Friday, September 29, 2017

Warm up: Spider-Man lunges, calf stretches, spend 10 min on any areas that are sore or tight. If you feel good, work some mobility.

Strength: None

WOD: After a week of some burners we will do an “active recovery” workout. Goal is to maintain a moderate heart rate throughout the workout.

            Not for time:
            1000 m row
            1 mile assault bike
            150 single unders
            750 m row
            .7 mile assault bike
            100 single unders
            500 m row
            .5 mile assault bike
            50 single unders

Wednesday, September 27, 2017

Warm up: Row 500 m. 3x through, 10 air squats, 10 pvc pass-throughs, 10 hip extensions, 20 single jump ropes.
Banded shoulder stretches or crossover symmetry.

Strength: None

WOD: Everyday Warrior Battle Series Week 2
         

            For time with 20 MIN TIME CAP!
            3 ROUNDS OF
             10 thrusters 75/45
             20 double unders
            3 ROUNDS OF
             8 thrusters 95/65
             25 double unders
            3 ROUNDS OF
             6 thrusters 115/85
             30 double unders
            3 ROUNDS OF
             4 thrusters 135/95
             35 double unders
            3 ROUNDS OF
             2 thrusters 155/105
             40 double unders


         

Tuesday, September 26, 2017

Warm up: 3 Rounds 100 m run, 6 Spider-Man lunges, 10 oh press with pvc pipe, 5 jump squats, bear crawl, 4 fire hydrants per leg.

Strength: Power Cleans
                5x3
                keep weight around 70% and
                work on quick turnover.

WOD: 21-15-9
            kbs 53/35
            burpees onto plate *
            lunges with plate oh 35/25

* face your plate when you do your burpee. Burpee is complete when you have jumped onto your plate.

Monday, September 25, 2017

Warm up: 400 m run. 4 slow rounds of 3 inchworms, 10 hitler kicks, 10 good mornings, 10 pvc pass-throughs, 5 gob squats.

Strength: 10 min emom
                1st min 5 deadlifts
                2nd min 5 strict press
                You choose weight

WOD: 10 Rounds For Time
            150m row
            5 pull ups
            5 push ups
            10 air squats
           

Friday, September 22, 2017

Warm up: 3x Row 150, 10 airsquats, 10 fire hydrants, 20 single jump ropes, 5 push ups.
Banded hip stretches

Strength: 3x5 back squat
 
WOD: 10 min AMRAP
            Wallballs 20/14
           *Each time you break you must complete
            10 abmat sit ups and 10/7 cals on bike

          *A break is when your movement stops.
            Resting with the ball in your hands is
            considered "breaking".

           Post number of wallballs accumulated.

Wednesday, September 20, 2017

Warm up: 3 times: Run 100 m, 6 spider man lunges, 10 hitler kicks, pigeon stretch, 10 high knees, 10 light kbs.

Strength: None 

WOD: Everyday warrior week 1
           15 MIN AMRAP

           60 Calories on the Rower

          50 Burpees Over the Barbell
          30 Ground to Overhead 95/65
          10 Chest To Bar Pull Ups

Tuesday, September 19, 2017

Warm up: Two rounds of Row 300, 10 small forward and backward arm circles, 10 large forward and backward arm circles, 10 hip extensions, 10 jump squats, 10 shoulder to overhead with pvc.

Strength: None

WOD: For time
            400 m run
            50 double unders
            40 Abmat sit ups
            400 m run
            30 box jumps
            20 toes to bar
            400 m run

Monday, September 18, 2017

Warm up: Bike 7 cals, 5 inchworms, 10 air squats, 10 pvc pass-throughs, 5 push ups. Repeat 3 times.
Crossover symmetry

Strength: 5 sets of:
               5 bench press (increase weight each
               set)
               5/3 STRICT pull ups (no kipping. Use a
               band if you need to)

WOD: For time:
            Accumulate 2000 m on the rower
            5 Thrusters will be performed at the top of
            every min starting when the clock hits 1:00
            95/65
           
          ****** TIME CAP IS 20 MIN*****

Friday, September 15, 2017

Warm up:  Row 300 m, 5 inchworms, 10 airsquats.   Row 200 m, 10 Hitler kicks, 10 pvc pass-throughs. Row 100 m, 5 strict pull ups, 10 box jumps.

