Monday, June 18, 2018

Tuesday, June 19, 2018

Warm up: 2 rounds row 150, jog down and back, butt kickers down and back, 10 Spider-Man lunges, 10 fire hydrants, 5 Russian Kbs+5 American Kbs (light), 5 jump squats, 5 air squats, 10 hip ext.

WOD: 4 rounds for time
            12 box jumps 24/20
            18 kbs 55/35
            24 air squats
       *emom 7/5 cal bike*

Workout STARTS with 7/5 cals on bike. Then begin your 4 rounds. Every min on the min go back to the bike for 7/5 cals. Pick up workout where you left off until 4 rounds is completed.

Sunday, June 17, 2018

Monday, June 18, 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.

Strength: Front Squat
                 3-3-3-2-2-2 (working sets) 
                 These sets are working sets. Warm up with 
                 a few sets to get you to a weight where you 
                 can begin your sets 

WOD: 20 min amrap 
           20/15 cal row
           200 m run 
           20 burpee pull ups 

*1 rep for burpee pull up: perform 1 burpee jump to bar and complete 1 pull up. 

Thursday, June 14, 2018

Friday, June 15, 2018

Warm up: 2 rounds... Bike 10 cals, 30 single unders, 5 inchworms, 5 jump squats, 10 pass throughs, 10 ghd sit ups

WOD: For Time
           1,000 m row
           50 burpees over the rower
           1,000 m row

Tuesday, June 12, 2018

Wednesday, June 13, 2018

Warm up: 3 rounds run 100 m, spider man lunges, 10 fire hydrants, 10 air squats, 10 pass throughs, 5 Kbs, 5 pull-ups.

WOD: For Time
           800 m run
           30 wallball 20/14
           15 pull ups
           400 m run
           30 wallball 20/14
           15 pull ups
           200 m run
           30 wall ball
           15 pull up


Monday, June 11, 2018

Tuesday, June 12, 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: 6x4 Bench press

WOD: For Time 
           27/21 Bike 
                21 sit ups 
                21 box jump overs 24/21
           20/15 Bike 
                 15 sit ups 
                 15 box jump overs 
           12/9 Bike 
                9 sit ups
                9 box jump overs 

Sunday, June 10, 2018

Monday, June 11, 2018

Warm up: 2 rounds row 250, jog down and back, butt kickers down and back, 8 Spider-Man lunges, 4 inchworms, 4 burpee broad jumps, 10 goodmornings, 10 push press, 10 hip extensions.

WOD: 4 Rounds For Time
           12 deadlift 155/105
           9 hang power cleans 155/105
           6 shoulder to overhead 155/105
           40 double unders (40 seconds attempts)
           10 burpees

Scaled weights: 135/95 or 115/75

POST TIME πŸ™ŒπŸΌ

Thursday, June 7, 2018

Friday, June 8, 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: For Time 
           Run 400m 
           30 thrusters 95/65
           Run 400m 
           30 bench press 135/95
           Run 400
           30 Back Squat 185/135

Tuesday, June 5, 2018

Wednesday, June 6, 2018

Warm up: 3 rounds 100 m run, bear crawl, toe kicks, 6 pause air squats, 6 empty barbell push press, 6 box jumps, 6 ghd sit ups.
Crossover symmetry.

Strength: 10 min EMOM
                2 power cleans + 1 jerk

WOD: 8 min amrap
            8 toes to bar
            10 wallballs 20/14
            30 double unders

Monday, June 4, 2018

Tuesday, June 5, 2018

Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 6 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 10 rounds for time 
            200 m run 
            10 kbs 55/35
            10 gob squats 55/35

Sunday, June 3, 2018

Monday, June 4, 2018

Warm up: 400 m run, high knees, butt kickers, skips, Spider-Man lunges, burpee broad jumps, pass throughs, goodmornings, banded hip stretches.

Strength: 6x4 Front Squat

WOD: For Time
           50 power cleans 115/85
           50 burpee box jump overs 24/20
           50 cal row

Thursday, May 31, 2018

Friday, June 1, 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. 

