Tuesday, May 1, 2018

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

Strength: 5x5 deadlift (all working sets should be between 75%-85%)

WOD: 7 rounds for time 
          7 box jumps 24/20
          7 pull ups 
          7 push ups 
          9/7 cal bike 

Post your weights and time! 💪🏼 

Monday, April 30, 2018

Warm up: 15 cal row, Spider-Man lunge, high knees, butt kickers, Frankenstein sits, hip ext, pass throughs, push press. 2-3 rounds

WOD: 18 min amrap
           15/12 cal row
           20 walking lunges
           10 shoulder to overhead 75/55
           20 abmat sit ups

Friday, April 27, 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. 

Strength: Max effort bench press 
                 3-3-2-1-1-1
*please do not attempt a max effort lift without a spotter present!

WOD: 5 rounds for time 
           10 thrusters 95/65
           10 pull ups 
           30 double unders (1 min of work) 

Wednesday, April 25, 2018

Warm up: 2 rounds - 200 m run, 10 spider lunges, 10 jump squats, 10 Russian Kbs (not overhead) 10 ball throws (using a slam ball step and throw the ball in front of you. Keep shoulders activated and core tight!)
Calf and ankle mobility.

WOD: For Time
           1,000 m row
           100 ball slams 30/20
           100 kbs 55/35
           800 m run

Tuesday, April 24, 2018

Warm up: 4 rounds 7 cal bike, 4 inchworms, 7 air squats, 7 box jumps, 7 pass throughs.

WOD: 4 min
            Bike 30 cals
            Remainder of time amrap of
            10 wall balls 20/14
            10 burpees
 
        REST 4 MIN
   
           4 min
           Bike 20 cals
           Remainder of time, amrap of
           10 box jumps 24/20
           10 burpees

        REST 4 MIN

           4 min
           Bike 10 cals
           Remainder of time, amrap of
           10 wall balls 20/14
           10 burpees

Score is your reps for each amrap

Monday, April 23, 2018

WARM UP: Row 20 cals, Spider-Man lunges, duck walk, toe kicks, 10 light gob squats, pass throughs, 10 hip ext, 5 pull ups. Repeat 2-3 times.
Banded hip stretches, pigeon stretch.

STRENGTH: Max effort Back Squat
                       3-3-2-1-1-1
Warm up well before you get to your first set of 3!

WOD: 4 rounds for time
           400 m run
           14 Ghd sit ups
           7 chest to bar pull ups
           3 power cleans 205/135

Use bands or do a jumping method for your chest to bars if needed. Try not to do chin over bar pull ups.
The power cleans are supposed to be heavy. Scale as needed but keep in mind the intent for the movement is meant to be heavy... while maintaining proper form. 🙂

Friday, April 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.

Strength: 10x2 squat clean 

WOD: For Time 
           100 double unders or 3 min of work
           50 push press 75/55
           25 bar facing burpees 
           50 deadlift 75/55
           100 double unders or 3 min of work  
           

Wednesday, April 18, 2018

Warm up: 2 rounds. Bike15 cals, Spider-Man lunge, jump squats, high knees, 40 single unders, 10 pass throughs, 10 light Kbs.

Accessory: Accumulate 3 min of handstand hold. If you need to scale, get a box for your knees/toes and accumulate 3 min that way.

WOD: 20 min emom
           12/10 cal bike
           15 wallballs 20/14
           100 m run
           15 Kbs 55/35

Tuesday, April 17, 2018

Warm up: 3 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 10 v-ups.

WOD: 15 min amrap 
            9 toes to bar
            18 cal row
            9 air squats 

Monday, April 16, 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: 7x3 Bench 

WOD: Death by burpee box jump overs 24/20
           First min 1 bbjo
           Second min 2 bbjo
           Third min 3 bbjo 
Continue adding one rep per min until you can no longer complete the reps within the min. 
*Burpees must be facing the box*

Friday, April 13, 2018

Warm up: Row 15 cals, Bike 10 cals, inchworms, bear crawl, high knees, good mornings, pass throughs, hip extensions. 2 rounds....

Accessory work: 4x5 weighted strict pull ups. If you are using a band don’t weight the pull up. Just use the least amount of assistance that you can!

WOD: 21-15-9
           Bike cals
           Deadlift 205/135

Wednesday, April 11, 2018

Warm up: Row 200 m, 6 spider lunges, 6 fire hydrants, 6 jump squats, 6 hip extensions. 3 rounds.
Pass throughs and banded hip stretches.

Strength: 7x3 Back Squat

WOD: For Time
           2 rounds
           500 m row
           20 ball slams 50/35
           20 lunges with ball
           20 burpees over ball
               
               

Tuesday, April 10, 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.

WOD: 12 min AMRAP 
           5 pull ups 
           10 wallballs 
           20 sit ups 
           40 double under

Monday, April 9, 2018

Warm up: 3 rounds... Run 100 m, 6 spider man lunges, bear crawl, jump squats, hip extensions, light Kbs.

Strength: 16 min Emom
               Min 1: 3 power cleans
               Min 2: 2 hang squat cleans
               Min 3: 1 squat clean
               Min 4: rest
Work up in weight.

WOD: Run 800 - Rest 4 min
            Run 600 - Rest 3 min
            Run 400 - Rest 2 min
            Run 200
       

Friday, April 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.
Crossover symmetry. 

Strength: 5x5 Bench Press 

WOD: For Time 
           1000 m row
           75 double unders 
           50 gob squats 55/35
           25 burpees 
           50 gob squats 55/35
           75 double unders 
           1000 m row

Wednesday, April 4, 2018

Warm up: Run 400 m, pass throughs, toe kicks. Run 300 m, 15 kbs, 15 v ups. Run 200 m, jump squats, goodmornings. (For 300 m just make a guess as to where half way between the 2 and 400 is)
Intent of warm up is to get your lungs nice and open. Ready for some sprints!

Strength: None

WOD: Every 2 min for 20 min (10 rounds)
            15/12 cal bike
           Scale option: 12/10 cals
         
Try to find a challenging “RPM” and stick with it for the duration of the workout.
These are sprints, but there are 10 of them!
         
       

Tuesday, April 3, 2018

Warm up: Bike 10 cals, butt kickers, 10 Spider-Man lunge, 10 fire hydrants, 15 cal row, high knees, 7 box jumps, 7 Kbs, 5 kb push press each side.
Banded hip stretches.

Strength: 5x5 Back Squat
                If you have a max do all sets between
                75-80 percent. If you don’t have a max
                work up in weight to a moderately heavy
                set of 5.

WOD: 1-2-3-4-5-6-7-8-9-10
            GHD sit ups
            Shoulder to overhead 135/95
            Box jump overs 24/20

If you need to scale the overhead weight, choose a weight that will be a challenge. The load on this workout is not intended to be super light. 😁

Monday, April 2, 2018

Warm up: 1-2 rounds.... Run 200 meters, Spider-Man lunges, inchworms, jump squats, pass throughs, 5 strict pull ups, row 200 meters.
Crossover symmetry.

Strength: None

WOD: “Helen”
             3 rounds for time
             400 m run
             21 Kbs 55/35
             12 pull ups

Post your time.

Write your time down somewhere so you can compare when we retest Helen in about 4-6 weeks.
These benchmark workouts are a great way to measure areas of our progress. 💪🏼