Wednesday, November 1, 2017

Warm up: 4 rounds 150 row, 4 spider man lunge, 6 air squats, 6 high knees, 6 fire hydrants, 15 double unders.
Banded hip stretches. Any extra ankle or calf mobility you might need.

Strength: back squat
                5x5 75% or moderately heavy

WOD: 12 min emom
            Min 1: 12/8 cal bike
            Min 2: 12/8 cal row

Scale to 10/6 if needed

Tuesday, October 31, 2017

Warm up: 20 cal bike, 10 Spider-Man lunges, 10 pvc pass-throughs, 10 pvc press, 20 hip extensions, 20 Kbs 35/26, 20 gob squats 35/26, 20 cal row.

Strength: None

WOD: 20 min amrap
            5 toes to bar
           10 burpees
           15 air squats

Have a HAPPY AND SAFE Halloween!!!
             🎃👻🎃👻🎃👻

Monday, October 30, 2017

Warm up: 3 rounds, 100 m run, 4 inchworms, 10 goodmornings, 10 hitler kicks, 5 air squats, 5 jump squats. 

Strength: Deadlift 

               3-3-2-2-1-1-1

WOD: For Time 

            400 m run 

            40 wallballs 20/14

            40 abmat sit ups

            200 m run 

            20 wallballs 20/14

            20 abmat sit ups

            100 m run

            10 wallballs 20/14

            10 abmat sit ups 

Friday, October 27, 2017

Warm up: 4 rounds, 6 cal bike, 3 inchworms, 5 step ups (each leg), 6 fire hydrants, 10 pass-throughs 3 strict pull ups.
Crossover symmetry.

Strength: Bench Press
                3-3-2-2-1-1-1

FOR YOUR SAFETY....
IF THERE IS NO ONE PRESENT
TO SPOT YOU, PLEASE DO NOT
ATTEMPT A MAX EFFORT.

WOD: For Time
            50/40 cal row
            50 kbs 53/35
            50 lunges
            50 box jump overs 24/20
            50 push ups

Wednesday, October 25, 2017

Warm Up: 500 m row, 10 inchworms, bear crawl, pvc pass-throughs, 20 kbs, 20 high knees, 500 m row.
Crossover symmetry

Strength: None

WOD: HERO WOD "OLIVEIRA"

         4 Rounds for Time
          -Run 1000m
          -25 Pull Ups
          -25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)

RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
               Instead finish with 3 push ups and 1 burpee!

**AJ's idea so don't hate me!!!


AJ served with CPL BRIAN OLIVEIRA

Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004.  He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.

Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold.  Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.

His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"

SEMPER FIDELIS

Tuesday, October 24, 2017

Warm up: 3 rounds 100 m run, 6 spider man lunges, 10 goodmornings, 6 jump squats, 20 single jump rope, pigeon stretch.
Banded hip stretch.

Strength WOD: 15 back squats 225/155
                          50 double unders
                          12 back squats 225/155
                          40 double unders
                           9 back squats
                          30 double unders
                           6 back squats 225/155
                          20 double unders
                           3 back squats 225/155
                          10 double unders

          *SUB FOR DU’S IS ATTEMPTS*

WOD: Once you have recovered (5-10min)
            10 rounds assault bike
            30 seconds on 30 seconds off
            Score is calories accumulated

Monday, October 23, 2017

Warm up: 3 rounds... 7 cal bike, 10 pvc pass-throughs, 5 inchworms, 10 hitler kicks, 10 pvc press.
Crossover symmetry

Strength: 8 sets
                2 squat cleans, 1 jerk
                build through sets
               
WOD: Every 3 min for 5 rounds
            10 cal row
            8 power cleans 135/95
            6 bar facing burpees

In 3 min complete one round. Rest the
remainder of the 3 min. If you don’t
finish a round in 3 min the workout turns
into a 15 min amrap.

Friday, October 20, 2017

Warm up: 3 rounds 150 m row, 6 Spider-Man lunges, 6 fire hydrants, 10 hitler kicks, 6 jump squats, 10 high knees.
Banded shoulder stretches

Strength: Front Squat
               3-3-2-2-1-1-1
               Work up to a heavy single

WOD: “DT”
             5 rounds for time
             12 deadlift
             9 hang power cleans
             6 push jerks

Weight is 155/105. All movements are performed
on the same bar. No rack is used for this workout.

Wednesday, October 18, 2017

Warm up: 500 m row, 10 inchworms, 20 hitler kicks, 20 good mornings, 20 pvc pass-throughs, 20 abmat sit ups, 15 cal bike.

