Friday, 6/30/2017

Warm Up: Run 1 mile

Strength: Back Squat- 3 singles at 95%

Accessory Work: Weighted GHD's 3x12

WOD: 3 Rounds
75- Double Unders
50- Air Squats
25- Row for Cals

Post time and weight

Wednesday, 6/28/2017

Warm Up: Run 800

Strength: Deadlifts 5x5

Accessory Work: crossover symmetry

WOD: 3 Rounds:
21-15-9
Bike Cals
Power Cleans 135/95
Burpees

Complete 21 reps of each movement, 15 reps and then 9 reps. The. Repeat around for rounds 2 and 3.

Friday, 6/23/2017

warm up: choice

Strength: in WOD

Accessory Work: crossover symmetry

WOD: For Time
Run 400m
30- Power Cleans #135/95
Run 400m
20- Power Cleans #155/115
Run 400m
10- Power Cleans #185/135

Post time and weight

Tuesday,6/20/2017

Warm Up: Choice

Strength: 5x10. Strict Pull Ups

Accessory Work: 3 sets of Max Reps of Double Unders

WOD: 5 Rounds
Row 500 meters
Run 400 meters

Post time

Monday, 6/19/2017

Warm Up: Run 1 mile

Strength: Cleans 5x5

Accessory Work: Crossover Symmetry

WOD: AMRAP 12 Minutes
10- Toes to Bar
Run 400 meters

After completing AMRAP. Max Reps of Double Unders in 2 minutes.

POst rounds/reps completed for Amrap and DU

Friday, 6/16/2017

Warm Up: Run 400 meters then 5 rounds of Cindy

Strength: In WOD

Accessory Work: Crossover Symmetry

WOD: HERO WOD "Manion"
7 Rounds for Time
Run 400m
29- Back Squats #135/95
ENJOY

Wednesday, 6/14/2017

Warm Up: run 400m, 50 air squats,40 GHD's,30 push ups,20 pull ups and 10 Burpees

Strength: deadlift 5x3. ( this should be heavy)

Accessory Work: choice 5-10 minutes

WOD: For time
50- Wall Balls #20/14
100- Double Unders
Run 400m
100- Double Unders
50- Wall Balls #20/14

Post time and weight

Tuesday, 6/13/2017

Warm Up: Row 750, Bike 35 cals and run 400m

Strength: 1 Rep Max Bench

Accessory Work: Crossover Symmetry

WOD: 10 Rounds
Row 250 m
Rest 1:1

Post slowest and fastest and weight

Monday, 6/12/2017

Warm Up: Run 800m, 20 pull ups, 20 GHD's and 40 Air Squats

Strength: Back Squat 1 Rep MAX

Accessory Work: Crossover Symmetry

WOD: 4 rounds
Minute 1: Max Reps Double Unders
Minute 2:  Max Reps Air Squats
Minute 3:  Max Reps Push Ups
Minute 4:  Max Reps  Row For Cals
Rest 2 minutes

Post one rep max and combined reps for each movement.

Wednesday, 6/7/2017

Last workout for Tamara tomorrow!! If you can make it down to join the fun at 5:00 we would love to have you! We will be doing a partner workout and then for anyone who is interest we will head down to the creamery for some food and beverage to send Tamara off!! 
Don't miss it!!

Warm Up: Choice

Strength: Power Clean 5x5

Accessory Work: Crossover Symmetry

WOD: 20 Min AMRAP
10- Power Cleans #135/95
10- Bar Facing Burpees
10- Pull Ups
10- Box Jumps 24/20"

Every 4 minutes, stop where you are at and run 200m. Pick up where you left off when you return.

Tuesday, 5/6/2017

Warm Up: min 1: :40 sec on bike, min 2: 50 Double Unders, min 3: 10 Burpees, min 4: 8 box jumps 24/20. 4 rounds through

Strength: Front Squat  3x10

Accessory Work: Crossover symmetry

WOD: 4 Rounds:
15- Toes to Bar
15- Thrusters 95/65

Post time and weight

Monday, 6/5/2017

Warm Up: Run 400m, 20 Pull Ups, 20 Push Ups and 50 Air Squats

Strength: Shoulder Press 3x8

Accessory Work: Weighted GHD's 2x25

WOD: For Time
100- Double Unders
30- Burpee Box Jump Overs 24/20"
Run 800 meters

* Must be facing box when doing burpees.
Post weight and time

Friday, 6/2/2017

Warm Up: Run 800 meters

Strength: Front Squat 5x5

Accessory Work: Crossover Symmetry

WOD: For time
21-15-9
-Assault Bike-Cals
-GHD's

Rest 5 Minutes

3 Rounds
50- Double Unders
10- Cals on Bike

Post time for each part. Both times should be fast.