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: 8x2 power clean
WOD: Not For Time
100 kbs 55/35
50 hand release push ups
100 cal row
Choose whatever pace you want.
Tuesday, February 27, 2018
Monday, February 26, 2018
Tuesday, February 27, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Strength: NONE
WOD: For Time
5 rounds
30/21 cal bike
10 thrusters 95/65
10 pull ups
10 GHD sit ups
*reset bike each round*
Strength: NONE
WOD: For Time
5 rounds
30/21 cal bike
10 thrusters 95/65
10 pull ups
10 GHD sit ups
*reset bike each round*
Sunday, February 25, 2018
Monday, February 26, 2018
Warm up: 3 rounds, Row 10 cals, 6 Spider-Man lunges, 5 inchworms, 5 jump squats, 10 goodmornings, 10 hip extension, 20 single unders, pigeon stretch.
Strength: Max effort deadlift.
5-3-3-1-1-1-1
Max effort while maintaining good position
WOD: 14 min AMRAP
5 burpees
10 box jumps 24/20
20/16 cal row
40 double unders (40 sec attempts)
Strength: Max effort deadlift.
5-3-3-1-1-1-1
Max effort while maintaining good position
WOD: 14 min AMRAP
5 burpees
10 box jumps 24/20
20/16 cal row
40 double unders (40 sec attempts)
Thursday, February 22, 2018
Friday, February 23, 2018
Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry, or banded shoulder work.
Strength: NONE
WOD: Open Workout 18.1
20 min amrap
8 toes to bar
10 single arm dumbbell hang
clean and jerk
14/12 cal row
You can substitute the dumbbell hang clean and jerks with regular barbell hang clean and jerks. 95/65.
Also, I know we just did some toes to bar earlier this week. If you need to scale that movement you can opt for 10 sit ups instead.
Crossover symmetry, or banded shoulder work.
Strength: NONE
WOD: Open Workout 18.1
20 min amrap
8 toes to bar
10 single arm dumbbell hang
clean and jerk
14/12 cal row
You can substitute the dumbbell hang clean and jerks with regular barbell hang clean and jerks. 95/65.
Also, I know we just did some toes to bar earlier this week. If you need to scale that movement you can opt for 10 sit ups instead.
Tuesday, February 20, 2018
Wednesday, February 21, 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.
Crossover symmetry.
Strength: Max effort bend press
5-3-3-1-1-1-1
**For your safety, PLEASE don’t attempt a max effort if you don’t have someone around to spot you**
WOD: For Time
Start with a 1,000 m row. Then...
5 rounds
8 power cleans 175/125
8 pull ups
8 bar facing burpees
Finish with a 1,000 m row
Time starts when you begin your first row and ends when you finish your last row.
Post weights and time. 😁
Crossover symmetry.
Strength: Max effort bend press
5-3-3-1-1-1-1
**For your safety, PLEASE don’t attempt a max effort if you don’t have someone around to spot you**
WOD: For Time
Start with a 1,000 m row. Then...
5 rounds
8 power cleans 175/125
8 pull ups
8 bar facing burpees
Finish with a 1,000 m row
Time starts when you begin your first row and ends when you finish your last row.
Post weights and time. 😁
Monday, February 19, 2018
Tuesday, February 20, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Strength: None
WOD: In 3 min
2 rounds of...
15 wallballs 20/14
7 toes to bar
Max cal bike in remaining time
REST 2 MIN
Repeat for a total of 3 rounds
Strength: None
WOD: In 3 min
2 rounds of...
15 wallballs 20/14
7 toes to bar
Max cal bike in remaining time
REST 2 MIN
Repeat for a total of 3 rounds
Sunday, February 18, 2018
Monday, February 19, 2018
Warm up: 3 rounds 200 m row, 10 high knees, 10 Spider-Man lunges, 10 goodmornings, 10 passthroughs, bear crawl.
Banded hip stretch. Ankle and calf mobility.
Strength: Max effort Back Squat
5-3-3-1-1-1-1
WOD: 21-18-15-12-9
Cal row
Kbs 55/35
Ball slam 50/35
The Open starts this week! We will be doing the workouts together friday evenings. Join us!! Even if you just want to show up to cheer everyone on! It’s a great opportunity to push yourself to new limits and to build community. Stay tuned for more details!
Banded hip stretch. Ankle and calf mobility.
Strength: Max effort Back Squat
5-3-3-1-1-1-1
WOD: 21-18-15-12-9
Cal row
Kbs 55/35
Ball slam 50/35
The Open starts this week! We will be doing the workouts together friday evenings. Join us!! Even if you just want to show up to cheer everyone on! It’s a great opportunity to push yourself to new limits and to build community. Stay tuned for more details!
Thursday, February 15, 2018
Friday, February 16, 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: None
WOD: For Time
50/35 cal row
Directly into 5 rounds of
50 double unders (1 min attempts)
20 air squats
10 hang power cleans 135/95
Attempt to do double unders!!! It’s the only way you’ll get better.
DONT FORGET TO JOIN US SATURDAY AT 10:30 FOR A FUN GROUP WORKOUT!!
