Today’s Workout Warm Up 2 Sets 5 Banded Pass Throughs 10 Banded Presses 15 Banded Pull Aparts 10 Halting Glute Briges 15 KB Deadlifts 20 Box Step Ups 10 Barbell Presses 15 KB Swings 10 Box Jumps 5 Tempo Presses (60X2) Strength Every 2 min. for 7 Sets 3 Tempo Strict Presses (60X2 – 50-55% of 3 RM) Conditioning – “Mein Leap-Shin” 3 – 6 – 9 – 12 – 15 – 18 – 21 Box Jumps (rx: 24″|20″  crx: 30″|24″) Swings (Russian or American) Accessory 3 Sets 10-15 Tempo Dragonflags (3111) 20-30 Oblique Heel Taps (R+L=1) 1 min. Rest The post 03/31/22: Thursday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 200 m Jog 30 Banded Marches 30 Banded Lateral Steps 10 Curtsy Lunges (Each) 10 Cossack Squats 5 Good Mornings 10 Back Rack Lunges 200 m Jog 6 Tempo Back Squats (60X2) Strength Every 2 min. for 7 Sets 3 Tempo Back Squats (60X2 – 50-55% of 3 RM) Conditioning – “Harry Trotter and the Order of the Knee-nix” – Last done 7/28/21 AMRAP 15 200 m Run 12 Heavy DB Lunges (1 DB held any style) :30 Rest Accessory 4 Sets :30 Standing Plate Halos :30 Side Plank (Each side) The post 03/29/22: Tuesday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 3 Sets – :30 On|:15 Off Tempo Ring Rows Infant Squats Scap Pull Ups Lemon Squeezes Skill – Rope Climbs Box Foot Holds Pull Up Bar Resets Partial Ascent/Descents Full Rope Climb Conditioning – “The Wrapped-or Thrust” 5 Rounds For Total Reps/Cals 1 min. Max Rope Climbs 1 min. Max DB Thrusters (35#|20#) 1 min. Max Cal Bike 2 min. Rest Accessory Collect 4-5 min. in a Wall Sit The post 03/26/22: Saturday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 12 Toy Soldiers 12 Standing Quad Pull 12 Standing Pigeon Stretch :30 Jump Rope 6 Inchworms 2 Sets :20 Fast High Knees :20 Butt Kickers :30 Jump Rope 300 m Jog Conditioning –“Team Triple 3’s” – Last done 7/14/18 For Time – Partner WOD 3 km Row (Alt. every 300 m) 300 Double Unders (Each – working at the same time  sx: 3 min. Attempts) 3 mile Run (Alt. every 300 m) ***rain sub: 5 km Row – Alt. EMOM*** Accessory 4 Sets – :30 On|:15 Off Zottman Curls Banded Tricep Extensions The post 03/24/22: Thursday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 10 Groiners w/ T Spine Opener 5 Inchworm + Cossack Squats 20 Step Ups (Alt. every 5) :40 Russian Baby Maker Stretch 10 Wall Squats 10 DB Front Squats 5 Box Jump Overs 10 DB Hang Squat Cleans Strength Build to a Challenging 3 Rep Back Squat Conditioning – “A Nobel Thigh’s Winning Inven-Shin” 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Box Jump Overs (rx: 24″|20″  crx: 30″|24″) DB Hang Squat Cleans (rx: 40#|25#  crx: 50#+|35#+) Accessory 5 Sets 6-10 Overhead Squats (Light weight) The post 03/22/22: Tuesday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 4 Inchworms + Press Ups 8 Infant Squats 12|9 Cals 16 Step Ups 12|9 Cals 8 Box Jumps 2 Sets 3 Sandbag Over Shoulder 6 Box Jumps 9|6 Cals Conditioning –“You’re Ply-ing in My Sand-Box” Every 3 min. for 30 min. 3 Sandbag Over Shoulder 9 Box Jumps 12|10 Cal Row|Ski|Bike 12|10 Cal Row|Ski|Bike 9 Box Jumps 3 Sandbag Over Shoulder Accessory 5 Sets – :30 On|:15 Off Hollow Hold Kneeling KB|Plate Halos The post 03/13/22: Sunday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 3 Sets 3 Inchworm + Groiners 6 Scap Pull Ups 9 Air Squats 12 Jumping Jacks 2 Sets 12 Ring Rows > Kip Swings 9 Front Squats 6 Push Presses :30 Jump Rope 10 Thrusters :30 Jump Rope 5 Pull Ups 9 Thrusters :30 Jump Rope 3 Chest to Bar Pull Ups 8 Thrusters :30 Jump Rope 1 Bar Muscle Up Conditioning  For Time – Partner WOD 50 Pull UPs 100 Double Unders 50 Thrusters (95#|65#) 40 Pull Ups (crx: Chest to Bar Pull Ups) 200 Double Unders 40 Thrusters (rx: 95#|65#  crx: 115#|75#) 30 Pull Ups (crx: Bar Muscle Ups) 300 Double Unders 30 Thrusters (rx: 95#|65#&nbs ..read more

Today’s Workout Warm Up 3 Sets – :30 On|:15 Off Mt. Climbers Jumping Jacks Cossack Squats Bicycle Crunches Conditioning –“Conditioning – Greatest Hits Vol. 1” – Last done 7/3/21 Teams of 3 AMRAP 15 Cal Bike|Row|Ski Rest 5 min. AMRAP 15 70′ Sled Push (70′ = 1 rep) ***Teams choose weight to use*** Accessory Collect 2 min. Each Position Couch Stretch Pigeon Pose Child’s Pose The post 03/11/22: Friday appeared first on 908 Athletics ..read more

Today’s Workout Warm Up 1 min. Row|Ski|Bike :40 Banded LAteral Steps 10 3 Direction Banded Kicks (Each – Fwd|Lat|Bwd) 5 Inchworm + Cossack Squat (Each) 5 Good Mornings 10 Back Rack Lunges 15 Scap Pull Ups 10 Kip Swings 5 Toes to Bar 1 min. Row|Ski|Bike Strength Every 1:30 for 5 Sets 4 Back Rack Lunges Conditioning – “Prep-Toe Bismal” 5 Rounds Each For Time 9-15+ Unbroken Toes to Bar 20|16 Cal Row|Ski  or  14|11 Cal Bike 1 min. Rest Accessory 2 Sets – :40 On|:20 Off – Alt. Right Side Plank Left Side Plank Lateral Hurdle Step Overs (Bench|PVC|Band) Barbell Lifts E1:30 x 6: Po ..read more

Today’s Workout Warm Up 2 Sets – :30 On|:10 Off Hollow Hold Glute Bridges 20 Step Ups 15 Scap Pull Ups 10 Ring Rows 20 Plate Cuban Presses 10 Power CLeans 10 Push Jerks 5 Power Clean & Jerks 2-3 Sets 4 Box Jumps 2-3 Strict Pull Ups 2 Power Clean & Jerks (Building in weight) Conditioning –“The Iliotibial and the Odd-yssey” 11 Rounds For Time – 30 min. Time Cap 9 Box Jumps (24″|20″  crx: 30″|24″) 7 Strict Pull Ups 5 Power Clean & Jerks (rx: 135#|95#) Accessory 30|24 Cal Assault Bike sprint for time The post 03/08/22: Tuesday appeared first on 908 Athletics ..read more