Monday, October 1, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.

WOD: 20 min emom 
           15 wallballs 
           12/10 cal row 

Friday, September 28, 2018

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

WOD: 10 min AMRAP 
            3 power cleans 135/95
            6 pull ups 
            9 push ups 
            12 air squats 
            15/10 cal bike (reset bike each round) 

Wednesday, September 26, 2018

Warm up: 2x, bike 7 cals, jog down and back, high skips down and back, jump squats, Bear crawl, pass throughs, pigeon stretch, goodmornings.

Strength: power cleans 10x2
               Light weights. Focus on keeping your bar
               close and a quick turnover.

WOD: Death by 10 Meters
            1st Min run 10 meters
            2nd Min run 20 meters
            3rd Min run 30 meters

Keep increasing the meters by 10 every minute until you can no longer complete all of the meters within the minute.

THERE IS A 10m SECTION TAPED OUT AT THE GYM. LINES ARE MADE WITH DUCT TAPE. ITS ALL READY FOR YOU!!! 😊

Tuesday, September 25, 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.

WOD: For Time
            Run 400m
            50 air squats
            40 kbs 55/35
            30 wallballs 20/14
            20 toes to bar
            10 cleans 135/95
            5 bar muscle ups
            10 cleans 135/95
            20 toes to bar
            30 wallballs 20/14
            40 kbs 55/35
            50 air squats
            Run 400m

Scale for bar muscle ups: 8 chest to bar pull ups. The goal is to get your chest to touch the bar. So feel free to use bands, or do jumping chest to bars if need be. These should not be easy! 😉

Monday, September 24, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmetry. 

Strength: max effort strict press 
               3-3-2-2-1-1-1

WOD: 5-10-15-20-15-10-5
           Burpees
           Shoulder to overhead 95/65

Friday, September 21, 2018

Warm up: 2x Row 200, jog down and back, high skips down and back, inchworms, toe kicks, good mornings, pass throughs.
Crossover symmetry.

WOD: 3 Min on - 3 Min off
            18 deadlift 185/135
            18 toe to bar
            Max cal row
           REST 3 MIN
             15 deadlift
             15 toe to bar
             Max cal row
           REST 3 MIN
             12 deadlift
             12 toe to bar
             Max cal row
           REST 3 MIN
              9 deadlift
              9 toe to bar
              Max cal row
         

Wednesday, September 19, 2018

Warm up: Bike 3 min. Spend 10-15 min on any areas that are tight or sore. Stretching, foam rolling, band work...

WOD: you choose intensity
           4,000m Row
      Every 3 min run 50m (starting at 0:00)
         

Tuesday, September 18, 2018

Warm up: 3x run 50m, 10 toe kicks, 10 double unders, pass throughs, 5 air squats, 3 inchworms, 2 strict pull ups.

Strength: 5x5 deadlift

WOD: 10 rounds
            20 double unders
            1 round of “Cindy”
                 5 pull ups
                10 push ups
                15 air squats

Monday, September 17, 2018

Warm up: Row 300, jog down and back, skip down and back, karaoke down and back. Spider-Man lunges, light gob squats, light kbs, jump squats, pass throughs.

WOD: 3 rounds
            50 wallballs 20/14
            50/35 cal bike

Friday, September 14, 2018

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

Strength: squat clean  
                 Work up to a heavy single
                 3-2-2-2-1-1-1

WOD: 20 min amrap 
           5 handstand push ups
           7 burpees 
           9 thrusters 95/65
           50 double unders (50 sec of attempts)

Sub for handstand push-ups 8 box hand stand push ups. Follow video link for demo https://youtu.be/YkhMUMfq1V0  Getting into your knees instead of toes is okay as well.

PRACTICE YOUR DOUBLE UNDERS! If you are not efficient at double unders use those 50 seconds each round to practice and get as many as you can.

Wednesday, September 12, 2018

Warm up: You choose! A moderate warm up will work great.

WOD: Not For Time
            1000m Row
            50 cal bike
            100 single unders
            800m Row
            35 cal bike
            75 single unders
            500m Row
            20 cal bike
            50 single unders

*if you didn’t do yesterday’s workout (and aren’t doing it today) you can always do this workout for time for a little extra push!*
   

Tuesday, September 11, 2018

NEVER FORGET! 🇺🇸 9/11/2001 🇺🇸

Today's workout is in honor and rememberence of all who were lost on this tragic day and the loved ones they left behind.  

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms. 

Strength: NONE 

WOD: For time 

         

           Buy in - 1,488 meter row 

           9 rounds: 

           11 kbs 53/35

           11 push ups 

           11 ball slams 50/40

           11 abmat sit ups 

           Cash out - 1489 meter row 

Total number of meters rowed is 2,977, the number of lives that were lost as a result of the attacks. 🙏🏼

Monday, September 9, 2018

Warm up: run 200m, jog down and back, skip down and back, bear crawl, inchworms, gob squats, goodmornings, pigeon stretch. Repeat if not warm.
Crossover symmetry.

Strength: strict shoulder press 6x3

WOD: 8 rounds
           4 front squats 135/95 (from ground)
           6 lateral burpees over bar
           8 deadlifts 135/95

         Directly into
 
           1000m Row

Friday, September 7, 2018

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

WOD: 18 min amrap
            400m run 
            10 toes to bar
            12 wallballs 20/14
            30 double unders 

Wednesday, September 4, 2018

Warm up: 3 rounds 150 row, 4 Spider-Man lunges, 3 inchworms, 7 light gob squats, pass-through, 5 push ups.

WOD: 20 min EMOM

           Min 1: 14/10 cal row

           Min 2: 10 burpees 

Tuesday, September 4, 2018

Warm up: 2x run 200, Spider-Man lunges, fire hydrants, stiff leg bear crawl, pass throughs, empty bar push press, empty bar back squats.

Banded hip stretches and crossover symmetry.

Strength: 6x3 Back Squat

WOD: For Time
           400 m run
           5 rounds of
           10 pull ups
           6 hang squat cleans 135/95
           6 push press 135/95
  Finish with 400m run

Monday, September 3, 2018

You pick your warm up!

WOD: NOT FOR TIME
           4 rounds
           Run 200m
           Bike 2 min
           Row 2 min
          REST 1 min