WOD: Every 3 min for 21 min (7 rounds)
           9/6 cal bike 
           6 burpees onto plate 
           100 m run with plate 35/25

Tuesday, May 29, 2018

Wednesday, May 30, 2018

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

WOD: For time
            80-60-40 double unders
            40-30-20 wallballs 20/14
            20-15-10 bike cals (reset bike)

80 double unders, 40 wall balls, 20 cal bike
60......                   30.......            15.....
40......                   20.......            10.....

Monday, May 28, 2018

Tuesday, May 29, 2018

Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups.

WOD: If you didn’t do “Murph” yesterday you can
           do it today. Or Half Murph.

           If you did Murph yesterday, today is active recovery.
           NOT FOR TIME
           100 cal Row
           75 cal bike

if you have any extra time, do a little stretching.

Sunday, May 27, 2018

Monday, May 28, 2018

Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups

WOD: “Murph”
             1 mile run
             100 pull ups
             200 push ups
             300 air squats
             1 mile run
You can break up the pull ups push ups air squats. Most common way is 20 rounds of 5 pull ups, 10 push ups, 15 air squats.

Scaling option: Half Murph. Cut everything in half.

Remember why we celebrate Memorial Day! Enjoy your family and friends, but let’s not forget those who are no longer here because of their sacrifice and bravery! πŸ‡ΊπŸ‡Έ
                         
                       


Thursday, May 24, 2018

Friday, May 25, 2018

Warm up: 2 rounds Run 100 m, bike 10 cals, lunges, pigeon stretch, cobra stretch, 30 single unders.

WOD: 20 min EMOM
           100 m run
           10 ball slams 50/35
           12/10 cal bike
           10 ghd

Mellow workout for today so you’ll be read for “Murph” on Monday!! If you can come between 9 and 11 there will be people to help find the right modification for you, and some buddies to workout with! πŸ‡ΊπŸ‡Έ

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! 😁

Tuesday, May 8, 2018

Wednesday, May 9, 2018

Warm up: Run 400 m, 2 rounds of 10 sm lunges, 5 inchworms, 10 toe kicks, butt kickers down the Gym and back, 10 goodmornings, 10 fire hydrants.

Strength: 6x3 deadlift.
*Make sure you are doing a few workup sets. Don’t jump right into your first set of 3.

WOD: 10 rounds for time
            15/12 cal row
            200 m run

Monday, May 7, 2018

Tuesday, May 8, 2018

Warm up: 3-4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups, 5 box jumps. 

Strength: 8x2 
                 1 power clean
                 1 Front Squat
                 1 jerk 

WOD: For Time 
           100 wallballs 20/14
           Every min on the min 5 burpees

*first round of burpees is when the clock hits 1:00
  Second round when clock hits two min.... 
  continue that pattern until 100 wallballs are complete

Sunday, May 6, 2018

Monday, May 7, 2018

Warm up: 3 rounds, Run 100 m, Spider-Man lunge, toe kicks, skipping high knees, jump squats, 5 kbs, 5 burpees, pass throughs.

WOD: “Helen”
            3 rounds
           400 m run
           21 Kbs 55/35
           12 pull ups

*Retesting from the beginning of April!

POST YOUR TIME ON BOARD

Thursday, May 3, 2018

Friday, May 4, 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: 5x5 push press 

WOD: For Time 
           800 m run 
           60 wallballs 20/14
           40 toes to bar 
           400 m run 
           30 wallballs 20/14
           20 toes to bar

Tuesday, May 1, 2018

Wednesday, May 2, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 10-9-8-7-6-5-4-3-2-1
           Hang squat clean 95/65
           Bar facing burpees 
    *run 100 meters after each round*

Monday, April 30, 2018

Tuesday, May 1, 2018

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

Strength: 5x5 deadlift (all working sets should be between 75%-85%)

WOD: 7 rounds for time 
          7 box jumps 24/20
          7 pull ups 
          7 push ups 
          9/7 cal bike 

