Monday, August 13, 2018

Tuesday, August 14, 2018

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

WOD: 20 min amrap 
           3 handstand push ups 
           6 pull ups 
           9 wallballs
           12/10 cal bike 

Sub for handstand push ups: 5 box push ups. Reference link. https://youtu.be/J_r41PsGMTk Or 5 strict overhead press 65/45. 
     

Sunday, August 12, 2018

Monday, August 13, 2018

Warm up: 7 cal bike, jogging high knees down and back, Bear crawl down and back. 7 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 7 cal bike, butt kickers down and back, jump squats, fire hydrants. 
Banded hip stretches. 

Strength: 5x3 Front Squat 

WOD: 6 rounds for time 
           Run 200
           10 GHD sit ups 
           10/7 cal bike 
           10 ball slams 50/35

Thursday, August 9, 2018

Friday, August 10, 2018

Warm up: Row 150, jog down and back, jog backward down and back, Spider-Man lunge, jump squats, fire hydrants, goodmornings, empty barbell push press/jerk, hip extensions. Repeat if you are not feeling warmed up.
Crossover symmetry.

Strength: 8 sets
               Hang squat clean+squat clean+jerk

WOD: Death by.....
            Deadlift 135/95
            Bar facing burpee

When the clock starts perform 1 deadlift and 1 bar facing burpee. Rest until that min is over. Next min perform 2 deadlifts and 2 bar facing burpees. Rest until that minute is over. Next min...3 and 3. Continue adding one rep of each movement every min until you can no longer complete the amount for that round within the min. The workout is over when you cannot complete all reps before the min is up.
Score is the rep number of the last round you completed+the number of reps completed on your last round attempt. ie.... round 8+6burpees.

Post weight and score.

Don’t forget to join us Saturday at 1030! Group workout!

Tuesday, August 7, 2018

Wednesday, August 8, 2018

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

WOD: 12 min amrap 
            10 shoulder to overhead 95/65
            12 box jumps 24/20
            14 lunges 
            20/16 cal row 

Monday, August 6, 2018

Tuesday, August 7, 2018

Warm up: 2 rounds Bike 7 cals, jog down and back, skip down and back, bear crawl, jump squats, pass throughs, kbs, gob squats.

WOD: For Time
           100 double unders
           80 air squats
           60 Kbs 55/35
           40 Burpees
           30 abmat sit ups
           20 pull ups
           10 squat cleans 205/155

If need be, scale squat cleans to a weight that is heavy for you. These should not be easy! They are intended to be HARD! 😁


         
 

Monday, August 6, 2018

Warm up: 3 rounds, run 200 m (row if too Smokey), 6 Spider-Man lunges, 4 inchworms, 6 high knees, 6 toe kicks, 6 forward arm circles, 6 backward arm circles, 6 ghdsit ups, 6 hip extensions.
Crossover symmetry.

Strength: 5x5 bench press

WOD: For Time
            40 toes to bar
            60/50 cal row
            80 wallballs 20/14

Post weight and time

Tuesday, July 31, 2018

Wednesday, August 1, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, 5 burpee broad jumps, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 3 min AMRAP 
           21/15 cal row
           21 lateral burpees over rower
           Max front squats 95/65
        REST 3 MIN
           3 min AMRAP 
           18/13 cal row 
           18 lateral burpees over rower
           Max front squat 115/80 
        REST 3 MIN 
           3 min AMRAP 
           15/11 cal row 
           15 lateral burpees over rower 
           Max front squat 135/95
        REST 3 MIN 
           3 min AMRAP 
           12/9 cal row
           12 lateral burpees over rower 
           Max front squat 155/115


Monday, July 30, 2018

Tuesday, July 31, 2018

Warm up: Row 400, jog down and back, skip down and back, inchworms, pass throughs, 2 SLOW rounds of 2 pull ups, 4 push ups, 6 air squats.

WOD: 1000m Row
            100 double unders or 2 min of attempts
            8 rounds of Cindy
               5 pull ups
               10 push ups
               15 air squats

If the smoke is bothering you do the workout at a moderate pace and scale to
800m Row
100 single unders
4 slow rounds of Cindy