Strength: None
WOD: For Time
50/35 cal row
Directly into 5 rounds of
50 double unders (1 min attempts)
20 air squats
10 hang power cleans 135/95
Attempt to do double unders!!! It’s the only way you’ll get better.
DONT FORGET TO JOIN US SATURDAY AT 10:30 FOR A FUN GROUP WORKOUT!!
Tuesday, February 13, 2018
Wednesday, February 14, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, toe kicks, pigeon stretch. Row 15 cals, inchworms, pass throughs, goodmornings, overhead plate carry.
Strength: Deadlift 6x3
WOD: 16 min emom
15/12 cal row
20 abmat sit ups
12/9 cal bike
20 wallballs 20/14
Strength: Deadlift 6x3
WOD: 16 min emom
15/12 cal row
20 abmat sit ups
12/9 cal bike
20 wallballs 20/14
Monday, February 12, 2018
Tuesday, February 13, 2018
Warm up: Bike 20 cals.
2 rounds of 7 inchworms, 10 fire hydrants, 10 jump squats, 10 Kbs, 10 Ghd, 10 hip extension.
400m row.
Crossover symmetry.
Strength: Bench 6x3
WOD: 12 min amrap
12 box jump overs 24/20
6 thrusters 115/80
6 bar facing burpees
2 rounds of 7 inchworms, 10 fire hydrants, 10 jump squats, 10 Kbs, 10 Ghd, 10 hip extension.
400m row.
Crossover symmetry.
Strength: Bench 6x3
WOD: 12 min amrap
12 box jump overs 24/20
6 thrusters 115/80
6 bar facing burpees
Sunday, February 11, 2018
Monday, February 12, 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.
Crossover symmetry.
Strength: NONE
WOD: “Cindy”
20 min AMRAP
5 pull ups
10 push ups
15 air squats
We tested Cindy the first of the year! It’s time to retest! Remember to find a pace that you can maintain for the 20 min time frame while still pushing to move quickly and efficiently. HAVE FUN!!! 💪🏼
Crossover symmetry.
Strength: NONE
WOD: “Cindy”
20 min AMRAP
5 pull ups
10 push ups
15 air squats
We tested Cindy the first of the year! It’s time to retest! Remember to find a pace that you can maintain for the 20 min time frame while still pushing to move quickly and efficiently. HAVE FUN!!! 💪🏼
Thursday, February 8, 2018
Friday, February 9, 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: 6x3 Back Squat
WOD: 4 rounds
15 deadlift 155/115
15/10 cal bike
10 bar facing burpees
Strength: 6x3 Back Squat
WOD: 4 rounds
15 deadlift 155/115
15/10 cal bike
10 bar facing burpees
Tuesday, February 6, 2018
Wednesday, February 7, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Strength: 8 min EMOM
3 power cleans 2 jerks
Slowly increase weight if possible.
WOD: 18 min amrap
MODERATE PACE
200 m run
12 oh plate lunges (you choose weight)
Bike 15 cals
12 ball slams (you choose weight)
50 single unders
Strength: 8 min EMOM
3 power cleans 2 jerks
Slowly increase weight if possible.
WOD: 18 min amrap
MODERATE PACE
200 m run
12 oh plate lunges (you choose weight)
Bike 15 cals
12 ball slams (you choose weight)
50 single unders
Monday, February 5, 2018
Tuesday, February 6, 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: 5x5 Deadlift
WOD: 2 rounds for time
1,000 m row
50 abmat sit ups
20 push ups
50 air squats
Strength: 5x5 Deadlift
WOD: 2 rounds for time
1,000 m row
50 abmat sit ups
20 push ups
50 air squats
Sunday, February 4, 2018
Monday, February 5, 2018
Warm up: 3 rounds, run 200, 8 Spider-Man lunges, 4 inchworms, 10 pass throughs, 10 push press, 5 jump squats, 30 single unders.
Strength: NONE
WOD: “Filthy Fifty”
FOR TIME
50 box jumps 24/20
50 jumping pull ups
50 kbs 26/35
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extension
50 wall balls 20/14
50 burpees
50 double unders (attempt for 2 min)
**for jumping pull ups the bar should be 6 inches from the top of your head**
Have fun! Post time on white board.
Strength: NONE
WOD: “Filthy Fifty”
FOR TIME
50 box jumps 24/20
50 jumping pull ups
50 kbs 26/35
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extension
50 wall balls 20/14
50 burpees
50 double unders (attempt for 2 min)
**for jumping pull ups the bar should be 6 inches from the top of your head**
Have fun! Post time on white board.
Thursday, February 1, 2018
Friday, February 2, 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: 5x5 Bench Press
WOD: 6 rounds for time
200 m run
5 clean and jerks 135/95
10 Ghd sit-ups
15 air squats
30 double unders (30 sec of attempts)
Don’t forget to join us Saturday at 1030 for a fun group workout! Workouts are suitable for all skill levels!! Don’t miss out. 😁
Crossover symmetry.
Strength: 5x5 Bench Press
WOD: 6 rounds for time
200 m run
5 clean and jerks 135/95
10 Ghd sit-ups
15 air squats
30 double unders (30 sec of attempts)
Don’t forget to join us Saturday at 1030 for a fun group workout! Workouts are suitable for all skill levels!! Don’t miss out. 😁
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