Thursday, January 18, 2018

Friday, January 19, 2018

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

Accessory work: 3 x’s max effort handstand hold. Rest as long as needed between sets.

WOD: 5 rounds for time
            10 front squats 135/95
            10 pull ups
            20 sit ups

*Post time on the white board*

Don’t forget we have a group workout Saturday at 1030!

Tuesday, January 16, 2018

Wednesday, January 17, 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: Shoulder Press
               5-5-3-3-3-3

WOD: 14 min EMOM
           Min 1: 12/8 cal row
           Min 2: 14 wall balls 20/14
           Min 3: 12/8 cal row
           Min 4: 16 wall balls
           Min 5: 12/8 cal row
           Min 6: 18 wall balls.......

Keep increasing the wallballs by 2 reps every other min. Row calories stay the same through whole workout. Min 14 should be 26 wallballs and that completes the workout!

Monday, January 15, 2018

Tuesday, January 16, 2018

Warm up: 20 cal bike, 12 spider man lunges, 10 inchworms, 20 goose steps, 20 goodmornings, 20 air squats, 20 light kbs, 20 cal row.
Banded hip stretches

Strength: Front Squats
               5-5-3-3-3-3
Try to make your 3’s a little heavier than your 5’s from last week.

WOD: 4 rounds for time
            12 hang power cleans 95/65
            24 burpees
           *rest 1 min between rounds*

Post your weight and your time on the board.

Sunday, January 14, 2018

Monday, January 15, 2018

Warm up: 3 rounds Row 15 cals, 8 spiderman lunges, 8 fire hydrants, 8 jump squats, 10 pass throughs, 10 shoulder press.
Banded hip stretches.

Strength: NONE

WOD: For Time
           400 m run
           21 shoulder to OH 95/65
           21 front squats 95/65
           400 m run
           15 shoulder to OH 115/85
           15 front squats 115/85
           400 m run
           9 shoulder to OH 135/105
           9 front squats 135/105

Have your weights out and ready to add to your bar each round.

Post your time on the board!! You all kicked butt last week! Keep it up!

Thursday, January 11, 2018

Friday, January 12, 2018

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

Strength: 10x2 Squat Cleans
                Moderate weight. Main focus
                is hitting your positions.
                Keep bar close, open your hips,
                quick turnover.

WOD: For Time
            10-9-8-7-6-5-4-3-2-1
            Toes to bar
            Box jumps
*20 double unders between each round*

Tuesday, January 9, 2018

Wednesday, January 10, 2018

Warm up: 3 rounds, Row 10 cals, pigeon stretch, bear crawl, 10 pass throughs, 10 shoulder press, 10 hip ext, 10 ghd sit ups.
Crossover symmetry.

Strength: shoulder press
                  5x5

WOD: 10 min AMRAP
            3-6-9-12-15-18.....
            Bike cals
            Power cleans 115/85

Post weight and times on the board.

Monday, January 8, 2018

Tuesday, January 9, 2018

Warm up: Bike 20 cals.
                 In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
Crossover symmetry

Strength: None

WOD: 10 rounds for time
            300 m row
            5 burpees
           15 air squats