Wednesday, August 1, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, 5 burpee broad jumps, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 3 min AMRAP 
           21/15 cal row
           21 lateral burpees over rower
           Max front squats 95/65
        REST 3 MIN
           3 min AMRAP 
           18/13 cal row 
           18 lateral burpees over rower
           Max front squat 115/80 
        REST 3 MIN 
           3 min AMRAP 
           15/11 cal row 
           15 lateral burpees over rower 
           Max front squat 135/95
        REST 3 MIN 
           3 min AMRAP 
           12/9 cal row
           12 lateral burpees over rower 
           Max front squat 155/115

Tuesday, July 31, 2018

Warm up: Row 400, jog down and back, skip down and back, inchworms, pass throughs, 2 SLOW rounds of 2 pull ups, 4 push ups, 6 air squats.

WOD: 1000m Row
            100 double unders or 2 min of attempts
            8 rounds of Cindy
               5 pull ups
               10 push ups
               15 air squats

If the smoke is bothering you do the workout at a moderate pace and scale to
800m Row
100 single unders
4 slow rounds of Cindy

Monday, July 30, 2018

Warm up: 2x... Row 20 cals, Spider-Man lunges, bear crawl, gob squats, kb push press, pass through, hip extensions.
Banded hip stretches. Front rack mobility.

Strength: 5x5 Front Squat

WOD: For Time
        40 DB snatches 50/35 (alternating)
        10 box jump overs 24/20
        30 DB snatches
        10 box jump overs
        20 DB snatches
        10 box jump overs
        10 DB snatches
        10 box jump overs

Scale weight down if needed.

If you have never done dumbbell snatches you can sub with dumbbell clean and jerks. (Alternating arms) Or kbs.

Friday, July 27, 2018

Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 3 inchworms, 6 light gob squats, pass-through, 6 Push Press, 3 push ups.

WOD: 6 rounds 
     15/12 cal row
     12 wallballs 20/14
     10 hang power clean and push press 115/85

Wednesday, July 25, 2018

Warm up: 2 rounds row 200m, inchworms, 5 air squat holds (5 sec), 5 Ghd sit ups, passthroughs, 10 sec hang on pull up bar (active shoulder position), 5 push ups, kb oh carry.

WOD: 16 min emom
            15 v ups
            20 kbs 53/35
            16 lunges w/kb 53/35
            5 strict pull ups (use bands if needed)

While the air quality remains fairly poor we will try to offer some options that you can choose from depending on how comfortable you are with excreting yourself with the Smokey air.

*If you want a faster pace workout perform the workout as 4 rounds for time.
           

Tuesday, July 24, 2018

Warm up: Moderate Bike for 5 min. Spider-Man lunges, fire hydrants, inchworms, gob squats, kbs.
Crossover symmetry and banded hip stretches.

Due to the smoke we are taking it easy on the lungs.

Strength Wod: 20 min emom
                        Every min perform
                        1 Back Squat, 1 bench press, 1 clean

*warm up to the weight you want to use for the 20 reps. Weight remains the same throughout the 20 min. If safety becomes an issue please lower your weight*

Monday, July 23, 2018

Warm up: 2 rounds: row 20 cals, jog length of gym and back, power skips down and back, bear crawl, Spider-Man lunges, jump squats, pass throughs, hip extensions.

Strength: 6x3 power clean
               Work up to a heavy set of 3
               If you haven’t been working power cleans
               for long, keep the weight light and work
               on your technique.

WOD: “Death Race”
              5 rounds
              15/10 cal bike
              10 burpees

Friday, July 20, 2018

Warm up: Row 20 cals, 10 Spider-Man lunges, bear crawl, 10 jump squats, 10 passthroughs, 5 burpees, 10 v-ups, 10 Superman’s, bike 10 cals.
Additional band mobility.

WOD: 10-9-8-7-6-5-4-3-2-1
            Box jumps 24/20
            Push ups
            Toe to bar
*after each round bike 10/7 cals*

Wednesday, July 18, 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.
Pass throughs, banded shoulder stretches. 

