Tuesday, September 25, 2018

Wednesday, September 26, 2018

Warm up: 2x, bike 7 cals, jog down and back, high skips down and back, jump squats, Bear crawl, pass throughs, pigeon stretch, goodmornings.

Strength: power cleans 10x2
               Light weights. Focus on keeping your bar
               close and a quick turnover.

WOD: Death by 10 Meters
            1st Min run 10 meters
            2nd Min run 20 meters
            3rd Min run 30 meters

Keep increasing the meters by 10 every minute until you can no longer complete all of the meters within the minute.

THERE IS A 10m SECTION TAPED OUT AT THE GYM. LINES ARE MADE WITH DUCT TAPE. ITS ALL READY FOR YOU!!! 😊

Monday, September 24, 2018

Tuesday, September 25, 2018

Warm up: 3 x’s 100 run, 6 Spider-Man lunges, 3 inchworms, 5 kbs, 5 ghd, 5 hip ext, 5 jump squats, passthroughs, 2 strict pull up.

WOD: For Time
            Run 400m
            50 air squats
            40 kbs 55/35
            30 wallballs 20/14
            20 toes to bar
            10 cleans 135/95
            5 bar muscle ups
            10 cleans 135/95
            20 toes to bar
            30 wallballs 20/14
            40 kbs 55/35
            50 air squats
            Run 400m

Scale for bar muscle ups: 8 chest to bar pull ups. The goal is to get your chest to touch the bar. So feel free to use bands, or do jumping chest to bars if need be. These should not be easy! 😉

Sunday, September 23, 2018

Monday, September 24, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmetry. 

Strength: max effort strict press 
               3-3-2-2-1-1-1

WOD: 5-10-15-20-15-10-5
           Burpees
           Shoulder to overhead 95/65

Thursday, September 20, 2018

Friday, September 21, 2018

Warm up: 2x Row 200, jog down and back, high skips down and back, inchworms, toe kicks, good mornings, pass throughs.
Crossover symmetry.

WOD: 3 Min on - 3 Min off
            18 deadlift 185/135
            18 toe to bar
            Max cal row
           REST 3 MIN
             15 deadlift
             15 toe to bar
             Max cal row
           REST 3 MIN
             12 deadlift
             12 toe to bar
             Max cal row
           REST 3 MIN
              9 deadlift
              9 toe to bar
              Max cal row
         

Tuesday, September 18, 2018

Wednesday, September 19, 2018

Warm up: Bike 3 min. Spend 10-15 min on any areas that are tight or sore. Stretching, foam rolling, band work...

WOD: you choose intensity
           4,000m Row
      Every 3 min run 50m (starting at 0:00)
         

Monday, September 17, 2018

Tuesday, September 18, 2018

Warm up: 3x run 50m, 10 toe kicks, 10 double unders, pass throughs, 5 air squats, 3 inchworms, 2 strict pull ups.

Strength: 5x5 deadlift

WOD: 10 rounds
            20 double unders
            1 round of “Cindy”
                 5 pull ups
                10 push ups
                15 air squats

Monday, September 17, 2018

Warm up: Row 300, jog down and back, skip down and back, karaoke down and back. Spider-Man lunges, light gob squats, light kbs, jump squats, pass throughs.

WOD: 3 rounds
            50 wallballs 20/14
            50/35 cal bike

Thursday, September 13, 2018

Friday, September 14, 2018

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

Strength: squat clean  
                 Work up to a heavy single
                 3-2-2-2-1-1-1

WOD: 20 min amrap 
           5 handstand push ups
           7 burpees 
           9 thrusters 95/65
           50 double unders (50 sec of attempts)

Sub for handstand push-ups 8 box hand stand push ups. Follow video link for demo https://youtu.be/YkhMUMfq1V0  Getting into your knees instead of toes is okay as well.

PRACTICE YOUR DOUBLE UNDERS! If you are not efficient at double unders use those 50 seconds each round to practice and get as many as you can.