Friday, April 28, 2017

Friday, 4/28/2017

Warm Up: Bike for 2 mins( light) 15 Pull Ups, 20 GHD's and 400m Run

Strength: Press Push 5x5 70%

Accessory Work: Crossover Symmetry

WOD: For Time
21-15-9
Push Press #135/95
Chest 2 Bar Pull Ups

Post time and weight

Tuesday, April 25, 2017

Wednesday, 4/26/2017

Warm Up: Run 400m, 40 Kettles(light) and 40 cals on Row

Strength: Back Squat 4x5 85%

Accessory Work: Strict Pull Ups 3 sets max reps

WOD: "No BS"
150- Cals on Rower
300- Double Under
300- Steps- Walking Lunges

Find your pace!!  Post time 🙈🙉🙊


Tuesday, 4/25/2017

Warm Up: 50 air squats, 40 an mat sit ups, 30 Cals row, 20 Pull Ups and 10 Burpees

Strength: bench 4x5 at 85%

Accessory Work: Crossover Symmtery

WOD: 2 rounds for time
10- Deadlifts 315/225
30- hand release push ups
30- Front squats 95/65

Monday, April 24, 2017

Monday, 4/24/2017

Warm Up: Row 1200 meters

Strength: In WOD

Accessory Work: Crossover Symmetry

WOD: "Heartbreak Kid"
3 Rounds:
10- Front Squat #185/135
20- C2B Pull Ups
50- Double Unders

Post Time and weight

Friday, April 21, 2017

Friday, 4/21/2017

Warm Up: Row 750m, 25 feet of Inch Worms, 20 steps walking lunges run 200m

Strength: Rest

Accessory Work: Crossover Symmetry

WOD:"Flithy Fifty"
50- Box Jumps 24"
50- Jumping Pull Ups
50- Kettles #35
50- Walking Lunges
50- Knees to Elbows
50- Push Press #45/30
50- Back Ext
50- Wall Balls #20/14
50- Burpees
50- Double Unders

Keep track and push yourself!! Keep record of time. We will re visit this sometime during the summer

Tuesday, April 18, 2017

Wednesday, 4/19/2017

Warm Up: 4 Rounds: 15 cals on row and 10 Push Ups

Strength: Bench Press 4x7 at 75%

Accessory Work: 3x15 Back Ext weighted

WOD: 4 Rounds:
10- Toes To Bar
20- Wall Balls #20/14
40- Double Unders

Post weight and Time

Monday, April 17, 2017

Tuesday, 4/18/2017

Warm Up: Run 400m, 50 Double Unders, 40 GHD's, 30 Air Squats, 20 Push Ups

Strength: 10 Mins to find a 1 Rep Max Back Squat

Accessory Work: Crossover Symmetry

WOD: Complete for Time
100- Burpee Box Jumps 24/20

Burpees must face the Box

Post Time and weight

Sunday, April 16, 2017

Monday, 4/17/2017

Warm Up: Bike 40 Cals, 30 GHD's, 20 Burpees, 10 Cal Bike

Strength: Power Cleans 4x7 at 75-80%

Accessory Work: Strict Pull Ups 3x10

WOD: "Death by 10 Meters"
With a continuously running clock...
Complete 10 Meters for the first min.
Complete 20 Meters on the second min.
Complete 30 Meters on the third min.
etc.
Go until you cannot complete the required number within that min.

Post total rounds and meters of the last round you finished.

Friday, April 14, 2017

Friday, 4/14/2017

Warm Up: 3 Rounds: 20 calories row, 20 GHD's and 50 Double Unders

Strength: Clean & Jerk 2x5 @70%, 3x3 75%, 2x1 80%

Accessory Work: Good Mornings

WOD:4 Rounds:
21/18- Assault Bike
18- Thrusters #65/45
15- Pull Ups

Post Time and Weight

Wednesday, April 12, 2017

Wednesday, 4/12/2017

Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength: Back Squat 4@60%, 4@65%, 4@70%, 4@75% and 2sets of 4@80%

Accessory Work: Weighted Pull Ups 4x5

WOD: 3 RFT:
30- Cals Row
10- Bench  #155/95
10- Box Jumps #30/24

Post time and weight

Monday, April 10, 2017

Tuesday, 4/11/2017

Warm Up:2 ROUNDS:  50 Double Unders, 10 Cals on bike, 15 Burpees

Strength: Deadlift 3x7

Accessory Work: Good Mornings 2x12 light weight

WOD: For Time"
30-20-10

-GHD's
-Deadlifts #225/155

Complete 60 Double Unders between each set and end with Double Unders
i.e: start with GHD's, DL then double unders of 30.20.10

Sunday, April 9, 2017

Monday, 4/10/2017

Warm Up: Assault Bike 40 calls, 40 GHD's and 40 Push Ups

Strength: Front Squats: 3@65%,3@70%

Accessory Work: Back Extensions 3x15

WOD: 6 RFT
Row 250 meters
12- Burpees

Post time and Weight!!!

Friday, April 7, 2017

Friday, 4/7/2017

Warm Up: Row 1500 Meters

Strength: Squat Clean- 2@70%, 2@75%, 3@80%, 3@70%

Accessory Work: 3x15 Weights GHD's

WOD: "DT"
5 RFT

12- Deadlifts 155/105
9- Hang Power Cleans 155/105
6- Push Jerks 155/105

Post time and weight

Tuesday, April 4, 2017

Wednesday, 4/5/2017

Warm Up: Run 400, Row 500, 20 GHD's and 20 Pull Ups

Strength: Press 4x8

Accessory Work: 2x20 Weighted Lunges

WOD: For Time:
100- Wall Balls #20/14
75-  GHD's
50- Cals on Row
25- Thrusters #65/45

Post time and weight


Monday, April 3, 2017

Tuesday, 4/4/2017

Warm Up: 2 rounds:  Run 400, 20 push Ups and 20 GHD's

Strength: Deadlifts 3-3-3-1-1-1

Accessory Work: Strict Pull Ups: 4x 6

WOD:Complete:
1 Round of:
50 Double Unders
20- Wall Balls #20/14
50- Cals Bike
then
2 rounds of:
50- Double Unders
20- Wall Balls#20/14
35- Cals on Bike
then
3 rounds of:
50- Double Unders
20- Wall Balls #20/14
20- Cals on Bike

There is no rest between rounds!! 😳😳

Monday, 4/3/2017

OPEN GYM!!!  Pick a strength movement and or a Metcon