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. 

Tuesday, February 20, 2018

Wednesday, February 21, 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: Max effort bend press 
                 5-3-3-1-1-1-1
**For your safety, PLEASE don’t attempt a max effort if you don’t have someone around to spot you**

WOD: For Time 
           Start with a 1,000 m row. Then... 
         
           5 rounds 
           8 power cleans 175/125
           8 pull ups 
           8 bar facing burpees 
       
          Finish with a 1,000 m row 

Time starts when you begin your first row and ends when you finish your last row.

Post weights and time. 😁

Monday, February 19, 2018

Tuesday, February 20, 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: In 3 min
           2 rounds of...
           15 wallballs 20/14
           7 toes to bar
           Max cal bike in remaining time 

          REST 2 MIN 

         Repeat for a total of 3 rounds 

Sunday, February 18, 2018

Monday, February 19, 2018

Warm up: 3 rounds 200 m row, 10 high knees, 10 Spider-Man lunges, 10 goodmornings, 10 passthroughs, bear crawl.
Banded hip stretch. Ankle and calf mobility.

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

WOD: 21-18-15-12-9
            Cal row
            Kbs 55/35
            Ball slam 50/35

The Open starts this week! We will be doing the workouts together friday evenings. Join us!! Even if you just want to show up to cheer everyone on! It’s a great opportunity to push yourself to new limits and to build community. Stay tuned for more details!

Thursday, February 15, 2018

Friday, February 16, 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: For Time 
           50/35 cal row
 Directly into 5 rounds of 
           50 double unders (1 min attempts)
           20 air squats
           10 hang power cleans 135/95

Attempt to do double unders!!! It’s the only way you’ll get better. 

DONT FORGET TO JOIN US SATURDAY AT 10:30 FOR A FUN GROUP WORKOUT!!

Tuesday, February 13, 2018

Wednesday, February 14, 2018

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

Strength: Deadlift 6x3

WOD: 16 min emom 
           15/12 cal row
           20 abmat sit ups
           12/9 cal bike 
           20 wallballs 20/14


Monday, February 12, 2018

Tuesday, February 13, 2018

Warm up: Bike 20 cals.
 2 rounds of 7 inchworms, 10 fire hydrants, 10 jump squats, 10 Kbs, 10 Ghd, 10 hip extension.
400m row.
Crossover symmetry.

Strength: Bench 6x3

WOD: 12 min amrap
            12 box jump overs 24/20
             6 thrusters 115/80
             6 bar facing burpees

Sunday, February 11, 2018

Monday, February 12, 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: NONE 

WOD: “Cindy” 
            20 min AMRAP 
            5 pull ups 
            10 push ups 
            15 air squats 

We tested Cindy the first of the year! It’s time to retest! Remember to find a pace that you can maintain for the 20 min time frame while still pushing to move quickly and efficiently. HAVE FUN!!! 💪🏼

Thursday, February 8, 2018

Friday, February 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: 6x3 Back Squat 

WOD: 4 rounds 
           15 deadlift 155/115
           15/10 cal bike 
           10 bar facing burpees 

Tuesday, February 6, 2018

Wednesday, February 7, 2018

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

Strength: 8 min EMOM
                 3 power cleans 2 jerks
                 Slowly increase weight if possible. 

WOD: 18 min amrap 
          MODERATE PACE 
          200 m run 
          12 oh plate lunges (you choose weight)
          Bike 15 cals
          12 ball slams (you choose weight)
          50 single unders 
          
                

Monday, February 5, 2018

Tuesday, February 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: 5x5 Deadlift 

WOD: 2 rounds for time 
           1,000 m row 
           50 abmat sit ups
           20 push ups
           50 air squats 

Sunday, February 4, 2018

Monday, February 5, 2018

Warm up: 3 rounds, run 200, 8 Spider-Man lunges, 4 inchworms, 10 pass throughs, 10 push press, 5 jump squats, 30 single unders.

Strength: NONE

WOD: “Filthy Fifty”
             FOR TIME
             50 box jumps 24/20
             50 jumping pull ups
             50 kbs 26/35
             50 walking lunges
             50 knees to elbows
             50 push press 45/35
             50 back extension
             50 wall balls 20/14
             50 burpees
             50 double unders (attempt for 2 min)

**for jumping pull ups the bar should be 6 inches from the top of your head**

Have fun! Post time on white board.

Thursday, February 1, 2018

Friday, February 2, 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 Bench Press 

WOD: 6 rounds for time 
           200 m run 
           5 clean and jerks 135/95
           10 Ghd sit-ups 
           15 air squats 
           30 double unders (30 sec of attempts) 

Don’t forget to join us Saturday at 1030 for a fun group workout! Workouts are suitable for all skill levels!!  Don’t miss out. 😁