Friday, December 1, 2017

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

Strength: None

WOD: 3 rounds for time
           25 hang power cleans
           25 front squats
           25 shoulder to overhead
           95lb/65lb

**Every time the barbell touches the
ground you must perform 5 burpees**

Wednesday, November 29, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, Crossover symmetry.

Strength: Bench Press
                5x5

WOD: 25 min EMOM
            12/10 cal row
            7 burpees
            10/8 cal bike
            10 Ghd sit ups
            40 double unders (40 sec attempts)

Tuesday, November 28, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Pvc pass-throughs and banded shoulder stretches.

Strength: None

WOD: 3 Rounds For Time
           800 m row
           15 pull ups
           25 wallballs 20/14
           35 Russian Kbs 53/72
      *Rest 3 min between rounds*

Monday, 27, 2017

Warm up: 3 rounds, row 200, 10 Spider-Man lunges, 10 goose steps, 10 jump squats, 10 hip extensions, 10 fire hydrants. 

Banded hip stretches. 

Strength: Back Squat

                5x5 70-75%

If you don’t have a max backsqaut just choose a weight that’s challenging but manageable for all 5 sets. 

WOD: For Time

           40/30 cal bike 

           40 ball slams 40/30

           40 stationary lunges with ball

           20/15 cal bike 

           20 ball slams

           20 lunges 

           10/10 cal bike

           10 ball slams

           10 lunges 

Friday, November 24, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, 10 hip extensions.

Strength: NONE 

WOD: 10 min row

            30 sec on 30 sec off 

            10 min bike

            30 sec on 30 sec off 

If you want something more intense and you missed the “hold your turkey” wod you can do that instead. It’s on the board at the gym. If you don’t have a partner you can just cut the reps in half. 

Wednesday, November 22, 2017

Warm up: 4 rounds 100m run, 5 inchworms, 10 step ups, 10 goodmornings, 5 fire hydrants, 10 pass-throughs.
Crossover symmetry.

Strength: Push Press
                3-3-2-2-1-1-1

WOD: For Time
            21 pull ups
            21 box jumps
            400 m run
            15 pull ups
            15 box jumps
            400 m run
            9 pull ups
            9 box jumps
            400 m run

Tuesday, November 21, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Hollow and arch rock tabata.
20 sec hollow rock, 10 sec rest
20 sec arch rock, 10 sec rest
Repeat for total of 4 min.

Link with demo of hollow and arch rock
https://youtu.be/MDCpKdNb-5w

Strength: None

WOD: 10 rounds for time
            200 m row
            7 thrusters 95/65
            7 burpees

DONT FORGET.... Thursday at 9:00am we are doing a thanksgiving day WOD!!!

Monday, November 20, 2017

Warm up: 3 rounds row 200, 6 Spider-Man lunges, 6 push ups, 10 gob squats, 10 Kbs, 10 high knees, 10 hip extensions.

Strength: Front Squat
                3-3-2-2-1-1-1

WOD: 12 min AMRAP
            36 double unders (1 min attempts)
            18 wallballs 20/14
            9 toes to bar

Friday, November 17, 2017

Warm up: 3 rounds bike 7 cals, row 7 cals, 6 Spider-Man lunges, 10 jump squats, 10 Ghd sit ups, 10 hip extensions, 10 pass throughs, 10 shoulder press.

Strength: Every 90 seconds for 8 rounds
                Hang power clean
                Power clean
                Push jerk
Increase weight as you go

WOD: Not concerned about time.
            You choose your pace.

            75 cal bike
            75 cal row
*every 15 cals complete 10 kbs 53/35*
100 kbs will be performed by end of workout.

Wednesday, November 15, 2017

Warm up: 4 rounds row 150, 6 Spider-Man lunges, 4 inchworms, 10 goose steps (hitler kicks), 10 air squats, 10 light kbs, 25 jump rope.

