Warm Up: Run Washburn Loop
Strength: In WOD
Accessory Work: 40 Back Exts, 40 GHD's
WOD: Complete:
Back Squat 1-1-1-1-1-1-1
weights should increase on each set of one.
Rest 5 Minutes
Row 2000 meters
Post heaviest weight completed and time of row.
Wednesday, August 31, 2016
Tuesday, August 30, 2016
Tuesday, 8/30/2016
Warm Up: choice
Strength: Press 4x6 same weight
Accessory Work: 3x10 bar dips
WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats
Post wight and time
Strength: Press 4x6 same weight
Accessory Work: 3x10 bar dips
WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats
Post wight and time
Sunday, August 28, 2016
Monday, 8/29/2016
Warm Up: Run 1 mile then 20 reps each of air squats, push ups, GHD's
Strength: Bench Press 3x6 same weight
Accessory Work: HSPU 5x5 strict or kipping
WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb
Post time and weights
Strength: Bench Press 3x6 same weight
Accessory Work: HSPU 5x5 strict or kipping
WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb
Post time and weights
Friday, August 26, 2016
Friday, 8/26/2016
Warm Up: Choice
Strength: Front Squat find a 1 RM
Accessory Work: 2x20 back ext
WOD: For time
10- 8- 6- 4- 2 Squat cleans #155/105
100-80-60-40-20 Double Unders
10-S.cleans,100 DU, 8-S cleans,80 DU etc
Post Weight and time
Strength: Front Squat find a 1 RM
Accessory Work: 2x20 back ext
WOD: For time
10- 8- 6- 4- 2 Squat cleans #155/105
100-80-60-40-20 Double Unders
10-S.cleans,100 DU, 8-S cleans,80 DU etc
Post Weight and time
Wednesday, August 24, 2016
Wednesday, 8/24/2016
Warm Up: Row for 5 mins then stretch out for 10 mins
Strength: Deadlift 4x5 same weight
Accessory Work: Good Mornings 2x20
WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set
Post times and weight
Strength: Deadlift 4x5 same weight
Accessory Work: Good Mornings 2x20
WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set
Post times and weight
Tuesday, August 23, 2016
Tuesday, 8/23/2016
Warm Up: 7 rounds of Cindy(5 Pull up,10 Push up, 15 Air Squats)
Strength: Rest
Accessory Work: Pick a weakness, work 10 minutes
WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders
Post time and weight. Compare 11/25/2014
Strength: Rest
Accessory Work: Pick a weakness, work 10 minutes
WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders
Post time and weight. Compare 11/25/2014
Monday, August 22, 2016
Monday, 8/22/2016
Warm Up: Washburn Loop Run.
Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets
Accessory Work: Handstand Pushups 4x7
WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar
Post time and weights.
Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets
Accessory Work: Handstand Pushups 4x7
WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar
Post time and weights.
Thursday, August 18, 2016
Friday, 8/19/2016
Warm Up: Run 800 meters
Strength: Rest
Accessory Work: 75 GHD's
WOD: For Time:
Row 1000m
30-Deadlift #225/155
100- Air Squats
Post Time and weight. Compare to 1/27/2016
Strength: Rest
Accessory Work: 75 GHD's
WOD: For Time:
Row 1000m
30-Deadlift #225/155
100- Air Squats
Post Time and weight. Compare to 1/27/2016
Wednesday, August 17, 2016
Wednesday,8/17/2016
Warm up: choice
Strength: Rest
Accessory Work: 2 sets of max reps of toes to bar
WOD: For time complete:
Row 1000
30- kettles 70/55
Row 750
20-kettles 70/55
Row 500
10- kettles 70/55
Strength: Rest
Accessory Work: 2 sets of max reps of toes to bar
WOD: For time complete:
Row 1000
30- kettles 70/55
Row 750
20-kettles 70/55
Row 500
10- kettles 70/55
Tuesday, August 16, 2016
Tueday, 8/16/2016
Warm Up: Choice
Strength: Bench Press 3x5
Accessory Work: 3 set of Max reps of Push Ups. Rest 1 min between sets
WOD: For Time
10-9-8-7-6-5-4-3-2-1- Box Jumps 24/20
1-2-3-4-5-6-7-8-9-10- Ball Slams 40/30
Cash Out with 150 Double Unders
Post time and weight
Strength: Bench Press 3x5
Accessory Work: 3 set of Max reps of Push Ups. Rest 1 min between sets
WOD: For Time
10-9-8-7-6-5-4-3-2-1- Box Jumps 24/20
1-2-3-4-5-6-7-8-9-10- Ball Slams 40/30
Cash Out with 150 Double Unders
Post time and weight
Sunday, August 14, 2016
Monday, 8/15/2016
Warm Up: Run 1 Mile then 50 Push Ups
Strength: 3x8 Front Squats @70%
Accessory Work: 3 sets: Accumulate 1 min of "L" sets rest as needed
WOD: 4 Rounds for Time:
Run 200 meters
10- Power Cleans #155/115
2- Rope Climbs
Post Time and weight
Strength: 3x8 Front Squats @70%
Accessory Work: 3 sets: Accumulate 1 min of "L" sets rest as needed
WOD: 4 Rounds for Time:
Run 200 meters
10- Power Cleans #155/115
2- Rope Climbs
Post Time and weight
Thursday, August 11, 2016
Friday, 8/12/2016
Warm Up: Choice
Strength: 3x10 Strict Bar Dips
Accessory Work: Work 10 Minutes of Handstand progressions
WOD:
6x400 meter Runs
Rest double your time of work load for all six sets!!
