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. 

Thursday, May 10, 2018

Friday, May 11, 2018

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

WOD: 25 min EMOM
           12/10 cal bike 
           30 second plank
           10 burpees 
           50 double under (45 sec work) 
           12 Kbs 55/35 

Join us at 10:30am Saturday morning for our weekly group workout!! It’s always a good time! 😁