Strength: incorporated in workout

WOD: 5 rounds
            Using 1 barbell
            10 deadlift 155/110
            10 front squats 155/110
            10 burpees

Same barbell is used for both lifting movements.
No rack is used

SCALED WEIGHT SUGGESTIONS
Suggestion 1: 135/95
Suggestion 2: 115/75

Weight should feel heavy but not break down your form. Take that into consideration when choosing your weight option.

Tuesday, November 14, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, 10 hip extensions.

Strength: None

WOD: Death by:
      Wallball+Ab mat sit up+push up
      Min 1: 1 wallball, 1 sit ups, 1 push up
      Min 2: 2 wallball, 2 sit ups, 2 push up
      Min 3: 3 wallball, 3 sit ups, 3 push up
Continue each min, increasing reps by 1, until you can no longer finish all reps within the minute.

Monday, November 13, 2017

Warm up: Bike 10 cals, 5 inchworms, bear crawl, 5 jump squats, 5 fire hydrants (each leg), 10 pass-throughs, 10 pvc Press. 3 times through.
Banded shoulder stretches.
Crossover symmetry.

Strength: Push Press
                5-5-3-3-3-3

WOD: 4min AMRAP
            15 cal row
            10 power cleans 135/95
            5 burpees box jump overs

            Rest 4 min

            4min AMRAP
            15 cal row
            10 power cleans 115/80
            5 burpees box jump overs

            Rest 4 min

            4min AMRAP
            15 cal row
            10 power cleans 95/65
            5 burpees box jump overs

Each amrap is a max effort. Try to keep all rounds close to the same score.

           

Friday, November 10, 2017

Warm up: Row 200, jogging high knees down, Spider-Man lunges back. 200 m row, butt kickers down, goose steps back (hitler kicks). 200 m row. Fire hydrants, goodmornings, hip extensions.

Strength: Back squats
               5-5-3-3-3-3

WOD: For Time
           500 m row
           50 double unders
           400 m row
           40 ball slams 40/30
           300 m row
           30 double unders
           200 m row
           20 ball slams
           100 m row
           10 double unders

ATTEMPT TO WORK ON DOUBLE UNDERS!
The best way to get better at them is to do them.

***Saturday November 11th we will be doing a Veterans Day Workout!
      10:30am! Please join us! 🇺🇸

Wednesday, November 8, 2017

Warm up: 3 rounds 7 cal bike, 100 m row, 5 inch worms, 5 jump squats, 10 pass-throughs, 10 pvc Push Press, 20 single jump rope.

Strength: Squat Cleans
                8 sets of 2
*work to a heavy, but manageable, set of 2.

WOD: 7 rounds for time
            7 kbs 70/53
            7 box jumps 24/20
            7 push press 135/95
            7 burpees

*scaled weight options
 Kbs 53/35
 Push press 95/65

Tuesday, November 7, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, 10 hip extensions.

Strength: NONE

WOD: For Time
          15/12 cal bike
          80 double unders(2 min attempts)
          15/12 cal bike
          60 abmat sit ups
          15/12 cal bike
          40 thrusters 95/65
          15/12 cal bike
          20 pull ups
          15/12 cal bike

Monday, November 6, 2017

Warm up: 200 m row Spider-Man lunges length of gym. 200 m row, inchworm half length. 200 m row, butt kickers length of gym. 15 pvc pass through. 15 good mornings. Crossover symmetry.

Strength: 5x5 Push Press

WOD: 15 min amrap
            10 deadlift 225/155
            15 cal row
            20 wallballs 20/14

Friday, November 3, 2017

Warm up: 3 slow rounds, 7 cal bike, 4 inchworms, 10 25lb Push Press, 10 25lb front squats, 5 burpees.
Crossover symmetry.

Strength: Every min for 8 min
                2 power cleans
                2 front squat

Power clean: Work on opening hips
                       and a quick turnover.

Front squat: Keep elbows HIGH and
                    chest up.

WOD: 4 rounds
            Resting 3 min between rounds
            400 m row
            21 kbs 53/35
            12 pull ups

**Each round is a max effort sprint**