Post your weights and time! πŸ’ͺ🏼 



Sunday, April 29, 2018

Monday, April 30, 2018

Warm up: 15 cal row, Spider-Man lunge, high knees, butt kickers, Frankenstein sits, hip ext, pass throughs, push press. 2-3 rounds

WOD: 18 min amrap
           15/12 cal row
           20 walking lunges
           10 shoulder to overhead 75/55
           20 abmat sit ups

Thursday, April 26, 2018

Friday, April 27, 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: Max effort bench press 
                 3-3-2-1-1-1
*please do not attempt a max effort lift without a spotter present!

WOD: 5 rounds for time 
           10 thrusters 95/65
           10 pull ups 
           30 double unders (1 min of work) 

Tuesday, April 24, 2018

Wednesday, April 25, 2018

Warm up: 2 rounds - 200 m run, 10 spider lunges, 10 jump squats, 10 Russian Kbs (not overhead) 10 ball throws (using a slam ball step and throw the ball in front of you. Keep shoulders activated and core tight!)
Calf and ankle mobility.

WOD: For Time
           1,000 m row
           100 ball slams 30/20
           100 kbs 55/35
           800 m run

Monday, April 23, 2018

Tuesday, April 24, 2018

Warm up: 4 rounds 7 cal bike, 4 inchworms, 7 air squats, 7 box jumps, 7 pass throughs.

WOD: 4 min
            Bike 30 cals
            Remainder of time amrap of
            10 wall balls 20/14
            10 burpees
 
        REST 4 MIN
   
           4 min
           Bike 20 cals
           Remainder of time, amrap of
           10 box jumps 24/20
           10 burpees

        REST 4 MIN

           4 min
           Bike 10 cals
           Remainder of time, amrap of
           10 wall balls 20/14
           10 burpees

Score is your reps for each amrap

Sunday, April 22, 2018

Monday, April 23, 2018

WARM UP: Row 20 cals, Spider-Man lunges, duck walk, toe kicks, 10 light gob squats, pass throughs, 10 hip ext, 5 pull ups. Repeat 2-3 times.
Banded hip stretches, pigeon stretch.

STRENGTH: Max effort Back Squat
                       3-3-2-1-1-1
Warm up well before you get to your first set of 3!

WOD: 4 rounds for time
           400 m run
           14 Ghd sit ups
           7 chest to bar pull ups
           3 power cleans 205/135

Use bands or do a jumping method for your chest to bars if needed. Try not to do chin over bar pull ups.
The power cleans are supposed to be heavy. Scale as needed but keep in mind the intent for the movement is meant to be heavy... while maintaining proper form. πŸ™‚

Friday, April 20, 2018

Friday, April 20, 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.

Strength: 10x2 squat clean 

WOD: For Time 
           100 double unders or 3 min of work
           50 push press 75/55
           25 bar facing burpees 
           50 deadlift 75/55
           100 double unders or 3 min of work  
           

Wednesday, April 18, 2018

Wednesday, April 18, 2018

Warm up: 2 rounds. Bike15 cals, Spider-Man lunge, jump squats, high knees, 40 single unders, 10 pass throughs, 10 light Kbs.

Accessory: Accumulate 3 min of handstand hold. If you need to scale, get a box for your knees/toes and accumulate 3 min that way.

WOD: 20 min emom
           12/10 cal bike
           15 wallballs 20/14
           100 m run
           15 Kbs 55/35

Monday, April 16, 2018

Tuesday, April 17, 2018

Warm up: 3 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 10 v-ups.

WOD: 15 min amrap 
            9 toes to bar
            18 cal row
            9 air squats 

Monday, April 16, 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: 7x3 Bench 

WOD: Death by burpee box jump overs 24/20
           First min 1 bbjo
           Second min 2 bbjo
           Third min 3 bbjo 
Continue adding one rep per min until you can no longer complete the reps within the min. 
*Burpees must be facing the box*

Thursday, April 12, 2018

Friday, April 13, 2018

Warm up: Row 15 cals, Bike 10 cals, inchworms, bear crawl, high knees, good mornings, pass throughs, hip extensions. 2 rounds....

