Thursday, November 15, 2018

Friday, November 16, 2018

Warm up: 2x Row 300, jog down and back, 5 inchworms, 6 Spider-Man lunges, 10 air sqauts, passthroughs, 3 pull ups.

WOD: 11 min AMRAP
            21 sit-ups
            15 wallballs 20/14
            9 pull ups

πŸ¦ƒπŸ JOIN US THANKSGIVING MORNING
 “Earn your turkey” wod will be at 9:30!
We will get in, get warmed up, and be finished and out the door by 10:30. Plenty of time to get home and finish the cooking.

Tuesday, November 13, 2018

Wednesday, November 14, 2018

Warm up: 3 rounds, row 10 cals, 4 inchworms, 6 high knees, 4 jump squats, 6 hip extensions.

Accessory work: 3x5 strict pull ups
                            3x5 bar dips

WOD: Every 4 min for 20 min
            12/9 cal bike
            10 burpees over the dumbbell (can be lateral)
            12 alternating dumbbell snatch 50/35
           

Monday, November 12, 2018

Tuesday, November 13, 2018

Warm up: 3x’s- Jog down and back, jog backward down and back, 4 Spider-Man lunges, 5 gob squats, 6 goodmornings, passthroughs, pigeon stretch.
BANDED HIP STRETCHES

Strenght: Back Squat 5-5-5-3-3-3

WOD: If you didn’t do yesterday’s hero WOD...
            Do that! 😁
            Otherwise, 25 min amrap
            250m Row
            Bearhug walk down and back
            10 cal bike
            Overhead plate carry down and back
            100m run
            Farmers carry down and back

This is not meant to be a high intensity workout. Just move at a nice cardio pace without redlining your heart rate.

Bearhug walk 50lb slam ball
OH plate carry 45/35lbs
Farms carry 70/55
 

Monday, November 12, 2018


Warm up: Row 400m, jog down and back, high skips down and back, Bear crawl, Spider-Man lunges, jump squats, passthroughs.

WOD: “Wittman” πŸ‡ΊπŸ‡Έ
              7 rounds for time
              15 kbs 55/35
              15 power cleans 95/65
              15 box jumps 25/20


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

THANK YOU to all who have served! We are grateful for men and women like you! πŸ’™❤️πŸ’™

Thursday, November 8, 2018

Friday, November 9, 2018

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

WOD: 40-30-20-10
           Wallballs 20/14
           Kbs 55/35

Tuesday, November 6, 2018

Wednesday, November 7, 2018

Warm up: 3 rounds of 50 m run (down and back), 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmery. 

Strength: 5x5 bench press 

WOD: 7 rounds 
           5 thrusters 95/65 (from the ground) 
           7 pull ups 
           9 hand release push ups 
           12/9 cal bike (reset each round) 

Monday, November 5, 2018

Tuesday, November 6, 2018

Warm up: Bike 10 cals, jog down and back, inchworms, jump squats, kbs, gob squats.

WOD: 18 min emom
            Run 100m
            10 burpees
            40 double unders (40 seconds of attempts)

Sunday, November 4, 2018

Monday, November 5, 2018

Warm up: 2 x Row 200, jog down and back, high skips down and back, 10 high knees, 6 Spider-Man lunges, 4 inchworms, passthroughs, 10 pvc push press, 10 air squats. 
Banded hip and shoulder stretches. 

Strength: 3x8 front squats 

WOD: 10 min AMRAP
            8 toes to bar
            10 dumbbell hang power clean and jerk 
            14/12 cal row 

Dumbbells 50’s/35’s