Friday, March 30, 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.

Strenght: None 

WOD: Every 4 min for 16 min 
           2 rounds 
           6 deadlift 135/95
           6 front squats 135/95
           6 bar facing burpees 

This is intended to be 4 sprints. Each 4 min get through the 2 rounds as fast as possible. Rest the remainder of the 4 min. 

Wednesday March 28, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 7 light gob squats, 7 pass-through, 7 Push Press, 5 push ups.
Crossover symmetry 

Strength: Max effort push press 
                 5-3-3-1-1-1

WOD: 10 min AMRAP
            200 m run
            10 wallballs 20/14
            10 box jumps 24/20

Tuesday March 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: 10 rounds for time 
           12/10 cal bike 
           6 toes to bar
           12 kbs 55/35

Monday March 26, 2018

Warm up: 3 rounds, 10 cal bike, 6 Spider-Man lunges, 6 fire hydrants, 6 jump squats, 10 light kbs, 10 kb push press.
Banded hip stretches. Calf stretches.

Strength: Max effort Front Squat
               5-3-3-1-1-1

WOD: For Time
            1,000 m row
            50 burpees
            30 clean and jerks 115/85

Wednesday, March 21, 2018

Warm up: Bike 20 cals, 12 spider man lunges, pigeon stretch, 20 hip extensions, 12 jump squats, 20 Ghd sit ups, bike 20 cals.

Strength: 6x3 squat clean
       Keep weight moderately light. Work on technique.

WOD: For Time/Not For Time
              YOU CHOOSE
            5 rounds
            20 cal row
            10 push ups
            15 air squats
            20 abmat sit ups

Tuesday, March 20, 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.

Accessory: Accumulate 3 min of a handstand hold against the wall. If you can’t get upside down on the wall, do a box handstand hold instead. Feet, or knees, are on top of a box while hands are on the ground supporting you in a “handstand” hold. 

WOD: 12 Min AMRAP
           24 double unders 
           12 cal row
            6 burpee box jumps 

Monday, March 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.
Crossover symmetry

Strength: push press
                 5-5-3-3-3-3

WOD: For Time 
           50 pull ups 
Every time you break 12/9 cal bike penalty 
           75 wall balls 20/14
Every time you break 12/9 cal bike penalty
           50 hang power clean 105/75
Every time you break 12/9 cal bike penalty

No more than 3 penalties per movement. After 3rd penalty, finish the remainder of the reps with no penalty for breaking. Once your new movement starts the penalty is back. 
*You should not bike more than 108/81*

Also....a break means you stop the movement. ie: you can’t stand and hold the wall ball to rest. That’s considered a break. 😉

Friday, March 16, 2018

Warm up: 3 rounds row 150, 5 inchworms, 10 toe kicks, 10 pass throughs, 10 push press, 10 hip extensions, 10 light Kbs.
Pigeon stretch.

Strength: NONE

WOD: For Time “Dian” (9 min time cap)
            21-15-9
            Deadlift 225/155
            Handstand push ups

            Scaled option
            21-15-9
            Deadlift 135/95
            Hand release push ups

Wednesday, March 14, 2018

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

Strength: 5-5-3-3-3-3 Front Squat

WOD: 20 min emom 
           10 toes to bar 
           12/10 cals on bike 
            8 hang power clean 95/65
            8 bar facing burpees 
                

Tuesday, March 13, 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. 

Accessory Work: 3x5 strict pull ups 
                    Use as little band as possible to get 5 reps
                        
WOD: For Time
           60 wallballs 20/14
           50 cal row
           40 wallballs
           30 cal row

Monday, March 12, 2018

Warm up: Row 500 m. Then 2 rounds of 10 Spider-Man lunges, 10 toe kicks, 10 fire hydrants, 10 jump squats, 10 pass throughs, 10 goodmornings. Finish with 500 m row.
Banded hip stretches.

Strength: 10 min EMOM
               1 power clean+1 squat clean+1 jerk
               Build in weight over the 10 min.

WOD: 2 rounds for time
           400 m run
           40 kbs 55/35
           40 sit ups
           200 m run
           20 kbs
           20 sit ups

Friday, March 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: NONE 

WOD: Open workout 18.3
           2 rounds for time (14 min time cap) 
           100 double unders 
           20 overhead squats 115/80
           100 double unders 
           12 ring muscle ups 
           100 double unders 
           20 one arm dumbbell snatch 50/35
           100 double unders 
           12 bar muscle ups 

Scaled option: 
           2 rounds for time (14 min time cap) 
           100 single unders 
           20 gob squats 55/35
           100 single unders 
           12 pull ups 
           100 single unders 
           20 kbs 55/35
           100 single unders 
           12 pull ups 

Wednesday, March 7, 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 push press 

WOD: 5 rounds for time 
           200 m run 
           2 rounds of 
           6 pull ups 
           9 Bench Press 135/95
           12 goblet squats 35/26

Tuesday, March 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: None

WOD: 3 round 
           1 min max row cals
           1 min max burpee
           1 min man bike cals
           1 min max box jumps 24/20
           1 min REST

Monday, March 5, 2018

Warm up: Row 500 m. Then 2 rounds of 10 Spider-Man lunges, 10 toe kicks, 10 fire hydrants, 10 jump squats, 10 pass throughs, 10 goodmornings. Finish with 500 m row.
Banded hip stretches.

Strength: Front Squat
                5x5

WOD: For Time
           100 double unders (2 min attempts) 

          50 wallballs 20/14

          25 deadlift 135/95

          75 double unders (1 1/2 min attempts)

          40 wallballs 

          20 deadlift

          50 double unders (1 min attempts) 

          30 wallballs 

          15 deadlift 

Friday, March 2, 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: 18.2 
           For Time 
           1-2-3-4-5-6-7-8-9-10
           Dumbbell Front squats. 50/35
           Bar facing burpees 
                    
                      OR
         
           1-2-3-4-5-6-7-8-9-10
           Barbell Front squats 95/65
           Bar facing burpees
           

Dumbbell Front squats: Using two dumbbells, Rest each dumbbell in the “front rack position”.