Strength: Deadlift
               5-5-3-3-3

WOD: 20 min emom
            50 double unders (40 sec attempts)
            10 wallballs 20/14
            8 toes to bar
            12/10 cals on bike
            16 stationary lunge with wallball

Tuesday, October 17, 2017

Warm up: Run 200 m, 6 spider man lunges, 10 hitler kicks, 10 hip extensions, 6 jump squats, 10 high knees. 2 rounds.
Banded hip stretches

Strength: None

WOD: For Time
           Row 3,000 meters
           Every 300 m perform
           10 Kbs 53/35
           10 air squats

*Total number of Kbs and squats is 100 *  

Monday, October 16, 2017

Warm up: 3 rounds, 7 cal bike, 4 inchworms, 10 kbs, 10 pvc pass-throughs, 10 air squats, bear crawl.
Crossover symmetry

Strength: 6x3 Bench

WOD: For Time...
           30/24 cal bike
           30 burpees
           30 thrusters 95/65
           30 pull ups
           30 thrusters 95/65
           30 burpees
           30/24 cal bike

Friday, October 13, 2017

Warm up:  Row 500 10 inchworms, 10 spider man lunges, 10 pvc pass-throughs, 10 jump squats, pigeon stretch, 10 hitler kicks, 10 goodmornings, 20 cal bike.

Strength: every min for 8 min
               1 power clean
               1 squat clean
               1 jerk
               Start light, increase weight as you go

WOD: For Time
            21 cal bike

           21 burpees 

           21 Kbs 53/35

           15 cal bike

           15 burpees

           15 Kbs 53/35

           9 cal bike 

           9 burpees

           9 Kbs 53/35

Wednesday, October 11, 2017

Warm up: 100 m run, 10 step ups, 5 push ups, 6 Spider-Man lunges, 10 pvc shoulder press, 6 Ghd, 6 hip extension. 3 rounds
Crossover symmetry

Strength: Front squat
               5-5-5-3-3-3

WOD: “FIGHT GONE BAD”
             On a continuous clock...
             3 full rounds of
         Min 1: Max wallballs 20/14
         Min 2: Max sumo deadlift high pull 75/55
         Min 3: Max box jumps 20 inch
         Min 4: Max push press 75/55
         Min 5: Max calorie row
         Min 6: rest
       (If you have never done sumo deadlift high
        pulls you can substitute deadlifts instead)

*SCORE IS TOTAL REPS/CAL ACHIEVED*

Tuesday, October 10, 2017

Warm up: Bike 20 cals, 15 kbs, 10 gob squats, bear crawl, 10 fire hydrants, 10 pvc pass-throughs.

Strength: None

WOD: 3 rounds for time
            400 m row
            20 thrusters 75/55
            10 pull ups

Monday, October 9, 2017

Warm up: 3 Rounds 150 m row, 10 goodmornings, 5 inchworms, 10 hitler kicks, 5 jump squats, 10 pvc pass-throughs.

Strength: 5x5 Deadlift

WOD:  800 m run
             6 rounds of “chief”
             400 m run
             4 rounds of “chief”
             200 m run
             2 rounds of “chief”

*1 round of chief:  3 power cleans 135/95
                               6 push ups
                               9 air squats

Friday, October 6, 2017

Warm up: Run 400, 10 Spider-Man lunges, 10 pvc pass throughs, 10 air squats, 10 high knees 400 row.
Crossover symmetry.

Strength: 8x3 Bench Press

WOD: 20 min emom
           10 ball slams 40/30
           10/8 cal row
           7 burpees
           100 m run

Wednesday, October 4, 2017

Warm up: 3 Rounds 10 cal row, 7 cal bike, 10 goodmornings, 6 Spider-Man lunges, 3 inchworms, 10 air squats.
Banded shoulder AND hip stretches.

Strength: Squat clean 6x2
                Work to a heavy 2 rep

WOD: Everyday Warrior Battle Series Week 3
            2 Rounds For time
            4 deadlifts 225/155
            28 wallballs 20/14
            20 box jump overs 24/20
            14 handstand push ups
        ***12 MIN TIME CAP!!!***

            SCALED OPTION (same reps)
            Deadlifts are 135/95
            Wallballs are 20/10
            Box jump overs are still 24/20
            Hand releas push ups

Tuesday, October 3, 2017

Warm up: Row 500 m. Twice through: Bear crawl, 10 small arm circles, 10 big arm circles, 10 pvc pass-throughs, 10 hip extensions, 3 strict pull ups.
Crossover symmetry.

Strength: None

WOD: For Time
           50/35 cal bike
           40 double unders
           30 kbs 53/35
           20 pull ups
           30 kbs 53/35
           40 double unders
           50/35 cal bike

*sub for double unders is 1:00 OF ATTEMPTS*

Monday, October 2, 2017

Warm up: 7 cal bike, 6 inchworms, 10 high knees, 6 jump squats, 10 pvc pass-throughs, 10 overhead press with pvc, pigeon stretch. 3 rounds.

Strength: 5x5 Front Squat

WOD: 18 min amrap
           200 m run
           10 shoulder to overhead 95/65
           10 abmat sit ups
           200 m row
           10 power cleans 95/65
           10 abmat sit ups