WOD: 12 min amrap 
           200m run 
           12 wallballs 20/14
           7 pull ups 
           

Tuesday, July 17, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch, empty bar push press. Row 15 cals, inchworms, pass throughs, overhead plate carry, empty bar front squats. 
Banded goodmornings, banded hip stretches. 

Strength: 8x2 Back squats 

WOD: For Time 
           50 shoulder to overhead 95/65
           50 front squats 115/85
           50 deadlifts 135/95
           5 burpees every min on the min 

*workout begins with 5 burpees*

Monday, July 16, 2018

Warm up: Row 30 cals, Spider-Man lunge, inchworm, toe kicks, jump squats, kbs, gob squats, pass throughs.

WOD: “Allison”
            5 rounds
            20 abmat sit ups
            7 cleans 135/95
            16 kb snatches 53/35 (sub with kbs)
            After all 5 rounds are complete
            Row 1998m
Time stops when Row is complete.

Friday, July 13, 2018

Warm up: Run 100, 10 Spider-Man lunge, 6 inchworms, run 100, 10 fire hydrants, 6 burpees, run 100, 10 pass throughs, 6 jump squats.
Pigeon stretch, goodmornings.


WOD: 21-15-9
           Bike cals
           Burpees
           Kbs
           Ghd sit ups

Wednesday, July 11, 2018

Warm up: Run length of gym, down and back. Butt kickers down and back, run down and back. Spider-Man lunges, inchworms, jump squats, kbs (light), gob squats, kb push press, 30 single unders.
Crossover symmetry.

Strength: 8 sets
               2 squat cleans 1 jerk
             
WOD: NOT FOR TIME
           1000 m row
           100 single unders
           800 m row
           50 sit ups
           600 m row
           100 single unders
           400 m row
           50 sit ups

Work through at a moderate pace.

Tuesday, July 10, 2018

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

WOD: 4 rounds 
           400 m run
           12 box jump overs 24/20
           24 wallballs 20/14

Monday, July 9, 2018

Warm up: 3x run 200, 6 Spider-Man lunges, 4 inchworms, 5 jump squats, 10 toe kicks, 8 light kbs, 8 kb push press, pass throughs, 3 strict pull up.

WOD: 10 rounds
            200 m row
            6 pull ups
            8 push ups
            10 air squats

Friday, July 6, 2018

Warm up: 2 rounds Row 250, 10 Spider-Man lunges, 10 air squats, 10 pass throughs, 10 push press, 10 hip extensions.
Banded hip stretches.

Strength: Back Squat 6x3

WOD: 12 min amrap
            20 kbs
            15 gob squats
            10 kb push press (5 per arm)
            55/35 lb kb

Wednesday, July 4, 2018

Join us for a hike up Hogback! Foothills Christian Fellowship parking lot at 9am!

If you can’t make it and are hitting the gym instead....

Warm up: slow 200 m run, slow 300 m row, stretches of your choice.

Active recovery wod: 30 min AMRAP
                     Run 400m
                     Row 30 cals
                     Bike 20 cals

Moderate effort. Just move at a sustainable pace.

Have a happy and safe holiday!!! 🇺🇸
                   

Tuesday, June 3, 2018

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

WOD: 3 rounds 
           400 m run
           20 burpees 
           Rest 3:00

Wednesday, July 4th we will be hiking hogback mountain! Join us for some outdoor fun!
Meet at Foothills Christian Fellowship parking lot at 9am. 😁

Monday, July 2, 2018

Warm up:  3 rounds row 200, bear crawl, 8 spider man lunges, 4 inchworms, 5 jump squats, 5 empty bar push press, passthroughs, 5 sit ups.

Strength: Every 90 seconds for 12 min
                1 power clean
                1 Front Squat
                1 squat clean
                1 jerk
                Build to a heavy complex

WOD: 5 rounds for time
            10 shoulder to overhead 95/65
            50 sit ups
            10 box jumps

*each round sit-ups decrease by 10 reps*