Strength: NONE

WOD: 15 min amrap
            6 pull ups
            8 hang power cleans 115/85
            10 cal bike

Wednesday, September 13, 2017

Warm up: 2 rounds of 10 cal bike, 6 Spider-Man lunges, 6 jump squats, duck walk, 10 high knees, 20 single jump ropes.

Strength: 10 min EMOM
                2 power cleans+3 front squats
                Work to a heavy complex

WOD: For time
            Wallballs 10,9,8,7.....1
            Burpees 1,2,3,4.....10
           Start with 10 wallballs, 1 burpee
           9 wallballs, 2 burpees
           8 wallballs, 3 burpees etc....

Tuesday, September 12, 2017

Warm up: Row 500 m, 6 inchworms, bear crawl, 20 good mornings, 20 shoulder to overhead w/ pvc pipe, 20 goblet squats, 20 hip extensions. Crossover symmetry. 

Strength wod: 5 rounds not for time:

                       1 strict press+5 push press

                       10 air squats 

                       (Increase weight with each round)

                        

Conditioning wod: 4 rounds for time:

                               400 m run

                               20 stationary lunges

                               10 deadlifts 185/135

Monday, September 11, 2017

NEVER FORGET! 🇺🇸 9/11/2001 

Today's workout is in honor and rememberence of all who were lost on this tragic day! 

Warm up: 3 rounds of 100 m run, 10 hitler kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms. 

Strength: NONE 

WOD: For time 

         

           Buy in - 1,488 meter row 

           9 rounds: 

           11 kbs 53/35

           11 push ups 

           11 ball slams 50/40

           11 abmat sit ups 

           Cash out - 1489 meter row 

Total number of meters rowed is 2,977, the number of lives that were lost as a result of the attacks. 

            

Friday, September 8, 2017

Two workouts again. Choose one, or both!

Warm up: 3 rounds of 100 m row, 3 inchworms, 4 Spider-Man lunges, 5 jump squats, 6 kbs, 7 pvc pass-throughs.
Crossover symmetry. Extra hip and shoulder stretches with bands if needed.

Strength WOD: 20 min EMOM
                 1 squat, 1 bench press, 1 power clean
                 You will use 3 separate bars. Choose
                  weights that you can maintain
                  throughout the 20 minutes. Weights
                  remain the same the whole time.
                  Emom is scored by total pounds
                  moved.
                  Total weight of all three barbells x 20.

Conditioning WOD: For time
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders
                       **50/35 cal bike**
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders
                       **50/35 cal bike**
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders

The bike is only performed between each set of rounds

Wednesday, September 6, 2017

Two workouts will be posted today. A strength workout and a conditioning workout. With the air quality being unpredictable we want to give you the option of whichever one you feel comfortable with.

Warm up: 2 rounds of 200m row, 5 inchworms, 10 hitler kicks, 10 goodmornings, 10 pvc pass-throughs.
Banded shoulder work and mobility.

Strength WOD: 15 min emom
                           3 deadlifts 225/155
                           2 strict pull ups
                           1 push up
                      **complet all 6 reps every min**

Conditioning WOD: 5 rounds for time
                           10 thrusters 95/65
                           10 pull ups
                           10 burpees

Tuesday, September 5, 2017

Again, air quality is not great. Today will be another strength based workout. If you feel like you want to do more cardio there will be an option for that.

Warm up: Easy 20 cal bike, bear crawl, pvc pass-throughs, light kbs (20), crossover symmetry.

Accessory work: Accumulate 3 min of handstand hold. If you're not comfortable going upside down pick a heavy-ish weight and hold a barbell locked out overhead for an accumulation of 3 min.

Strength WOD: 8 rounds NOT FOR TIME
                          5 bench press
                          15 abmat sit ups
                          (Move up in weight each bench set. Choose weights that you can complete all 5 reps with)

Optional conditioning: 10 rounds
                                      200 m row, 45 sec rest
                                      Try to keep all rounds as close as possible

Monday, September 4, 2017

The Klamath air quality is at an "unhealthy" level. For that reason we will not be doing typical programming. Today will be geared more towards an accessory and strength day.

Warm up: SLOW 400 m row. PVC pass-throughs, high knees, inchworms, pigeon stretch, air squats, crossover symmetry.

Accessory work: 3x5 strict pull ups (use bands if
                            needed)
                            3x10 weighted step ups. 20
                            inch box with appropriate
                            dumbbell weight

Strength wod:  12 min emom complex.
                         1 complex every min on the min,
                         increasing weight as you go
                         Power clean, front squat, jerk,
                         front squat