Wednesday, January 31, 2018

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: 18 min AMRAP
           18 cal row
           18 burpees
           18 Kbs 55/35

Tuesday, January 30, 2018

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.
BANDED HIP STRETCH AND ANKLE MOBILITY 

Strength: 5x5 Back Squat
             These should be heavy but manageable

WOD: 6 min EMOM 
            15/12 cal bike 

            REST 3 MIN

           6 min EMOM
           15/12 cal row

Scaling options 1: 12/10 cals
                          2  10/8 cals

It’s only 6 min per section. It should be tough. Consider that when choosing which calorie option you are going to do. 😁

Monday, December 29, 2018

Warm up: 3 rounds 20 cal row, 5 inchworms, 10 goose steps, 10 goodmornings, 10 pass throughs, 5 jump squats, 10 hip extensions. Pigeon stretch.

Strength: IN WOD

WOD: For Time
           21 deadlift 115/85
           10 box jumps 24/20
           18 deadlift 135/95
           10 box jumps 24/20
           15 deadlift 155/115
           10 box jumps 24/20
           12 deadlifts 185/135
           10 box jumps 24/20
           9 deadlift 205/155
           10 box jumps 24/20
           6 deadlift 225/185
   

Friday, January 26, 2018

Warm up: 2-3 rounds - Row 200 m, 5 inchworms, bear crawl, 10 pass throughs, 10 goodmornings, 10 light kbs, 10 air squats, 5 push ups.
Crossover symmetry.

Strength: Max effort shoulder press
               3-3-2-1-1-1-1

WOD: For Time
            8 rounds
            7 deadlift 135/95
            6 hang power cleans 135/95
            5 front squats 135/95
            4 shoulder to overhead 135/95

Every time you put the bar down tack 3 burpees onto the end of your workout.
Example: 10 drops = 30 burpees.
Time stops when all burpees are completed.

Wednesday, January 24, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Crossover symmetry. 

Strength: NONE 

WOD: 4 rounds 3 min on 2 min off
           In 3 min complete the following
           2 rounds of 
           5 pull ups 
          10 wallballs 20/14
          20 double unders (20 sec of attempts) 
          With remaining time left in your 3 min 
          row as many calories as you can. 
          REST 2 MIN and repeat for a total of 
          4 rounds. 

Post calorie total on the board. 

Tuesday, January 23, 2018

Warm up: 2 rounds row 300, 10 Spider-Man lunges, 5 inchworms, 10 pass throughs, 10 Ghd sit ups, 10 hip extensions, 10 box jumps.

Strength: None

WOD: 5 rounds for time
            12 barfacing burpees
            12 ball slams
            12 back rack lunges 95/65
                (Barbell goes on your back)
            12/8 cal bike

Monday, January 22, 2018

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.
BANDED HIP STRETCH AND ANKLE MOBILITY 

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

WOD: 21-15-12-9
           Row for cals
           Bench Press 135/95

          REST 5 MINUTES 

          21-15-12-9 
          Bike cals
          Kbs 53/35

Friday, January 19, 2018

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.

Accessory work: 3 x’s max effort handstand hold. Rest as long as needed between sets.

WOD: 5 rounds for time
            10 front squats 135/95
            10 pull ups
            20 sit ups

*Post time on the white board*

Don’t forget we have a group workout Saturday at 1030!

Wednesday, January 17, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Crossover symmetry.

Strength: Shoulder Press
               5-5-3-3-3-3

WOD: 14 min EMOM
           Min 1: 12/8 cal row
           Min 2: 14 wall balls 20/14
           Min 3: 12/8 cal row
           Min 4: 16 wall balls
           Min 5: 12/8 cal row
           Min 6: 18 wall balls.......

Keep increasing the wallballs by 2 reps every other min. Row calories stay the same through whole workout. Min 14 should be 26 wallballs and that completes the workout!

Tuesday, January 16, 2018

Warm up: 20 cal bike, 12 spider man lunges, 10 inchworms, 20 goose steps, 20 goodmornings, 20 air squats, 20 light kbs, 20 cal row.
Banded hip stretches

Strength: Front Squats
               5-5-3-3-3-3
Try to make your 3’s a little heavier than your 5’s from last week.

WOD: 4 rounds for time
            12 hang power cleans 95/65
            24 burpees
           *rest 1 min between rounds*

Post your weight and your time on the board.

Monday, January 15, 2018

Warm up: 3 rounds Row 15 cals, 8 spiderman lunges, 8 fire hydrants, 8 jump squats, 10 pass throughs, 10 shoulder press.
Banded hip stretches.

Strength: NONE

WOD: For Time
           400 m run
           21 shoulder to OH 95/65
           21 front squats 95/65
           400 m run
           15 shoulder to OH 115/85
           15 front squats 115/85
           400 m run
           9 shoulder to OH 135/105
           9 front squats 135/105

Have your weights out and ready to add to your bar each round.

Post your time on the board!! You all kicked butt last week! Keep it up!

Friday, January 12, 2018

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: 10x2 Squat Cleans
                Moderate weight. Main focus
                is hitting your positions.
                Keep bar close, open your hips,
                quick turnover.

WOD: For Time
            10-9-8-7-6-5-4-3-2-1
            Toes to bar
            Box jumps
*20 double unders between each round*

Wednesday, January 10, 2018

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

Strength: shoulder press
                  5x5

WOD: 10 min AMRAP
            3-6-9-12-15-18.....
            Bike cals
            Power cleans 115/85

Post weight and times on the board.

Tuesday, January 9, 2018

Warm up: Bike 20 cals.
                 In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
Crossover symmetry

Strength: None

WOD: 10 rounds for time
            300 m row
            5 burpees
           15 air squats

Monday, January 8, 2018

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: 5x5 Front Squat

WOD: For Time
           50 Kbs 53/35
           40 wall balls 20/14
           30 sit ups
           20 pull ups
           30 sit ups
           40 wall balls 20/14
           50 Kbs 53/35

Post front squat weight and your wod time on the white board. 😁

Friday, January 5, 2018

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

Accessory work: 3x10 weighted step ups
                            Kettle bells in each hand
                            You choose weight

WOD: 6 rounds for time
           12/10 cal bike
           10 thrusters 85/55
           8 bar facing burpees

Wednesday, January 3, 2018

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: 7 sets
               1 hang squat clean
               1 squat clean
               1 jerk
   *Increase weight as you go

WOD: 30-20-10
            Row for calories
            Box jumps 24/20
            Ball slams 50/30

Tuesday, January 2, 2018

If you didn’t do “Cindy” yesterday do that today! Get a score in the books so when we re test you can compare.

Warm up: Row 200: 10 Spider-Man lunges, 20 goose steps. Row 200: 10 inchworms, 20 high knees. Row 200: 10 jump squats, 20 hip extensions.

WOD: 4 rounds for time
            50 double unders (50 sec attempts)
            25 wall balls 20/14
            15 deadlift 185/135

****Remember.... write your name and your time/score on the board. Be proud of the hard work you just accomplished. Plus it’s a fun way to see how others are doing and gives us something to push towards.

You showed up!
You did the work!
Be proud! 💪🏼

Keep up the strong work!!!!