Accessory work: 4x5 weighted strict pull ups. If you are using a band don’t weight the pull up. Just use the least amount of assistance that you can!

WOD: 21-15-9
           Bike cals
           Deadlift 205/135


Tuesday, April 10, 2018

Wednesday, April 11, 2018

Warm up: Row 200 m, 6 spider lunges, 6 fire hydrants, 6 jump squats, 6 hip extensions. 3 rounds.
Pass throughs and banded hip stretches.

Strength: 7x3 Back Squat

WOD: For Time
           2 rounds
           500 m row
           20 ball slams 50/35
           20 lunges with ball
           20 burpees over ball
               
               


Monday, April 9, 2018

Tuesday, April 10, 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: 12 min AMRAP 
           5 pull ups 
           10 wallballs 
           20 sit ups 
           40 double under

Sunday, April 8, 2018

Monday, April 9, 2018

Warm up: 3 rounds... Run 100 m, 6 spider man lunges, bear crawl, jump squats, hip extensions, light Kbs.

Strength: 16 min Emom
               Min 1: 3 power cleans
               Min 2: 2 hang squat cleans
               Min 3: 1 squat clean
               Min 4: rest
Work up in weight.

WOD: Run 800 - Rest 4 min
            Run 600 - Rest 3 min
            Run 400 - Rest 2 min
            Run 200
       

Thursday, April 5, 2018

Friday, April 6, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
Crossover symmetry. 

Strength: 5x5 Bench Press 

WOD: For Time 
           1000 m row
           75 double unders 
           50 gob squats 55/35
           25 burpees 
           50 gob squats 55/35
           75 double unders 
           1000 m row

Tuesday, April 3, 2018

Wednesday, April 4, 2018

Warm up: Run 400 m, pass throughs, toe kicks. Run 300 m, 15 kbs, 15 v ups. Run 200 m, jump squats, goodmornings. (For 300 m just make a guess as to where half way between the 2 and 400 is)
Intent of warm up is to get your lungs nice and open. Ready for some sprints!

Strength: None

WOD: Every 2 min for 20 min (10 rounds)
            15/12 cal bike
           Scale option: 12/10 cals
         
Try to find a challenging “RPM” and stick with it for the duration of the workout.
These are sprints, but there are 10 of them!
         
       

Monday, April 2, 2018

Tuesday, April 3, 2018

Warm up: Bike 10 cals, butt kickers, 10 Spider-Man lunge, 10 fire hydrants, 15 cal row, high knees, 7 box jumps, 7 Kbs, 5 kb push press each side.
Banded hip stretches.

Strength: 5x5 Back Squat
                If you have a max do all sets between
                75-80 percent. If you don’t have a max
                work up in weight to a moderately heavy
                set of 5.

WOD: 1-2-3-4-5-6-7-8-9-10
            GHD sit ups
            Shoulder to overhead 135/95
            Box jump overs 24/20

If you need to scale the overhead weight, choose a weight that will be a challenge. The load on this workout is not intended to be super light. 😁

Sunday, April 1, 2018

Monday, April 2, 2018

Warm up: 1-2 rounds.... Run 200 meters, Spider-Man lunges, inchworms, jump squats, pass throughs, 5 strict pull ups, row 200 meters.
Crossover symmetry.

Strength: None

WOD: “Helen”
             3 rounds for time
             400 m run
             21 Kbs 55/35
             12 pull ups

Post your time.

Write your time down somewhere so you can compare when we retest Helen in about 4-6 weeks.
These benchmark workouts are a great way to measure areas of our progress. πŸ’ͺ🏼

Thursday, March 29, 2018

Friday, March 30, 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.

Strenght: None 

WOD: Every 4 min for 16 min 
           2 rounds 
           6 deadlift 135/95
           6 front squats 135/95
           6 bar facing burpees 

This is intended to be 4 sprints. Each 4 min get through the 2 rounds as fast as possible. Rest the remainder of the 4 min. 

