Thursday, May 24, 2018

Friday, May 25, 2018

Warm up: 2 rounds Run 100 m, bike 10 cals, lunges, pigeon stretch, cobra stretch, 30 single unders.

WOD: 20 min EMOM
           100 m run
           10 ball slams 50/35
           12/10 cal bike
           10 ghd

Mellow workout for today so you’ll be read for “Murph” on Monday!! If you can come between 9 and 11 there will be people to help find the right modification for you, and some buddies to workout with! 🇺🇸

Tuesday, May 22, 2018

Wednesday, May 23, 2018

Warm up: 3 rounds row 200, 8 spider man lunges, bear crawl, 8 light Kbs, 8 gob squats, pass throughs, pigeon stretch.
Front rack mobility.

Strength: 6x2
               2 power cleans + 1 power jerk

WOD: 6 rounds
           10 push ups
           12 lunges
           14 Kbs 55/35

Monday, May 21, 2018

Tuesday, May 22, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

WOD: 3 min 
           18 deadlift 135/95
           18 bar facing burpees 
           Max cal row w/ remaining time 

          REST 3 min 

           3 min
           15 deadlift 155/115
           15 bar facing burpees 
           Max cal row....

           REST 3 min 

           3 min 
           12 deadlift 185/135
           12 bar facing burpees 
           Max cal row....

          REST 3 min

           3 min 
           9 deadlift 215/155
           9 bar facing burpees 
           Max cal row....

Sunday, May 20, 2018

Monday, May 21, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 
Crossover symmetry. 

Strength: Max effort push press
                 3-2-2-1-1-1-1

WOD: 15 min amrap 
           20 cal row
           20 wallballs 20/14
           20 sit ups 

Thursday, May 17, 2018

Friday, May 18, 2018

Warm up: 3 rounds 100 m run, butt kickers down and back, skips down and back, 5 inchworms, 5 fire hydrants, 5 jump squats, 5 push ups, pass throughs.

WOD: 2 rounds
           25 bench press 135/95
           50 walking lunges
           800 m run

POST TIME

Saturdays, 10:30. Join us for our group workout!

Tuesday, May 15, 2018

Wednesday, May 16, 2018

Warm up: Bike 20 cals, spider lunges, fire hydrants, goodmornings, pvc deadlifts, hip ext, single jump ropes, 20 cal row.
Banded hip work.

Strength: Max effort deadlift
               3-2-2-1-1-1
*work your way up to your first working set of 3 with some good warm up sets.

WOD: For Time
            50 double unders (2 min attempts)
            40 shoulder to overhead 135/95
            30 cal row
            20 burpees over the rower
            30 cal row
            40 shoulder to overhead 135/95
            50 double unders (2 min attempts)

Shoulder to overhead is supposed to be relatively heavy. If you need to scale choose a challenging weight.

Tuesday, May 15, 2018

Warm up: 3-4 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 8 light gob squats, 8 kbs, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 4 rounds for time 
           15/20 cal bike 
           3 squat cleans 185/135
           2 rounds of Cindy 
               *5 pull ups 
                 10 push ups
                 15 air squats 


Sunday, May 13, 2018

Monday, May 14, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry 

Strength: 6x3 push press 

WOD: Every 3 min for 18 min
           200 m run
           8 box jumps 
           8 toes to bar 

If you complete all three movements in less than 3 min rest until the 3 min is up. Then move onto your next round. If you DO NOT finish all three movements the workout becomes an amrap. Continue through the rounds for 18 min.