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.

Tuesday, September 11, 2018

Wednesday, September 12, 2018

Warm up: You choose! A moderate warm up will work great.

WOD: Not For Time
            1000m Row
            50 cal bike
            100 single unders
            800m Row
            35 cal bike
            75 single unders
            500m Row
            20 cal bike
            50 single unders

*if you didn’t do yesterday’s workout (and aren’t doing it today) you can always do this workout for time for a little extra push!*
   

Monday, September 10, 2018

Tuesday, September 11, 2018

NEVER FORGET! πŸ‡ΊπŸ‡Έ 9/11/2001 πŸ‡ΊπŸ‡Έ

Today's workout is in honor and rememberence of all who were lost on this tragic day and the loved ones they left behind.  

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

Strength: NONE 

WOD: For time 
         
           Buy in - 1,488 meter row 
           9 rounds: 
           11 kbs 53/35
           11 push ups 
           11 ball slams 50/40
           11 abmat sit ups 
           Cash out - 1489 meter row 

Total number of meters rowed is 2,977, the number of lives that were lost as a result of the attacks. πŸ™πŸΌ

Sunday, September 9, 2018

Monday, September 9, 2018

Warm up: run 200m, jog down and back, skip down and back, bear crawl, inchworms, gob squats, goodmornings, pigeon stretch. Repeat if not warm.
Crossover symmetry.

Strength: strict shoulder press 6x3

WOD: 8 rounds
           4 front squats 135/95 (from ground)
           6 lateral burpees over bar
           8 deadlifts 135/95

         Directly into
 
           1000m Row