Historical WODs

WOD 06/26/2017

Strength:
A) Front Squat@33×1: 2-4reps Every 3:00 for 12min *heavier than 6/14
B1) Rear Foot Elevated Split Squat@3111: 6-8/leg x2, rest :30
B2) Side Bridge: :40/side x2,rest :90

WOD:
AMRAP 12@85-90% effort of:
400m run
20 KB Swing 70/53#
15 Burpee (no jump)
10 Box Jump overs 24/20″

Mobility:
5 min of: Plate Abdominal and Oblique Smash

WOD 06/23/2017

Gymnastics:
A) Arch to hollow kips: 4-6reps x3, rest :30
B1) Strict Toes 2 Bar: 5-7reps x4, rest :30
B2) Russian Step ups@1010: 6-8/leg x4, rest :90

WOD:
3 rounds for time of:
7 Deadlifts 225/155
3 Muscle ups
5 Box Jump Step down 24/20″

Mobility:
5 min per of: Barbell Anterior Shoulder Capsule Smash+ Banded Bully

Ever Wonder Why You Are Here?

What’s up Talon family?! I wanted to take a minute today and just ask everyone a question. What is your purpose in life? This is a question that’s seems to be popping up in my life quite a bit lately, whether I’m the doing the asking or being asked, and as I’ve been...

WOD 06/22/2017

Strength:
A) Hang Squat Snatch: 3 reps x6@80-85%, rest 2:00
B1) Snatch Grip Deadlift@3131: 4,3,2 rest :30 build to a tough double
B2) Bar Dips@21×1: 6-8reps x3, rest :90

WOD:
AMRAP 10@85-90% effort
15 Calorie row
10 Burpee over rower
20m Dual KB Front Rack Walking Lunge 53/35#

Mobility:
5 min per of: Seated Posterior Chain Smash & Floss+ Classic PNF Posterior Chain Mobilization

WOD 06/21/2017

Strength:
A) Scapular Circles: 6-8reps x2, rest :60
B) Strict Pullups@1113: 5-7reps x4, rest :90
C1) SA KB Bent Over Row@2113: 6-8/arm x2, rest :60
C2) Pushups@3121: 6-8reps x2, rest :60

WOD:
For time of:
30-20-10
Wall Balls 30/20#
Toes 2 Bar

Mobility:
5 min per of: Seated Banded Overhead Distraction+ Lunge Banded Overhead Distraction

WOD 06/20/2017

Strength:
A) Back Squat@30×1: 6,6,4,4,2,2 rest 2:00
B1) Rear Foot Elevated Split Squat@3121: 6-8/leg x2, rest :30
B2) Side Bridge: :35/side x2@15/10# on hip, rest :60

WOD:
Airbike: 4x 3:00, rest/walk 2:00

Mobility:
5 min per of: Pigeon

WOD 06/19/2017

Gymnastics:
A) Ring Ball ups: 2-3reps x3@:20 holds, rest :10 b/t reps, :90 b/t sets
B1) Ball up to invert to back lever tuck: 1.1 reps x3@:10 at each posi, rest :30/:30
B2) GHD situps: 8-10reps x3, rest :90

WOD:
AMRAP 12@85% effort
200m run
6 Handstand Pushups
200m run
6 Toes 2 Bar

Mobility:
5 min per of: Pec Smash+ Banded Sink+ Banded Super Press

WOD 06/16/2017

Strength:
A) Power Clean: 3,2,1,3,2,1 rest 2:00 build to a tough single
B1) KB Front Rack Reverse Lunge: 10-12 steps x2, rest :30
B2) Front Leaning Rest on Rings: :35 x2, rest :90

WOD:
AMRAP 10@80-85% effort of:
10 Calorie AD
40m Single KB Overhead Carry w/ KB in Front Rack of opposing arm, switch hands at 20m
10 Cal Row
40m Low Bear Crawl