Post times.
ENJOY THE WEEKEND!
Strength: 3x10 Strict Bar Dips
Accessory Work: Work 10 Minutes of Handstand progressions
WOD:
6x400 meter Runs
Rest double your time of work load for all six sets!!
Post times.
ENJOY THE WEEKEND!
Wednesday, August 10, 2016
Wednesday. 8/10/2016
Warm Up: Choice
Strength: Rest
Accessory Work: Work progressions of Handstand holds
WOD: For Time:
30- Back Squats #135/95
60- Burpees
30- Back Squats #135/95
Post Time and Weight
Strength: Rest
Accessory Work: Work progressions of Handstand holds
WOD: For Time:
30- Back Squats #135/95
60- Burpees
30- Back Squats #135/95
Post Time and Weight
Tuesday, August 9, 2016
Tuesday, 8/9/2016
Warm Up: Run 800 meters, Row 750 meters
Strength: Rest
Accessory Work: Pick a movement of weakness and work for 5 minutes
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 of Bodyweight
Bench Press @ Bodyweight
Clean @ 75% of Bodyweight
Post time and weights
Strength: Rest
Accessory Work: Pick a movement of weakness and work for 5 minutes
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 of Bodyweight
Bench Press @ Bodyweight
Clean @ 75% of Bodyweight
Post time and weights
Monday, August 8, 2016
Monday,8/8/2016
Warm Up: choice
Strength: Back Squat: 3x8
Accessory work:progressions of chest to bar pull ups
WOD: EMOM 12 mins
5- thrusters 95/65
30- double unders
If you can't complete the full work load with the minutes or skip a minute, you owe 250 meters of rowing for each round not completed.
Post weight, time and meters completed
Strength: Back Squat: 3x8
Accessory work:progressions of chest to bar pull ups
WOD: EMOM 12 mins
5- thrusters 95/65
30- double unders
If you can't complete the full work load with the minutes or skip a minute, you owe 250 meters of rowing for each round not completed.
Post weight, time and meters completed
Friday, August 5, 2016
Friday, 8/5/2016
Warm Up: 5 rounds: 5 pull ups,5 push ups, 5 jumping squats 10 feet of broad jumps.
strength: 6x3 dead lifts @80%
Accessory Work: chest to bar pull ups
WOD: "Satan's Whiskers"
3 rounds for time
10-chest to bar pull ups
10-Front Squats #165/115
10 burpees
Post time and weight
strength: 6x3 dead lifts @80%
Accessory Work: chest to bar pull ups
WOD: "Satan's Whiskers"
3 rounds for time
10-chest to bar pull ups
10-Front Squats #165/115
10 burpees
Post time and weight
Wednesday, August 3, 2016
Wednesday, 8/3/2016
Warm Up: choice
Strength: cleans 3x4 @80%
Accessory work: 2x10 T2B. The. Last set ME of T2B
WOD: for time
4 rounds:
Row 500
Run 400
30-GHD's
Post time and weight
Strength: cleans 3x4 @80%
Accessory work: 2x10 T2B. The. Last set ME of T2B
WOD: for time
4 rounds:
Row 500
Run 400
30-GHD's
Post time and weight
Monday, August 1, 2016
Tuesday,8/2/2016
Warm Up: choice
Strength: front squats 3x5 @75%
Accessory Work: 5 minutes of double unders
WOD: "Annie"
50-40-30-20-10
Double unders
GHD's
Post weight and time
Strength: front squats 3x5 @75%
Accessory Work: 5 minutes of double unders
WOD: "Annie"
50-40-30-20-10
Double unders
GHD's
Post weight and time
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