April 30, 2019 Tuesday

7 Circles of Hell

*score is total number of reps *rest 3 minutes and repeat cycle

Beat your first score!

Gnardog Gymnastics - Skill Training

3 seconds down - explode up. Try to avoid a band - use toes to ground for balance and spotting.

Gnardog Gymnastics - Skill Training

3 second pause at bottom only.

April 29, 2019 Monday

Jumping Into Monday

Only log your highest jump

*if doing singles double the amount (80 reps)

April 26, 2019 Friday

April 25, 2019 Thursday

Glute & Low Back Warmup

*activate glute as your leg raises *keep spine neutral *keeps hips square


Gnardog Gymnastics - Skill Training

1 rep to the right, 1 rep to the left.

Gnardog Gymnastics - Skill Training

Modify to: 1 ab mat or Handstand hold or plank. Kipping ok.

April 24, 2019 Wednesday

Remember this???

*first scale weight, then scale reps to be able to keep up with the EMOM *Man-Maker is as follows: push-up---row right side----row left side--squat clean thruster

Barbell Class - Deadlift & Split Jerks & Clean Lift Offs

Deadlift Tempo 1-3-3-. 1 Sec Up, 3 Sec Pause at Top, 3 Sec Negative, then back to 1 Sec up for 2nd Rep and cont. through 3 reps. Work up to your working weight for PP and SJ, do 3 sets at that weight. Reset stance/grip for each rep on Clean Lift Off. Come ready to lift at 7:15!

April 23, 2019 Tuesday

Word of the Day: Stability

Tempo OHS are as follows.... Rep 1: 3 seconds down, explode up Rep 2: 3 seconds down, 3 seconds in the hole, explode up Rep 3: no temp, control down explode up *warm up to a moderate weight and then perform the 5 sets at the same weight *mission is to work on overhead stability for the squat snatch

*scale Ring Muscle Ups to: --Bar Muscle Up's -- Jumping Bar Muscle Up's -- Double reps of burpee Pull-ups -- Double reps of burpees jumping Pull-ups

Gnardog Gymnastics - Skill Warm Up

Warm Up

Gnardog Gymnastics - WOD

Scale to push ups on knees or to a bench/box.

April 22, 2019 Monday

April 20, 2019 Saturday

Saturday Partner WOD 1.

On a rolling clock 00-10 Partners switch every 500m. If you finish before the 10 minute mark - rest until next.

Saturday Partner WOD 2

Part 2. On a rolling clock from 10-20 minutes. Split reps up anyway. If you finish before the 20 min mark - rest until part 3.

Saturday Partner WOD 3

Part 3 - on a rolling clock 20-30. Switch every 500m.

April 19, 2019 Friday

April 18, 2019 Thursday

*build in weight when appropriate *focus is on elbows high and outside

Tank Top Season

*choose a weight you can move smoothly

Gnardog Gymnastics - Skill Warm Up

Just keep moving for 4 min. This meant to be a warm up - but with good form.

Gnardog Gymnastics - Skill Training

3 seconds up, 3 seconds down. No pause at the top. Maintain tension the entire time. Modify to ring rows.

Gnardog Gymnastics - WOD

Modify Pull-ups to - Jumping pull-ups or Ring rows Modify Push-ups to - push-ups on knees or a bench/box Use a Med ball if needed for Air squat depth.

April 17, 2019 Wednesday

* two rounds of the Tabata pick load, use two dumbbells * do not rush through reps, quality over quantity