Wednesday, November 30, 2016

Wednesday, 11/30/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Complete For Time

70- Back Squats #135/95

*Complete 10 Burpees every time the bar comes off your shoulders(break)

Post time

Tuesday, November 29, 2016

Tuesday, 11/29/2016

Warm Up: row 1200 meters

Strength: Rest

Accessory Work: 2x25 Ab Mat Sit Ups

WOD: Complete for time
10-9-8-7-6-5-4-3-2-1 Bench Press
10-9-8-7-6-5-4-3-2-1 Kettles 70/53

Post time

Monday, November 28, 2016

Monday, 11/28/2016

Warm up: choice

Strength: Back Squat -2x5 @65%. 3x2 @75%

Accessory Work: 3 max reps of double unders

WOD: "burn the weekend off"
3 rounds
25 wall balls
25 cal row
15 Burpees

Post weight and time

Wednesday, November 23, 2016

Wednesday, 11/23/2016

Warm up: choice

Strength: rest

Accessory Work: max reps of  knees to elbows.  2 sets

WOD: for time
Row 500 meters
15- power cleans
Row 400 meters
12- front squats
Row 300 meters
9- push jerks

Use one bar and all movements from the floor

Monday, November 21, 2016

Tuesday, 11/22/2016

Warm Up: Row 500 meters, 40 air squats, 30 GHD's, 20 Push Ups and 10 Pull Ups

Strength: Bench 3,3,3,1,1,1

Accessory Work: Ring Dips (strict) 4x7

WOD: Complete for Time
5 Rounds of "Cindy"
3 Rounds of "DT"
800 meter Run (OUTSIDE)
* You will not freeze to death!

Cindy-5 Pull Ups, 10 Push Ups and 15 Air Squats
DT-12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks @ 155/105

Post Time and weight

Monday, 11/21/2016

Warm Up: Choice

Strength: Deadlift @80% of one rep

Accessory Work: 2x15 toes to bar

WOD: 3 rounds for time
-500m Row
3- rope climbs
20- box jumps 24/20''

Post time and weight

Friday, November 18, 2016

Friday, 11/18/2016

Warm Up: choice

Strength: Press Push 3x7

Accessory Work: muscle up

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post time and weight

Wednesday, November 16, 2016

Wednesday, 11/16/2016

Warm Up: 4 rounds of Cindy

Strength: Front squat 3x3 @75% 3x1 @85%

Accessory Work: crossover symmetry warm Up, 2x10 of back ext. 2x15 GHD's

WOD: For Time:
Complete 100 burpee box jumps 24/20"

*you must face toward the box when doing your burpee.
(Box facing burpee)

Post time and weight

Tuesday, November 15, 2016

Tuesday, 11/15/2016

Warm Up: Row 1500m, 2 rounds of 20 air squats, 15 Ab Mats, 10 burpees

Strength: Bench  3-3-3-1-1-1

Accessory Work: Crossover symmetry

WOD: 5 rounds FT
12- Ball Slams #40/30
 8- Push Ups
30- Air squats

Post time and weight

Monday, November 14, 2016

Monday, 11/14/2016

Warm Up: Choice

Strength: Back Squat  3-3-3-1-1-1

Accessory Work: Crossover Symmetry

WOD: 3 Rounds For Time
21- Row For Cal
15-Box Jumps 24/20
9- Clean and Jerk 135/85

Post Time and weight

Thursday, November 10, 2016

Friday, 11/11/2016

Warm Up: choice

Strength: Rest

Accessory Work: Crossover symmetry warm Up

WOD: "Helen"
3 Rounds for time
-Run 400 meters
21- Kettles 53/35
12- Pull Ups

Post time

Wednesday, November 9, 2016

Wednesday 11/9/2016

Warm Up: 2 rounds of row 300m and 50 Double unders

Strength: Bench Press 3x7

Accessory Work: toes to Bar 2x15

WOD: 3 rounds for time
Against a 3 min clock complete
-Row 500m
Reminding time complete as many reps of toes to Bar

Rest 4 mins between each round

Post reps of toes to Bar of each round and weight.

Tuesday, November 8, 2016

Tuesday, 11/8/2016

Warm Up: run 1 mile and stretch

Strength: 3x3 heavy hang power clean

Accessory Work: empty barbell bell and practice hang power cleans and push press

WOD: Amrap 12 mins
9- Hang Power Cleans #95/65
6- Front squats #95/65
3- shoulder to Overhead #95/65

Post weight and rounds completed


Sunday, November 6, 2016

Monday, 11/7/2016

Warm Up: Choice

Strength: In WOD

Accessory Work: 5 minutes of Double Unders

WOD: AMRAP 20 Minutes:
5- Back Squats @225/155
2 rounds of "Cindy"

Cindy- 5 pull ups, 10 push ups and 15 air squats

Post round/reps completed

Friday, November 4, 2016

Friday, 11/4/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Pick a weakness and work 5-10 minutes

WOD: "Warrior"
50- Snatches #75/55
50- Double Unders
40- Wall Balls #20/14
40- Sumo DL High Pulls #75/55
30- Overhead Squat #75/55
30- Chest to Bar
20- Bar FACING Burpees
20- Power Cleans #135/95

TIME CAP IS 20 MINUTES!!

Post reps/time completed

Wednesday, November 2, 2016

Wednesday, 11/2/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5% Bodyweight
Bench @ Bodyweight
Clean @ .75% bodyweight

10 DL,10 Bench, 10 Clean... then 9's and so forth......

Post time and weight used.  Benchmark WOD

Tuesday, November 1, 2016

Tuesday, 11/1/2016

Warm Up: Choice

Strength: Back Squat 5@65%  4@70%(2 sets)  2@80%

Accessory Work: work Squat Clean Technique with 40% for 5-10 minutes

WOD: AMRAP 15 Minutes:
-15 Ab Mat Sit Ups
-5 Squat Cleans #185/135

Post time and weight