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.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, December 29, 2015
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
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!!!!
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!
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!
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.
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.
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.
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.
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.
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.
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.
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!
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.
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!!!!!!!
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.
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.
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.
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