Friday, September 1, 2017

Warm up: Twice through, row 200, bike 15 cals, bear crawl, 10 pvc pass-throughs, 5 push ups, 10 GHD sit ups. 

Banded shoulder stretches 

Strength: 6x2 power cleans 

WOD: 7 rounds for time 

            7 pull ups 

            7 box jumps

            9 push ups 

Happy Friday!! Enjoy the long weekend! 

Wednesday, August 30, 2017

Warm up: 3 rounds of 100 m run, 6 spider man lunges, 3 inchworms, 10 hip extensions, 5 jump squats. 
Banded hip stretches. 

Strength: 5x5 Front squat 

WOD: For time
           100 cal assault bike 
           Every 20 cals perform 20 kbs 53/35
           Time stops when the bike reaches 100 
           cals

Tuesday, August 29, 2017

Warm up: 3 minutes on bike. 8 inchworms, 20 hitler kicks, 20 high knees, 20 hip extensions, pigeon stretch.

Strength: NONE

WOD: For time
            800 m row
            80 double unders (2 min of attempts)
            600 m row
            60 ab mat sit ups
            400 m row
            40 burpees
            200 m row
            20 deadlifts 185/135

***** TIME CAP 30 MIN *****
           

Monday, August 28th, 2017

Warm up: 3 rounds of 150 m row, 6 Spider-Man lunges, 6 goblet squats, 6 kbs, 6 pcv pass-throughs.
Crossover symmetry.

Strength: 5x3 Bench Press

WOD: This will be our last benchmark workout for August! We will retest some of them  again in a few months! Keep up the good work everyone!!!

            "KAREN"
             For time
             150 wallballs 20/14

Friday, August 25, 2017

Warm up: 20 cal bike, 10 inchworms, 20 hitler kicks, 20 goodmornings, 20 hip extensions, 20 GHD sit ups, pigeon stretch.

Strength: 7x3 squat cleans

WOD: 10-9-8-7-6-5-4-3-2-1
            Burpees
            Kettle bell swings 55/35
            Stationary lunge holding KB 55/35
            Toes to bar

Wednesday, August 23, 2017

Warm up: 3 rounds of 100 m run, 6 spider man lunges, 3 inchworms, 10 hip extensions, 5 jump squats.

Strength: Back Squat 3-3-2-2-1-1

WOD: 18 min EMOM
            Min 1: 3 power cleans+3 front squats+3
                        shoulder to overhead 115/75
            Min 2: 40 double unders or 40 sec of
                        attempts
            Min 3: 10/7 cals on assault bike

Tuesday, August 22, 2017

Warm up: Row 500 meters, 10 Spider-Man lunges, 10 high knees, 10 box jumps, 15 goodmornings. Stretch calves.

Strength: None

Wod: 3 rounds for time
         400 m run
         21 burpees
         21 abmat sit ups

Monday, August 21, 2017

Warm up: 2 rounds 10 cal bike, 5 inchworms, 10 air squats, 10 pvc pass-throughs, 10 shoulder to overhead w/pvc.
Crossover symmetry.

Strength: 5x5 bench press

WOD: "Jackie"
            For time
            1000 meter row
            50 thrusters (45lbs male and female)
            30 pull ups

Friday, August 18th, 2017

Warm up: 2 rounds of 250m row, 5 inchworms, 10 hitler kicks, 10 goblet squats, 10 goodmornings. 

Strength: 5x3 Deadlift 

WOD: For Time

            21-18-15-12

            Calories on Bike

            Deadlifts 135/95

            Wallballs 20/14

Wednesday, August 16, 2017

Warm up: Run 400 m, 10 Spider-Man lunges, 20 hitler kicks, duck walk, 10 jump squats, banded hip stretches.

Strength: 6x3 Back Squat

WOD: 3 rounds for time
           500 m row
           12 burpees
           21 box jumps 24/20

Tuesday, August 15, 2017

Warm up: 3 rounds of 8 cal bike, 6 Spider-Man lunges, 10 hip extension, 20 single jump rope.

Strength: None

WOD: 4 rounds for time
           200 m run
           10 ghd sit ups
           200 m run
           20 kbs 55/35
           200 m run
           30 double unders (sub is 1 min of attempts)

Monday, August 14, 2017

Warm up: Row 500, 10 inchworms, bear crawl, 20 light kbs, 20 goblet squats, pvc pass throughs, crossover symmetry.

Strength: Push Press 3x4 then 3x2

WOD: "Cindy"
             20 min AMRAP
             5 pull ups
             10 push ups
             15 air squats

Friday, August 11, 2017

Warm up: 3 rounds of 10 cal bike, 4 inchworms, 10 hitler kicks, 10 goodmornings, 5 fire hydrants (per leg). Finish warm up with some extra hip mobility.

Strength: 5x5 Deadlift

WOD: For time
           27-21-15-9
           Row for calories
           Thrusters 95/65

Wednesday, August 9, 2017

Warm up: 500m row. Twice through: 8 Spider-Man lunges, 15 goodmornings, 10 ghd, 10 hip extensions, 10 high knees.

Banded hip stretches. 

Strength: 5x5 Back Squat

WOD: 10 min AMRAP

            10 box jump overs 24/20

            40 double unders (sub is 1 min of
            attempts) 

            10 ball slams 40/30

            20 abmat sit ups 

Tuesday, August 8, 2017

Warm up: 3 rounds, 200 m row, 6 Spider-Man lunges, 10 hitler kicks, 10 air squats, 5 pvc pass throughs, 5 push ups.

Strength: None

WOD: For time
            Cal bike 40/30
            40 wallball 20/14
            30 deadlifts 125/85
            30 burpees
            20 toes to bar
            20 power cleans 125/85
            10 front squats 125/85
            10 shoulder to overhead 125/85

Monday, August 7, 2017

Warm up: Run 400, Row 500, 10 inchworms, bear crawl, 10 jump squats, 50 single unders.  Crossover Symmetry. 

Strength: 5x5 Push Press 

Every Monday durning the month of August we will test a benchmark workout. Benchmark workouts are a great way to track our progress. Give it your all! We will retest some of these workouts again in a few months! 

WOD: "Helen"

             3 rounds for time 

             400 meter run

             21 kbs 55/35

             12 pull ups

Friday, August 4, 2017

Warm up: 3 rounds of 100 m run, 5 inchworms, 10 pvc pass throughs, 10 high knees, 5 kbs.

Strength: None

Wod: In four min complete the following
          10-8-6
           Box Jumps 24/20
           Shoulder to overhead 95/65
           Remaining time, max cal assault bike
           ****REST 2 MIN****
           Repeat
           ****REST 2 MIN****
           Repeat

Try to keep all rounds as close in calories as you can.
Have fun and HAPPY FRIDAY!!!

Wednesday, August 2, 2017

Warm up: Bike 15 cals, Row 20 cals, 10 Spider-Man lunges, 10 fire hydrants(per leg), 10 Box jumps, 20 hip extensions, pigeon stretch. Front rack mobility.

Strength: Power Clean 3x3 then 3x1.

Wod: 15 min AMRAP
          200 m row
          10 burpees
          15 kbs 55/35