Mobility:
5 min per of: KB Quad Smash+ KB Achilles/Calf Smash

WOD 06/15/2017

Strength:
A) EMOM 10
#1: Overhead Press@31×1: AMRAP@75% of 1RM, rest :30
#2: Weighted Pull-ups@31×1: 2.2@75% of 1RM, rest :10
B1) Weighted Dips@2111: 8-10reps x2, rest :30
B2) KB Bent Over Row@1113: 8-10reps x2, rest :90

WOD:
AMRAP 15@80-85% effort:
1K row
5 Burpee Strict Pullups
200m run w/ 30# wall ball

Mobility:
5 min per of: Banded/PVC Sink

WOD 06/14/2017

Strength:
A) Front Squat@33×1: 2-4reps Every 3:00 for 12min
B1) Single leg KB Romanian Deadlift@3131: 6-8/leg x2, rest :30
B2) Side Bridge: :35/side x2,rest :90

AMRAP 12@85-90% effort:
Airbike 12 cal
12 Step ups@35/25# per hand+ 20″
40m Farmer Carry 70/53#

Mobility:
5 min per of: LAX Glute Smash + QL Smash

WOD 06/13/2017

Gymnastics:
A) Arch to hollow kips: 4-6reps x3, rest :30
B1) Strict Toes to Bar: 6-8reps x4, rest :30
B2) Handstand Pushups@20×1: 6-8reps x4, rest :90

Conditioning:
Row: 3x 5:00@85% effort, rest 2:30

Mobility:
5 min of: Gut Smash

WOD 06/12/2017

Strength:
A) Power Snatch: 3,2,1,3,2,1 rest 2:00 build to a tough single
B1) GHD raises@3111: 6-8reps x2, rest :30
B2) Single Arm KB Arnold Press@3112: 6-8/arm x2, rest :90

For time of: 21-15-9
Power Snatch 95/65
Lateral Burpee over bar

Mobility:
5 min per of: IT Band & Lateral Hamstring Smash+ Classic Banded Posterior Floss

WOD 06/09/2017

Strength:
A) Scapular Pushups: 8-10reps x2, rest :60
B) Scapular Circles: 6-8reps x2 rest :60
C1) Weighted Strict Pull-ups@3113: 6-8reps x3, rest :30
C2) Single Arm KB Bent Over Row@3113: 6-8reps x3, rest :90

For time of:
Airbike: 5min@85-90% effort, rest 2:00
5 rounds @85-90% effort of:
20 Alternating DB Snatch 50/35#
10 Burpee Box Jump Over 24/20″

Mobility:
5 min per of: T-spine Globalization w/ Overhead Anchor+ Banded Overhead Lat Smash

WOD 06/08/2017

Strength:
A) Back Squat@30×1: 6,4,2,6,4,2 rest 2:00 2nd wave heavier than 1st
B1) Single Leg Romanian Deadlift@4121: 6-8/leg x2, rest :30
B2) Side Bridge: :30/side x2, rest :90

WOD:
Each Set for time:
3 sets@100% effort, rest/walking 5:00
3 Hang Clean 155/105
6 Front Squats
9 Calorie Airbike

Mobility:
5 min per of: TFL/Hip Smash+ KB Adductor Smash

WOD 06/07/2016

Gymnastics:
A1) Wall Facing Handstand Hold: :25 x3, rest :30
A2) Seated Banded Low Row@3122: 10-12reps x3, rest :60
B1) Wall Facing Handstand Pushups@30×1: 4-6reps x2, rest :30
B2) Reverse Sled drag Face-pulls: 20m x2@70/45#, rest :90

WOD:
AMRAP 20@75% effort of:
2 mile Airbike
:60 Front Lever Tuck
10/arm Single Arm KB Bottoms Up Press 35/25#
750m Row damper 1

Mobility:
5 min per of: Shoulder Rotator Smash+ LAX Trap Scrub

Instagram Feed

Adsense

Congratulations for taking the first big step on your fitness journey!

Enter your information below to qualify for your FREE and PRIVATE introductory fitness and mobility assessment with a certified Talon coach! 

Thank you for contacting Talon. A coach will contact you shortly to schedule your first FREE fitness and mobility assessment.