Wednesday, 12/28/2016

Warm up: bike 30 Cals, 30 air squats, 20 push-ups and 15 pull ups

Strength: front squat 75%-3, 81%-1 75%-3, 83%-1,75%-3 86%-1

Accessory Work: 5 sets of 5-10 toes to bars

WOD: complete
30- wall balls #30/20
60- Double unders
20- thrusters #95/65
60- double unders
30- wall balls #30/20

Post weight and time

Tuesday, 12/27/2016

Warm Up: Choice

Strength: Cleans- 70%-3 75%-3 80%-2 85%-2(3 sets of 2)

Acessory Work: Double Unders 3 sets max reps. Rest as Needed

WOD: Complete
5 Rounds of Cindy (5 pull ups, 10 push ups and 15 Air Squats
then
3 rounds of "DT" @155/105 (12-deadlift, 9 hang power cleans and 6 push press)
then
Row 500 meters

Post time and weights.   If you need to scale  #135/95.

Monday, 12/26/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 2x25 GHD's

WOD: Post Christmas
20 minutes your choice: Run, Row or Bike

Post cals completed on Row or Bike

Goal is just to move and work your way back into the week!! Hope Everyone had a Merry Christmas!!

Friday, 12/23/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Choice

WOD: "12 DAYS OF CHRISTMAS"
1-Power Clean   #155/105
2-Handstand Push Up
3- Box Jumps 24/20"
4- Deadlift  #155/105
5-Pull Ups
6-Burpees
7-KB Swings 53/35
8-Front Squats #165/115
9-Cals on Assault Bike  :)
10- Wall Balls 20/14
11- Toes to Bar
12- Thrusters #135/95

1 PC, 1 PC, 2 HSPU, 1 PC, 2 HSPU, 3 Box Jumps, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 5 Pull Ups.......etc until you complete all 12 movements!!!

RX-155/105, 135/95
Scale 2- 135/95, 95/65
Scale 3- 95/65, 65/45

ENJOY!!! Merry Christmas and enjoy your weekend with family and friends!

Wednesday, 12/21/2016

Warm Up: Choice

Strength: Front Squat 3x5

Accessory Work: 300 Double Unders

WOD: Complete
AMRAP 3 Minutes: (Each set after break)
15 deadlift 185
15 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes:
10 Deadlift 225
10 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes
5 Deadlift 265
5 Bar Facing Burpees

Post Weight and total reps for each round

Tuesday, 12/20/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 5 rounds  20 cals bike, rest 45 seconds

WOD: 3 rounds
Row 500m
12- Push Press #135/95
15- Toes 2 Bar

Post time and weight

Monday, 12/19/2016

Warm Up: Bike 30 cals(easy) 20 push ups and 12 strict press #35

Strength: Deadlift 3@70%, 3@75%, 2@80%(2 sets) 1@85%(2)

Accessory Work: Crossover Symmetry

WOD: For Time
40- Wall Balls #20/14
Row 1200 meters
40- Wall Balls

Post weight and time

Friday, 12/16/2016

Warm up: choice

Strength: snatch work. 3@65%. 3@70% 2@ 75%

Accessory Work: crossover symmetry work.

WOD: 5 rounds for time
20- Cals on assault bike
10- thrusters 115/85

Post time and weight

Wednesday, 12/14/2016

Warm Up: 3 rounds of Cindy then 500m Row

Strength: Bench Press 3x5

Accessory Work: 3 set of 6 Handstand Push Ups

WOD: "Jackie"
Row 1000m
-50 Thrusters #45
-30 Pull Ups

Post time

Tuesday, 12/13/2016

Warm Up: Choice

Strength: Front Squat 3@65%, 3@70%(2sets) 3@75%, 2@80%

Accessory Work: 3 sets of 10 Pull Ups

WOD: Complete for Time
21- Cals Assault Bike
15- Power Cleans 155/105
15- Cals Assault Bike
10- Power Cleans 155/105
9- Cals Assault Bike
5- Power Cleans 155/105

Post weight and time

Monday,12/12/2016

Warm Up: Row 1500 meters

Strength: power cleans 3,3,2,2,2,1,1,1

Accessory Work: crossover symmetry

WOD: 4 rounds:
50- Double Unders
50- Air Squats
20- deadlifts 185/135

Post weight and time

Friday, 12/9/2016

warm up: choice

Strength: clean and jerk 3@65%, 3@70%, 2 sets of 3@75%

Accessory Work: crossover symmetry

WOD: for time
 21-18-15-12-9-6-3
Burpees
Box jumps 24/20
Row for cal

Post weight and time

Wednesday, 11/7/2016

Warm Up: 20 Double Unders, 20 Air Squats, 10 push ups- 3 rounds nice and easy

Strength: Front Squat 3@65%, 3@70% 2 sets of 3@75%

Accessory Work: Crossover symmetry Warm Up

WOD: "ROWING"

There is a preset Workout on all rowers.
it'll show as:

1:40/20rest-9
 Complete it all.
after round 5, you'll have a 2:00 minute rest. then complete the remaining 4 sets

Goal is to try and maintain your first set of meters completed.

Post meters completed.

Tuesday, 11/6/2016

Warm Up: choice

Strength: Back Squat 3@70% 3@75% 3@75

Accessory Work: work pistols

WOD: 7 rounds:
10- deadlifts 225/155
7-burpees

Post weight and time

Monday, 12/5/2016

Warm Up: Row 30 secs on/30 sec off  for 6 rounds

Strength: Bench Press 3x4 @75-85%

Accessory Work: Bar Muscle ups or Chest to Bar Pull Ups

WOD: Complete for Time:
100- Double Unders
then
3 Rounds of:
30- Wall Balls 20/14
20- Goblet Squats(with a Kettle) 53/35

Post time and weight