Tuesday, August 1, 2017

Warm up: 3 slow rounds 200 m row, 5 inchworms, 5 jump squats, 5 goodmornings.
Crossover symmetry.

Strength: None

Wod: 5 rounds
          200 m run
          10 bench press 135/95
          20 lunges

Monday, July 31, 2017

Warm up: 4 min bike, 10 spider man lunges, 20 hitler kicks, 20 high knees, pvc pass throughs, banded hip stretch.

Strength: 6x3 Front Squat

Wod: For time
         1000 m row
         80 double unders (2 min of attempts)
         60 air squats
         40 sit ups
         20 pull ups
         40 sit ups
         60 air squats
         80 double unders (2 min of attempts)
         1000 m row

Friday, July 28, 2017

Warm up: 2 slow rounds 300 m row, 5 strict press (empty bar) 5 inchworms, 10 pvc pass throughs, 10 hitler kicks. Then Crossover symmetry.

Strength: Bench Press 6x3

Wod: 3-6-9-12-15-12-9-6-3
          Assault bike calories
          Burpees

          **RESET YOUR CALS EVERY ROUND**

Wednesday, July 26, 2017

Warm up: Run 400, row 400, 10 inchworms, bear crawl, 10 fire hydrants, 15 goblet squats, banded hip stretches

Strength: 5x3 squat cleans

Wod: For Time
          21 Box jumps 24/20
          21 Deadlifts 185/135
          21 Push ups
          30 cal row
          15 Box jumps
          15 Deadlifts
          15 Push ups
          30 cal row
           9 Box jumps
           9 Deadlifts
           9 Push ups
          30 cal row

Tuesday, July 25, 2017

Warm up: 3 rounds of 250 row, 10 light kettle bell swings, 10 pvc pass throughs, 5 inchworms. Then banded shoulder work.

Strength: None

Wod: 4 rounds for time
          400 m run
          30 double unders (or 1 min of attempts)
          10 pull ups

Monday, July 24, 2017

Warm up: 40 cals assault bike, Spider-Man lunges, hitler kicks, pigeon stretch, goodmornings, jump  
                 squats. Front rack mobility if needed.

Strength: 5x5 front squat

Wod: 10 min amrap
          2 wall balls - 2 abmat sit ups
          4 wall balls - 4 abmat sit ups
          6 wall balls - 6 abmat sit ups
          Continue to increase each round by 2's

Friday, July 21, 2017

Warm up: 3 rounds 200m run, bear crawl,
                  10 pvc pass throughs, duck walk.
                  Banded hip stretches.
                  Crossover symmetry.

Strength: 5x5 bench press

Wod: 10 rounds for time
          10 cals assault bike
           5 back squats 165/115

Wednesday, July 19, 2017

Warm up: 500 m row, 10 inchworms, 20 hitler kicks, 20 goodmornings, 20 back extensions. Spend a few minutes working any sore or tight muscles.

Strength: 6x3 Deadlift

Wod: 20 min EMOM
         Min 1: 100 m run
         Min 2: 40 double unders (or as many double unders as you can in 40 sec)
         Min 3: 10/8 cal row
         Min 4: 10 push ups
       REPEAT FOR 20 MIN

Tuesday, July 18, 2017

Warm up: 3 slow rounds 10 cal bike, 5 push ups, 10 air squats, 5 fire hydrants ( per leg)
Crossover symmetry

Strength: None

Wod: 5 rounds for time
          20 kbs 55/35
          15 goblet squats 55/35
          10 hang power cleans 135/95

Monday, July 17, 2017

Warm up: Run to stop sign and back.  Spider-Man lunges, bear crawl, good mornings, pvc pass throughs, front rack position work... i.e. Tricep mash, roll lats out, banded shoulder stretches.

Strength: 5x4 Power clean. Stay light enough to work on a quick turnover.

Wod: For time
         1k row
         3 rounds of
         7 pull ups
         14 box jumps 24/20
         21 burpees
         1k row

Friday, July 14, 2017

Warm up: 500m row, pigeon stretch, 20 air squats, 20 high knees, banded hip stretch

Strength: 6x3 Back Squats

Wod: 800 m run
          40 wallballs 20/14
          20 toes to bar
          400 m run
          30 wallballs 20/14
          15 toes to bar
          200 m run
          20 wall balls 20/14
          10 toes to bar

Wednesday, July 12, 2017

Warm up: 3 slow rounds of 10 cal bike, 10 fire hydrants, 10 kbs, 10 jump squats.
Crossover symmetry

Strength: 6x3 Shoulder Press

Wod: 12 min AMRAP
          9 deadlifts 115/75
          6 burpees
          3 power cleans 115/75

Tuesday, July 11th, 2017

Warm up: 400 m run, Spider-Man lunges, bear crawl, pvc pipe pass throughs. Spend a few extra minutes working on some shoulder mobility.

Strength: Rest

Wod: For time
        21-18-15-12-9
        Row for calories
        GHD sit-ups
        Ball slams 40/30

Monday, July 10th, 2017

Warm up: 500m row, 10 inchworms, 20 hitler kicks, 20 good mornings, 20 back extensions, banded hip stretches

Strength: 5x5 Deadlift

Wod: 8 rounds for time
         6 thrusters 95/65
         12 cal assault bike
         24 double unders

Friday, July 7, 2017

Warm up: 3 rounds of
                  - 10 cals on bike
                  - 10 hitler kicks
                  - 10 spider man lunges
                  - 10 goblet squats (with light weight)
                 Crossover Symmetry

Strength:  Cleans 6 sets 3 reps

WOD:  FOR TIME:
             -1 Round of Cindy
             -200m Run
             -2 Rounds of Cindy
             -200m Run
             -3 Rounds of Cindy
             -200m Run
             -4 Rounds of Cindy
             -2oom Run

1 round of Cindy = 5 Pull ups, 10 push ups, 15 air squats

Post Clean weights and Time.

Wednesday July 5th, 2017

Warm up:
400 m run, banded hip stretch, pigeon stretch, bear crawl,
Strength: 5x5 back squat 70-75%
Wod:
12 min amrap
20 cal row
15 front rack lunges 45/25
10 burpees

Tuesday, July 4th 2017

As we celebrate the birthday of our country we never want to forget the men and women who serve to protect and fight for our freedoms and independence.
Have fun and stay safe today!

Warm up:
30 cal bike, 10 spider man lunges, 20 high knees, 10 pvc pass throughs, 20 back extensions.

Strength: None

HERO WOD
"Jack"
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24"/20"
-20 Minute amrap

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday 7/3/2017

Warm up:  3 slow rounds of:
                   -200m row
                   -5 inchworms
                   -10 air squats
Crossover symmetry

Strength: 5x5 shoulder press

WOD: 4 rounds for time:
             -400m run
             -20 wall balls 20#/14#
             -10 deadlifts 185#/135#