challenge or Experienced WOD

Wednesday 12/5 Warm up 5 minutes Row or Assault Bike (easy pace) Then 10 Minutes for Quality: 10 Supinated Grip Shoulder Press (empty barbell) 10 Ring Rows (4 second negative) 5 Inchworms A. Back Squat 2×12 B. In 25 minutes,… Read more »

Warm up 3 rounds: 5 Yoga Push Ups 10 PVC Cuban Press A. Single Arm Overhead Carry 3×100 m/arm (100% 100 m max), rest 90 seconds between arms B. 12 minute alternating EMOM: M1 – 15-20 GHD Sit ups M2… Read more »

Warm up 10 Push Up Shoulder Taps 10 Standing PVC Pass Throughs A. Single Arm High Pull 3×10/arm (100% 10 RM), rest 45 seconds between arms Then accumulate 90 seconds of Wall Facing Handstand Hold B. Front Squats 2×12 Note:… Read more »

Friday 11/30 Warm up 3 rounds: 5/arm Thoracic Rotations 5 Yoga Push Ups + Single Arm Shoulder Press 3×10/arm (100% of 10 RM), rest 1 minute between arms All Levels A. Every 90 seconds for 5 sets, 3 Back Rack… Read more »