Tuesday, December 29, 2015

Wednesday, 12/30/2015

Warm up:  Dynamic

Strength:  None

WOD:  For time
             15-12-9-6-3
             -Power Cleans
             -Pull Ups
             -Front Squats
             -Pull Ups

RX = 135# - 95#
Level 2 = 115# - 75#
Level 1 = 95# - 65#

Use same bar for power cleans and front squats.  No racks, all from the floor.

Post weight and time.

Monday, December 28, 2015

Tuesday, 12/29/2015

Warm up:  Choice

Strength:  None

WOD:  10 Rounds
            -Row 250 meters
            Rest 1:1 (rest how ever long it takes you to row the 250m)
            Maintain a consistent time.  Hold within 5 seconds for every round
            Your pace should be faster than your normal 500m pace



Post fastest and slowest times

Sunday, December 27, 2015

Monday, 12/28/2015

Warm up: Dynamic 

Strength: In Wod

WOD:  5 rounds for time:
             -row 250m
             -5 bench press
             -10 pull ups
             -20 ghd sit ups

Try to go heavy on the bench. 

Post bench weight and time. 

Wednesday, December 23, 2015

Thursday 12/24/2015, Friday 12/25/2015

Warm up:  Choice

Strength:  None

WOD:  From ASSAULT
             "12 Days of Christmas
             1 Sumo Deadlift High Pull 75/55
             2 Thrusters 75/55
             3 Push Press 75/55
             4 Power Cleans 75/55
             5 Power Snatches 75/55 (Sub Clean and Jerk if need be)
             6 Kettle Swings 55/35
             7 Pull ups
             8 Knees to elbows
             9 Box Jumps 24"/20"
            10 Cals on Assault bike
            11 Burpees
            12 Overhead walking lunge with plate 45/25

Example:
 do 1 sumo deadlift high pull then
2 thrusters and 1 sumo high pull then
3 push press 2 thrusters and 1 sumo high pull
continue until you do all 12.

POST TIME!!!!

Tuesday, December 22, 2015

Wednesday, 12/23/2015

Warm up:  Choice

Strength:  In WOD

WOD:  On the minute for 20 minutes
              -4 Bar over burpees
              -4 Dead lifts

Try to go heavy!

Post weight used!

Tuesday, 12/22/2015

Warm up:  Choice

Strength:  None

WOD:  For time
             -10 Push ups
             -10 Pull ups
             -10 Kettle Swings 55# / 35#
             -10 Knees to Elbows
             -20 Push ups
             -20 Kettle Swings
             -20 Knees to Elbows
             -30 Push Ups
             -30 Pull ups
             -30 Kettle Swings
             -30 Knees to Elbows
             -40 Push ups
             -40 Pull ups
             -40 Kettle Swings
             -40 Knees to Elbows

Post time!

Sunday, December 20, 2015

Monday, 12/21/2015

Warm up:  Dynamic

Strength:  Front Squat 7-5-3-3-1-1-1
                Increase weight each set working up to a heavy 1 rep or 1 rep max

WOD:  For time:
             -10-9-8-7-6-5-4-3-2-1
              -Wall Balls 20# / 14#
              -Box Jumps 30" / 24"
              -Ab Mat Sit ups

Post Front Squat Weight and time.

Remember if you want you weight posted to the board, make sure you have a trainer verify it.

           

Thursday, December 17, 2015

Friday, 12/18/2015

Warm up:  Dynamic

Strength:  None

WOD:  On the minute for 20 minutes:
             Odd minutes: 1-3-5-7-9-11-13-15-17-19
              -5 pull ups
              -Max rep Knees to Elbows with remainder of minute

              Even minutes: 2-4-6-8-10-12-14-16-18-20
              -5 bar dips
              -Max rep Hand release push ups with remainder of minute

Post total # of Knees to elbows and total push ups.

Wednesday, December 16, 2015

Tuesday, December 15, 2015

Wednesday, 12/16/2015

Warm up:  Choice

Strength:  In WOD

WOD:  10 Rounds for time:
              -3 Squat Cleans 185# / 135#
              -4 Box Jumps 24" / 20"

Post time.

Monday, December 14, 2015

Tuesday, 12/15/2015

Warm up:  Choice

Strength:  None

WOD:  3 cycles
             -Row 100m
              Rest 30 seconds
             -Row 200m
              Rest 30 seconds
             -Row 300m
              Rest 30 seconds
             -Row 400m
         
             Rest 5 minutes between cycles.

             The point here is to push the pace!  This should be a much faster pace than your normal 500m pace.

Post total time for each cycle.

Sunday, December 13, 2015

Monday, 12/14/2015

Warm up:  Dynamic

Strength:  Bench 5x5 (all 5 work sets at same weight)

WOD:  AMRAP 7 minutes
             -7 ab mat sit ups
             -7 ball slams 40# / 25#

Post bench weight and # of rounds completed.


Thursday, December 10, 2015

Friday, 12/11/2015

Warm up:  Choice

Strength:  Rest

WOD:  Start the clock
            At the top of every minute do:
            -10 Kettle Swings 55# / 35#
           With the remaining time left in the minute
            -ROW

            Continue until you row 2500 meters.

Post # of rounds needed to get 2500 meters with total time.
         

Wednesday, December 9, 2015

Tuesday, December 8, 2015

Wednesday, 12/9/2015

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             21-15-9
            -Back Squats
            -Toes To Bar
            -Front Rack Stationary Lunges
            -Back Extensions

Weights are suggested.  Go as heavy on squats as you are comfortable.

RX: Squat = 275# / 155#  Front Rack Lunges = 95# / 65#

Level 2:  Squat = 225# / 135#  Front Rack Lunges = 75# / 55#

Level 1:  Squat = 185# / 95#  Front Rack Lunges = 55# / 35#

Post weights and time.


Monday, December 7, 2015

Tuesday, 12/7/2015

Warm up:  Dynamic

Strength: In wod

WOD:  For time
             21-15-9
             -Bench Press
             -Chin ups
             -Bar Dips
             -Knees to Elbows

Post weight used for Bench and time!

Sunday, December 6, 2015

Monday, 12/7/2015

Warm up:  Dynamic

Strength:  In WOD

WOD:  On the minute 30 minutes:
             -1 Dead lift
             -1 Power Clean
             -1 Front Squat

Try to go heavy!!!!

Post weight used.

Thursday, December 3, 2015

Reindeer Games

Please don't forget!  We have 3 teams from APE that will be competing over at the Reindeer Games in Medford!

If you can get away, get over there and cheer them on!!!!!!!

Friday, 12/4/2015

Warm up:  Dynamic

Strength:  BACK SQUAT 6 x 5
                BENCH PRESS 6 x 5
                Start the clock:  At 0:00 complete 1st set of 5 Back Squats.  At 2:00 Complete 1st set of 5 Bench Press.  Continue alternating sets every 2 minutes for 24 minutes.

WOD:  2 rounds for time:
              -Row 500m
              -50 Push ups

Post weight for Bench and Squat and time for WOD.

Wednesday, December 2, 2015

Tuesday, December 1, 2015

Wednesday, 12/02/2015

Warm up:  Choice

Strength: Rest

WOD:  3 rounds each for max calories

             3 minutes of:
              -30 seconds on 30 seconds off
               -Assault bike for calories.

             Rest 5 minutes between rounds.

You will ride a total of 9 intervals.  3 each round.

Post calories for each 3 minute round.