Monday, January 1, 2018

HAPPY NEW YEAR!!!! First workout of the year will be “Cindy”. If you don’t make it to the gym Monday that’s fine! You can do it later in the week when you come in. 😁

Warm up: 4 rounds row 150, 6 Spider-Man lunges, 4 inchworms, 10 air squats, 10 pass throughs, 10 good mornings, bear crawl.
Crossover symmetry.

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

*we will retest in the next 4-6 weeks!

Friday, December 29, 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.

Strength: NONE

*We will resume a new Strength cycle next week*

WOD: 27-21-15-9
           Deadlift 95/65
           Hang power clean 95/65
           Shoulder to overhead 95/65
           Cals on rower

Wednesday, December 27, 2017

Warm up: 4 times 200 m row, 5 inchworms, 10 sit ups, 5 box jumps, 10 shoulder press, 20 single jump rope.
Banded shoulder stretches.

Strength: NONE

WOD: 12 min amrap
            15 wallballs 20/14
            10 burpees
             5 toes to bar

Tuesday, December 26, 2017

Warm up: 3 rounds bike 10 cals, 10 Spider-Man lunges, 10 fire hydrants, 10 pass throughs, 10 air squats, 10 hip extensions.

Strength: NONE

WOD: 4 rounds for time
           25/20 cal row
           25 Kbs 53/35
           25 goblet squats 53/35

Monday, December 25, 2017

For all you working out on Christmas Day!!!!

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: NONE

WOD: 12 Days of Christmas
            For time
            1 Clean and jerk 155/105
            2 handstand push ups
            3 burpee box jump overs
            4 front squats 155/105
            5 Kbs 55/70
            6 cals on bike
            7 pull ups
            8 deadlifts 155/105
            9 wallballs 20/14
           10 cals on rower
           11 Ghd sit ups
           120 double unders

Perform the workout like the song
1 clean and jerk
2 hspu, 1 Clean and jerk
3 bbjo, 2 hspu, 1 c&j
4 fs, 3 bbjo, 2 hspu, 1 c&j
.........
Last round should be 120 du all the way down to 1 c&j!

If you already did this workout Saturday you’ll have to get creative.
Suggestion: active recovery. Some rowing/bike. Nothing too intense.

MERRY CHRISTMAS!!!!!!

Friday, December 22, 2017

Warm up: 3 rounds, Bike 7 cals, Row 7 cals, 5 inchworms, 10 goose steps, 10 goodmornings, 10 pass throughs,  10 air squats, 10 hip extensions.

Strength: Deadlift
                3-3-3-1-1-1

WOD: 4 rounds for time
           7 bar facing burpees
           14 shoulder to OH 95/65
           21 air squats

DONT FORGET TO JOIN US SATURDAY AT 10:00AM FOR 12 DAYS OF CHRISTMAS!!!!🎄🎅🏼🤶🏻

Wednesday, December 20, 2013

Warm up: 3 rounds, Row 10 cals, pigeon stretch, 10 pass throughs, 10 shoulder press, 10 hip ext, 10 ghd sit ups.

Strength: Bench Press 3-3-3-1-1-1
               
*For your safety, please do not attempt a max effort without someone present to spot you*

WOD:  Not For Time
             Find a pace you can maintain throughout
             1000 m row
             50 sit ups
             800 m row
             50 single jump rope
             600 m row
             50 sit ups
             400 m row
             50 single jump rope
             200 m row

Tuesday, December 19, 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.

Strength: None

WOD: 3 rounds for time
           10 Deadlift 225/155
           20 wallballs 20/14
           10 pull ups

           Rest 3 min

           3 rounds for time
           10 deadlift 225/155
           20 wallballs 20/14
           10 pull ups

Monday, December 18, 2017

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: Squat Cleans 8x2
               Moderate weight. Work on technique

WOD: 20 min amrap
            8 hang power cleans 135/95
            12 push ups
            16 kettle bell lunges 53/35
            20 cal bike

Friday, December 15, 2017

Warm up: 3 rounds 200 m row, 10 Spider-Man lunges, 10 fire hydrants, 10 jump squats, 10 pass-throughs, 10 light ball slams.
Banded hip stretches. Ankle mobility.

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

WOD: 15 min AMRAP
            15/12 cal bike
            15 kbs 53/35
            15 air squats

Wednesday, December 13, 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.

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

WOD: Grannie (Grace meets Annie) 😉
            For Time
            5 clean and jerks
            50 double unders (1 min attempts)
            50 sit ups
            5 clean and jerks
            40 double unders (50 sec attempts)
            40 sit ups
            5 clean and jerks
            30 double unders (40 sec attempts)
            30 sit ups
            5 clean and jerks
            20 double unders (30 sec attempts)
            20 sit ups
            5 clean and jerks
            10 double unders (20 sec attempts)
            10 sit ups
            5 clean and jerks

* Clean and Jerk weight is 135/95*

Tuesday, December 12, 2017

Warm up: Row 400, bike 3 min, 20 Spider-Man lunges, 20 goose steps, 20 goodmornings, 20 hip extensions, 20 pass throughs.

Strength: None

WOD: For Time
            50 cal row
            50 burpees
            50 front rack lunges 45/25
            50 cal row

Monday, December 11, 2017

Warm up: 4 rounds 7 cal bike, 5 inchworms, 10 airsquats, bear crawl, 10 pass-throughs, 5 push ups.
Crossover symmetry.

Strength: Bench Press
               5-5-3-3-3-3

WOD: 10-9-8-7-6-5-4-3-2-1
            Strict pull ups (NO KIPPING)
            10 wallballs after each round 20/14

*pull ups are STRICT. If you need to use a band that’s okay!

Friday, December 8, 2018

Warm up: 3 rounds 200 m row, 10 Spider-Man lunge, 10 goose steps, 10 fire hydrants, 10 pvc passthrough, 10 jump squats.
Crossover symmetry.

Strength: 5 sets
               1 power clean
               1 hang squat clean
               1 squat clean
Increase weight each set.

WOD: 12 min AMRAP
            5 push ups
            10 kbs 53/35
            15 air squats

Wednesday, December 6, 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.

Strength: Back Squat
                5-5-3-3-3-3

WOD: 21-18-15-12
           Assault bike cals
           Thrusters 95/65

Tuesday, December 5, 2017

Warm up: Row a slow 500. High knees down, butt kickers back. Goose steps down, jog back. Pick 3 more stretches of your choice.

Strength: None

WOD: 20 min
            Odd min: row 275/250 meters
            Even min: rest

To scale: option 1: 250/225 meters
               option 2: 225/200 meters

Pick one that will CHALLENGE YOU!! 😁

Monday, December 4, 2017

Warm up: Bike 7 cals, row 10 cals, 10 Spider-Man lunges, 5 inchworms, 10 goodmornings, 10 pass-throughs, 10 hip extensions, 10 jump squats. 3 rounds.

Pigeon stretch. Banded stretches, hip and shoulder.

Strength: Deadlift
                5x5

WOD: For Time
           2 burpee box jumps
           2 toes to bar
           25 double unders
           4 burpee box jumps
           4 toes to bar
           25 double unders
           6 burpee box jumps
           6 toes to bar
           25 double unders.....

Continue to increase burpee box jump and toe to bar reps by 2 each round all the way through 14. Each rounded is followed by 25 double unders.