Tuesday, March 27, 2018

Wednesday March 28, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 7 light gob squats, 7 pass-through, 7 Push Press, 5 push ups.
Crossover symmetry 

Strength: Max effort push press 
                 5-3-3-1-1-1

WOD: 10 min AMRAP
            200 m run
            10 wallballs 20/14
            10 box jumps 24/20

Monday, March 26, 2018

Tuesday March 27, 2018

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

Strength: None 

WOD: 10 rounds for time 
           12/10 cal bike 
           6 toes to bar
           12 kbs 55/35

Sunday, March 25, 2018

Monday March 26, 2018

Warm up: 3 rounds, 10 cal bike, 6 Spider-Man lunges, 6 fire hydrants, 6 jump squats, 10 light kbs, 10 kb push press.
Banded hip stretches. Calf stretches.

Strength: Max effort Front Squat
               5-3-3-1-1-1

WOD: For Time
            1,000 m row
            50 burpees
            30 clean and jerks 115/85

Tuesday, March 20, 2018

Wednesday, March 21, 2018

Warm up: Bike 20 cals, 12 spider man lunges, pigeon stretch, 20 hip extensions, 12 jump squats, 20 Ghd sit ups, bike 20 cals.

Strength: 6x3 squat clean
       Keep weight moderately light. Work on technique.

WOD: For Time/Not For Time
              YOU CHOOSE
            5 rounds
            20 cal row
            10 push ups
            15 air squats
            20 abmat sit ups

Monday, March 19, 2018

Tuesday, March 20, 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.

Accessory: Accumulate 3 min of a handstand hold against the wall. If you can’t get upside down on the wall, do a box handstand hold instead. Feet, or knees, are on top of a box while hands are on the ground supporting you in a “handstand” hold. 

WOD: 12 Min AMRAP
           24 double unders 
           12 cal row
            6 burpee box jumps 

Sunday, March 18, 2018

Monday, March 19, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
Crossover symmetry

Strength: push press
                 5-5-3-3-3-3

WOD: For Time 
           50 pull ups 
Every time you break 12/9 cal bike penalty 
           75 wall balls 20/14
Every time you break 12/9 cal bike penalty
           50 hang power clean 105/75
Every time you break 12/9 cal bike penalty

No more than 3 penalties per movement. After 3rd penalty, finish the remainder of the reps with no penalty for breaking. Once your new movement starts the penalty is back. 
*You should not bike more than 108/81*

Also....a break means you stop the movement. ie: you can’t stand and hold the wall ball to rest. That’s considered a break. πŸ˜‰

Thursday, March 15, 2018

Friday, March 16, 2018

Warm up: 3 rounds row 150, 5 inchworms, 10 toe kicks, 10 pass throughs, 10 push press, 10 hip extensions, 10 light Kbs.
Pigeon stretch.

Strength: NONE

WOD: For Time “Dian” (9 min time cap)
            21-15-9
            Deadlift 225/155
            Handstand push ups

            Scaled option
            21-15-9
            Deadlift 135/95
            Hand release push ups

Wednesday, March 14, 2018

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

Strength: 5-5-3-3-3-3 Front Squat

WOD: 20 min emom 
           10 toes to bar 
           12/10 cals on bike 
            8 hang power clean 95/65
            8 bar facing burpees 
                

Monday, March 12, 2018

Tuesday, March 13, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
Crossover symmetry. 

Accessory Work: 3x5 strict pull ups 
                    Use as little band as possible to get 5 reps
                        
WOD: For Time
           60 wallballs 20/14
           50 cal row
           40 wallballs
           30 cal row

Sunday, March 11, 2018

Monday, March 12, 2018

Warm up: Row 500 m. Then 2 rounds of 10 Spider-Man lunges, 10 toe kicks, 10 fire hydrants, 10 jump squats, 10 pass throughs, 10 goodmornings. Finish with 500 m row.
Banded hip stretches.

