Friday, November 30, 2018

Warm up: 2 rounds... Row 200, jog down and back, 6 Spider-Man lunges, 6 jump squats, 6 push ups, 6 wallball thrusters.

WOD: 4 rounds for time
            20 wallballs 20/14
            20 sit ups with wallball
           10 burpees over the wallball

Wednesday, November 28, 2018

Warm up: Jog down and back, skip down and back butt kickers down and back, Spider-Man lunges, toe kicks, inchworms, passthroughs, goodmornings.

WOD: 20 min emom
           10 power cleans 95/65
           10 toes to bar
           10/7 cal bike
           40 double unders
         

Tuesday, November 27, 2018

Warm up: 2 times... Bike 7 cals, jog down and back, Bear crawl, high knees, jump squats, pvc push press, passthroughs.

WOD: 21-15-9
           Row for cals
           Box jumps 24/20
          *Directly into*
            9-15-21
            Row for cals
            Ball slams 50/30

For women row 18-12-6
                           6-12-18
         

Monday, November 26, 2018

Warm up: 2-3 rounds: row 200m, 6 Spider-Man lunges, 4 inchworms, 6 gob squats, 6 kbs, 10 hip extensions, passthroughs.
Banded hip stretches.

Strength: Max effort Back Squat
                3-2-2-1-1-1
Remember: these are working sets. You should have multiple warm up sets before you reach the weight you will use in your working sets. Your first set at three is once you are well warmed up.

WOD: 10-9-8-7....1
            Burpee pull ups
            1-2-3-4-5....10
            Thrusters 95/65

Rounds go:10 burpee pull ups
                  1 thruster
                  9 burpee pull ups
                  2 thrusters
                  8 burpee pull ups
                  3 thrusters
And so on...

Friday, November 24, 2018

Warm up: Row for 3 min, Spider-Man lunges, Bear crawl, passthroughs. Pick 3 additional movements/stretches depending on how you feel.

WOD: 3000m Row
            Every 3 min
            3 pull ups
            6 push ups
            9 air squats
Workout starts with the 3,6,9. Then at 3:00, 6:00, 9:00, 12:00, etc... complete the 3,6,9 again. Until 3000m have been rowed.

Wednesday, November 21, 2018

Warm up: 2 rounds Bike 2 min, Spider-Man lunges, high knees, jump squats, pigeon stretch, passthroughs.

WOD: 16 min EMOM
            12 wallball 20/14
            10/7 cal bike
            12 dumbbell box step ups
            10/7 cal bike

Tomorrow is Thanksgiving!!!! Don’t miss our annual “earn your turkey” workout!! We will begin warming up at 9:00am sharp so we are done no later than 10:00! Plenty of time to get home and finishe the cooking!

Tuesday, November 20, 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. 

Strenght: 5-5-5-3-3-3 Bench Press 

WOD: 2 rounds 
           100 double unders (2 min attempts) 
           50 Kbs 55/35
           25 front squats 95/65
           12 toes to bar 

Monday, November 19, 2018

Warm up: 2-3 times Row 200, run down and back, Bear crawl, Spider-Man lunge, jump squats, passthroughs, goodmornings.

WOD: 18 min AMRAP
            3 deadlifts 155/110
            2 power cleans 115/110
            1 jerk
            250m Row

🦃🍁 JOIN US THANKSGIVING MORNING
 “Earn your turkey” wod will be at 9:00!
We will get in, get warmed up, and be finished and out the door by 10:00. Plenty of time to get home and finish the cooking.

Friday, November 16, 2018

Warm up: 2x Row 300, jog down and back, 5 inchworms, 6 Spider-Man lunges, 10 air sqauts, passthroughs, 3 pull ups.

WOD: 11 min AMRAP
            21 sit-ups
            15 wallballs 20/14
            9 pull ups

🦃🍁 JOIN US THANKSGIVING MORNING
 “Earn your turkey” wod will be at 9:00!
We will get in, get warmed up, and be finished and out the door by 10:00. Plenty of time to get home and finish the cooking.

Wednesday, November 14, 2018

Warm up: 3 rounds, row 10 cals, 4 inchworms, 6 high knees, 4 jump squats, 6 hip extensions.

Accessory work: 3x5 strict pull ups
                            3x5 bar dips

WOD: Every 4 min for 20 min
            12/9 cal bike
            10 burpees over the dumbbell (can be lateral)
            12 alternating dumbbell snatch 50/35
           

Tuesday, November 13, 2018

Warm up: 3x’s- Jog down and back, jog backward down and back, 4 Spider-Man lunges, 5 gob squats, 6 goodmornings, passthroughs, pigeon stretch.
BANDED HIP STRETCHES

Strenght: Back Squat 5-5-5-3-3-3

WOD: If you didn’t do yesterday’s hero WOD...
            Do that! 😁
            Otherwise, 25 min amrap
            250m Row
            Bearhug walk down and back
            10 cal bike
            Overhead plate carry down and back
            100m run
            Farmers carry down and back

This is not meant to be a high intensity workout. Just move at a nice cardio pace without redlining your heart rate.

Bearhug walk 50lb slam ball
OH plate carry 45/35lbs
Farms carry 70/55
 

Monday, November 12, 2018

Warm up: Row 400m, jog down and back, high skips down and back, Bear crawl, Spider-Man lunges, jump squats, passthroughs.

WOD: “Wittman” 🇺🇸
              7 rounds for time
              15 kbs 55/35
              15 power cleans 95/65
              15 box jumps 25/20


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

THANK YOU to all who have served! We are grateful for men and women like you! 💙❤️💙

Friday, November 9, 2018

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

WOD: 40-30-20-10
           Wallballs 20/14
           Kbs 55/35

Wednesday, November 7, 2018

Warm up: 3 rounds of 50 m run (down and back), 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmery. 

Strength: 5x5 bench press 

WOD: 7 rounds 
           5 thrusters 95/65 (from the ground) 
           7 pull ups 
           9 hand release push ups 
           12/9 cal bike (reset each round) 

Tuesday, November 6, 2018

Warm up: Bike 10 cals, jog down and back, inchworms, jump squats, kbs, gob squats.

WOD: 18 min emom
            Run 100m
            10 burpees
            40 double unders (40 seconds of attempts)

Monday, November 5, 2018

Warm up: 2 x Row 200, jog down and back, high skips down and back, 10 high knees, 6 Spider-Man lunges, 4 inchworms, passthroughs, 10 pvc push press, 10 air squats. 

Banded hip and shoulder stretches. 

Strength: 3x8 front squats 

WOD: 10 min AMRAP

            8 toes to bar

            10 dumbbell hang power clean and jerk 

            14/12 cal row 

Dumbbells 50’s/35’s 

Friday, November 2, 2018

Warm up: 3x - Run 100 m, high knees, toe kicks, 3 burpee broad jumps, pigeon stretch, passthroughs. 

WOD: 21-18-15-12

           Cals on rower 

           Cals in bike 

           30 burpee box jump overs 24/20

           12-15-18-21

           Cals on rower

           Cals on bike 

*females 18-15-12-9

                9-12-15-18