AXLE Strength 1-29-19
Strength #1
Sandbag BEAR hug carry
5 sets 100m
Grab a heavy bag, give it a hug and WALK
Strength #2
Cuban Press
5×4 #35/45
EMPTY BAR ONLY!
AXLE Strength 1-2-19
Front Rack Reverse Lunges
5 x 10
5 Rounds
10 DB Snatches
30 sec Enterprise
30 sec pinch plate hold
Rx 35 / 50
AXLE Strength 11-7-18
Drop Snatch
5 x 3
Stay lighter, focus on speed under the bar
High Hang Snatch
5 X 3
Building sets, with good form, focus on hip speed
Squat Snatch
5-5
3-3-3
1-1-1-1
Rowing WOD 10-14-18
METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
LOTS AND LOTS OF METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ITS THE LAST WEEKEND!!!!!!!!!!!!!!!!!
WOD 10-13-18
NO CLASSES TODAY!!!
Come cheer on the athletes!!!
First Heat starts at 9AM!!!
WOD 10-9-18
Warm Up
3 min easy row
5 x
10 stroke on
10 strokes off
-5 min rest with stretches: couch, hamstrings, back
Assessment
1 min weighted plank
WOD
5 K row
WOD 9-21-18
Warm Up
1000 meter row
sprint 5 strokes every 100 meters
20 arm circles
20 elbow circles
20 wrist circles
wrist stretches
PVC shoulder series
WOD
ROWING WOD 9-16-18
Warm Up
3 Min easy row
20 stroke pyramid
3 min stretch
Long distance stroke rate work…. Let’s get some meters for the Fall Challenge
2 Rounds
3 min 22-24 s/m
-1 min rest-
2 min 26-28 s/m
-1 min rest-
1 min 30-32 s/m
-1 min rest-
2 min 26-28 s/m
-1 min rest-
3 min 22-24 s/m
– 2 min rest-
WOD 8-30-18
2 X
3 min AMRAP
3 box step overs
3 plank down and ups
6 box step overs
6 plank down and ups
9-12-15 etc.. keep adding 3 reps each round until time limit.
-2 min rest-
3 min AMRAP
3 Dips
1 parking lot sprint
6 dips
1 parking lot sprint
9-12-15 etc… keep adding 3 reps each round until time limit
– 2 min rest, then start second round-
Fire Factory
Fireman’s Carry skill practice
- Pair up with someone of equal build and take turns carrying each other 50ft.
- 30 minute AMRAP (2 Person Teams)Iditarods 100ft (outside)
- One partner sits on the sled whilst the other pulls them 100ft then switch and pull back
Sandbag Lunges 50ft (inside)
- One partner carries a sandbag 50ft while Lunging. The other partner then lunges the sandbag back 50ft.
Tire flips 100ft (outside)
- Partners flip a tire 50ft down and back. They can rotate flips or one does 50ft down and the other does 50ft back.
Mace Bell Joust 40 reps (inside)
- Each partner performs 20 Mace Bell Jousts. Break up reps as needed.
