Friday, August 31, 2018

Warm up: 3 x’s 100 run, 6 Spider-Man lunges, 3 inchworms, 5 kbs, 5 ghd, 5 hip ext, 5 jump squats, passthroughs, 2 strict pull up.

It’s the last day of August! So 8 is the magic number!

WOD: 8 rounds for time
           8 kbs 55/35
           8 box jump overs 24/20
           8 toes to bar
           8/6 cal bike

Wednesday, August 29, 2018

Warm up: 6 cal bike, jogging high knees down and back, Bear crawl down and back. 6 cal bike, inchworms, toe kicks, Spider-Man lunges, toe kicks. 6 cal bike, butt kickers down and back, jump squats, Frankenstein sits.

Strength: Squat clean+Front Squat+jerk 
                 10 sets. Start light and work up. 

WOD: 21-15-9 
           Back squats 175/125
           Pull ups 

*back squat can be out of the rack*

Tuesday, August 28, 2018

Warm up: 3 rounds 7 cal bike, 6 Spider-Man lunges, 3 inchworms, 6 light gob squats, 5 jump squats, 10 Push Press. 

WOD: 4 rounds
           10 wallballs 20/14
            8 burpees 
          REST 1 MINUTE 
           3 rounds 
           10 wallballs 
           8 burpees 
          REST 1 MINUTE 
            2 rounds
            10 wallballs
            8 burpees 
          
        

Monday, August, 27, 2018

Warm up: 2 rounds Row 200, skip down and back, butt kickers down and back, 5 inchworms, 10 toe kicks, 10 pass throughs, 10 goodmornings, 10 squats.
Crossover symmetry.

Strength: strict press 5x5

WOD: 20 min amrap
           200m run
           21 double unders (30 sec of attempts)
           15 deadlifts 135/95
           9 push ups

Wednesday, August 22, 2018

Warm up: Row 200, jog down and back, skip down and back, butt kickers down and back, inchworms, wallball squats, passthroughs, high knees.

WOD: 5 rounds
           14/10 cal row
           12 wallballs 20/14
           10 box jumps 24/20
           8 toes to bar

Tuesday, August 21, 2018

Warm up: 2 rounds... Bike 7 cals, fire hydrants, pigeon stretch, Spider-Man lunges, jump squats, bear crawl, hip extensions.
Banded hip stretches.

Strength: 5x5 Back Squat

WOD: 18 min EMOM
            5 burpee pull ups
            10/7 cal bike

Monday, August 20, 2018

Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 3 inchworms, 5 light gob squats, 6 pass-through, 6 Push Press, 20 single unders.

WOD: “J.C.”
           2 rounds for time 
           49/35 cal row
           49 kbs 55/35
           49 air squats
           49 double unders (50 seconds of attempts) 
If you are capable of attempting double unders don’t do singles! Use the 50 seconds to get as many doubles as you can. 

HAPPY BIRTHDAY JEFF!!! 

Friday, August 17, 2018

Warm up: 2x  run 100m, butt kickers, Spider-Man lunges, jump squats, light kbs, passthroughs, goodmornings.

Strength: 5x3 bench press
 
WOD: For Time
            Run 800m
            50 wallballs 20/14
            30 burpee box jump overs 24/20
            20 alternating dumbbell snatches 50/35
            Run 800m

Substitute for dumbbell snatch: Single arm alternating dumbbell clean and jerk

Wednesday, August 15, 2018

Warm up: Row 200, jog down and back, skip down and back, karaoke down and back, 10 Spider-Man lunges, 5 inchworms, 10 light Kbs, 10 gob squats, 10 kb push press.

Double under work: 3 sets of 2 min working on double unders. Rest as needed between sets. If you are proficient at double unders shoot for 50-100 unbroken for the 3 sets.

WOD: 3 rounds for time
            20 hang power cleans
            20 front squats
            20 push press.
           Barbell at 95/65

Tuesday, August 14, 2018

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

WOD: 20 min amrap 
           3 handstand push ups 
           6 pull ups 
           9 wallballs
           12/10 cal bike 

Sub for handstand push ups: 5 box push ups. Reference link. https://youtu.be/J_r41PsGMTk Or 5 strict overhead press 65/45. 
     

Monday, August 13, 2018

Warm up: 7 cal bike, jogging high knees down and back, Bear crawl down and back. 7 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 7 cal bike, butt kickers down and back, jump squats, fire hydrants. 
Banded hip stretches. 

Strength: 5x3 Front Squat 

WOD: 6 rounds for time 
           Run 200
           10 GHD sit ups 
           10/7 cal bike 
           10 ball slams 50/35

Friday, August 10, 2018

Warm up: Row 150, jog down and back, jog backward down and back, Spider-Man lunge, jump squats, fire hydrants, goodmornings, empty barbell push press/jerk, hip extensions. Repeat if you are not feeling warmed up.
Crossover symmetry.

Strength: 8 sets
               Hang squat clean+squat clean+jerk

WOD: Death by.....
            Deadlift 135/95
            Bar facing burpee

When the clock starts perform 1 deadlift and 1 bar facing burpee. Rest until that min is over. Next min perform 2 deadlifts and 2 bar facing burpees. Rest until that minute is over. Next min...3 and 3. Continue adding one rep of each movement every min until you can no longer complete the amount for that round within the min. The workout is over when you cannot complete all reps before the min is up.
Score is the rep number of the last round you completed+the number of reps completed on your last round attempt. ie.... round 8+6burpees.

Post weight and score.

Don’t forget to join us Saturday at 1030! Group workout!

Wednesday, August 8, 2018

Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 3 inchworms, 8 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 12 min amrap 
            10 shoulder to overhead 95/65
            12 box jumps 24/20
            14 lunges 
            20/16 cal row 

Tuesday, August 7, 2018

Warm up: 2 rounds Bike 7 cals, jog down and back, skip down and back, bear crawl, jump squats, pass throughs, kbs, gob squats.

WOD: For Time
           100 double unders
           80 air squats
           60 Kbs 55/35
           40 Burpees
           30 abmat sit ups
           20 pull ups
           10 squat cleans 205/155

If need be, scale squat cleans to a weight that is heavy for you. These should not be easy! They are intended to be HARD! 😁


         
 

Monday, August 6, 2018

Warm up: 3 rounds, run 200 m (row if too Smokey), 6 Spider-Man lunges, 4 inchworms, 6 high knees, 6 toe kicks, 6 forward arm circles, 6 backward arm circles, 6 ghdsit ups, 6 hip extensions.
Crossover symmetry.

Strength: 5x5 bench press

WOD: For Time
            40 toes to bar
            60/50 cal row
            80 wallballs 20/14

Post weight and time