Strength: 10 min EMOM
               1 power clean+1 squat clean+1 jerk
               Build in weight over the 10 min.

WOD: 2 rounds for time
           400 m run
           40 kbs 55/35
           40 sit ups
           200 m run
           20 kbs
           20 sit ups

Thursday, March 8, 2018

Friday, March 9, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: NONE 

WOD: Open workout 18.3
           2 rounds for time (14 min time cap) 
           100 double unders 
           20 overhead squats 115/80
           100 double unders 
           12 ring muscle ups 
           100 double unders 
           20 one arm dumbbell snatch 50/35
           100 double unders 
           12 bar muscle ups 

Scaled option: 
           2 rounds for time (14 min time cap) 
           100 single unders 
           20 gob squats 55/35
           100 single unders 
           12 pull ups 
           100 single unders 
           20 kbs 55/35
           100 single unders 
           12 pull ups 

Tuesday, March 6, 2018

Wednesday, March 7, 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: 5x5 push press 

WOD: 5 rounds for time 
           200 m run 
           2 rounds of 
           6 pull ups 
           9 Bench Press 135/95
           12 goblet squats 35/26

Monday, March 5, 2018

Tuesday, March 6, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

Strength: None

WOD: 3 round 
           1 min max row cals
           1 min max burpee
           1 min man bike cals
           1 min max box jumps 24/20
           1 min REST

Sunday, March 4, 2018

Monday, March 5, 2018

Warm up: Row 500 m. Then 2 rounds of 10 Spider-Man lunges, 10 toe kicks, 10 fire hydrants, 10 jump squats, 10 pass throughs, 10 goodmornings. Finish with 500 m row.
Banded hip stretches.

Strength: Front Squat
                5x5

WOD: For Time
           100 double unders (2 min attempts) 
          50 wallballs 20/14
          25 deadlift 135/95
          75 double unders (1 1/2 min attempts)
          40 wallballs 
          20 deadlift
          50 double unders (1 min attempts) 
          30 wallballs 
          15 deadlift 

Thursday, March 1, 2018

Friday, March 2, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: None 

WOD: 18.2 
           For Time 
           1-2-3-4-5-6-7-8-9-10
           Dumbbell Front squats. 50/35
           Bar facing burpees 
                    
                      OR
         
           1-2-3-4-5-6-7-8-9-10
           Barbell Front squats 95/65
           Bar facing burpees
           

Dumbbell Front squats: Using two dumbbells, Rest each dumbbell in the “front rack position”. 


Tuesday, February 27, 2018

Wednesday, February 28, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

Strength: 8x2 power clean 

WOD: Not For Time
           100 kbs 55/35
           50 hand release push ups 
           100 cal row

Choose whatever pace you want. 

Monday, February 26, 2018

Tuesday, February 27, 2018

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

Strength: NONE

WOD: For Time 
            5 rounds 
            30/21 cal bike 
            10 thrusters 95/65
            10 pull ups 
            10 GHD sit ups 
      *reset bike each round* 

Sunday, February 25, 2018

Monday, February 26, 2018

Warm up: 3 rounds, Row 10 cals, 6 Spider-Man lunges, 5 inchworms, 5 jump squats, 10 goodmornings, 10 hip extension, 20 single unders, pigeon stretch.

Strength: Max effort deadlift.
                5-3-3-1-1-1-1
               Max effort while maintaining good position

WOD: 14 min AMRAP
            5 burpees
            10 box jumps 24/20
            20/16 cal row
            40 double unders (40 sec attempts)


Thursday, February 22, 2018

Friday, February 23, 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, or banded shoulder work. 

Strength: NONE

WOD: Open Workout 18.1
           20 min amrap
           8 toes to bar
           10 single arm dumbbell hang 
                clean and jerk
           14/12 cal row 

You can substitute the dumbbell hang clean and jerks with regular barbell hang clean and jerks. 95/65. 
Also, I know we just did some toes to bar earlier this week. If you need to scale that movement you can opt for 10 sit ups instead.