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

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*

Friday, June 29, 2018

Warm up: Bike 7 cals, Spider-Man lunges, inchworms, goodmornings, Kbs, single unders. Repeat 2-3 times.

WOD: For Time
           100 double unders (2 min attempts)
           30 bar facing burpees
           20 deadlift 225/155
           30 bar facing burpees
           100 double unders (2 min attempts)

Wednesday, June 27, 2018

Warm up: run 200 m, Bear crawl, 5kbs, 5 gob squats, 5kb push press (each arm), 10 hip extensions.
Crossover symmetry.

WOD: For Time
           1,000 m row
           50 stationary lunges
           25 bench 105/85
           750 m row
           40 lunges
           15 bench 145/105
           500 m row
           30 lunges
           5 bench 165/115

Tuesday, June 26, 2018

Warm up: 3 rounds 150 row, jog down and back, 10 Spider-Man lunges, 5 inchworms, 10 fire hydrants, 10 light gob squats, 10 pass-through, 5 Push Press, 5 push ups.
Banded hip stretches 

Strength: 5x5 Back Squat 

WOD: 5 rounds
           10 burpees
           15 wallballs 20/14
           200 m run 

Post weight and time on board

Monday, June 25, 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: “Fight Club” 

              3 rounds 

              1 min max thrusters 95/65

              1 min max power clean 95/65

              1 min max box jump over 24/20

              1 min max pull up 

              1 min max cals bike

              1 min rest 

Post score. Score=total number of reps through all 3 rounds. 

Friday, June 22, 2018

Warm up: twice through... run 200, high knees, skips down and back, spider man lunges, pass throughs, pvc thrusters, jump squats.

WOD: 3 rounds
           400 m run
           40 wallballs

Wednesday, June 20, 2018

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

Strength: Bench Press 
                 3-3-3-2-2-2

WOD: 16 min Emom 
            40 double unders (40 sec attempts) 
            12 ghd
            100 m run 
            12 shoulder to over head (115/85)

Tuesday, June 19, 2018

Warm up: 2 rounds row 150, jog down and back, butt kickers down and back, 10 Spider-Man lunges, 10 fire hydrants, 5 Russian Kbs+5 American Kbs (light), 5 jump squats, 5 air squats, 10 hip ext.

WOD: 4 rounds for time
            12 box jumps 24/20
            18 kbs 55/35
            24 air squats
       *emom 7/5 cal bike*

Workout STARTS with 7/5 cals on bike. Then begin your 4 rounds. Every min on the min go back to the bike for 7/5 cals. Pick up workout where you left off until 4 rounds is completed.

Monday, June 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.

Strength: Front Squat
                 3-3-3-2-2-2 (working sets) 
                 These sets are working sets. Warm up with 
                 a few sets to get you to a weight where you 
                 can begin your sets 

WOD: 20 min amrap 
           20/15 cal row
           200 m run 
           20 burpee pull ups 

*1 rep for burpee pull up: perform 1 burpee jump to bar and complete 1 pull up. 

Friday, June 15, 2018

Warm up: 2 rounds... Bike 10 cals, 30 single unders, 5 inchworms, 5 jump squats, 10 pass throughs, 10 ghd sit ups

WOD: For Time
           1,000 m row
           50 burpees over the rower
           1,000 m row

Wednesday, June 13, 2018

Warm up: 3 rounds run 100 m, spider man lunges, 10 fire hydrants, 10 air squats, 10 pass throughs, 5 Kbs, 5 pull-ups.

WOD: For Time
           800 m run
           30 wallball 20/14
           15 pull ups
           400 m run
           30 wallball 20/14
           15 pull ups
           200 m run
           30 wall ball
           15 pull up

Tuesday, June 12, 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: 6x4 Bench press

WOD: For Time 
           27/21 Bike 
                21 sit ups 
                21 box jump overs 24/21
           20/15 Bike 
                 15 sit ups 
                 15 box jump overs 
           12/9 Bike 
                9 sit ups
                9 box jump overs 

Monday, June 11, 2018

Warm up: 2 rounds row 250, jog down and back, butt kickers down and back, 8 Spider-Man lunges, 4 inchworms, 4 burpee broad jumps, 10 goodmornings, 10 push press, 10 hip extensions.

WOD: 4 Rounds For Time
           12 deadlift 155/105
           9 hang power cleans 155/105
           6 shoulder to overhead 155/105
           40 double unders (40 seconds attempts)
           10 burpees

Scaled weights: 135/95 or 115/75

POST TIME 🙌🏼

Friday, June 8, 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: For Time 
           Run 400m 
           30 thrusters 95/65
           Run 400m 
           30 bench press 135/95
           Run 400
           30 Back Squat 185/135

Wednesday, June 6, 2018

Warm up: 3 rounds 100 m run, bear crawl, toe kicks, 6 pause air squats, 6 empty barbell push press, 6 box jumps, 6 ghd sit ups.
Crossover symmetry.

Strength: 10 min EMOM
                2 power cleans + 1 jerk

WOD: 8 min amrap
            8 toes to bar
            10 wallballs 20/14
            30 double unders

Tuesday, June 5, 2018

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

WOD: 10 rounds for time 
            200 m run 
            10 kbs 55/35
            10 gob squats 55/35

Monday, June 4, 2018

Warm up: 400 m run, high knees, butt kickers, skips, Spider-Man lunges, burpee broad jumps, pass throughs, goodmornings, banded hip stretches.

Strength: 6x4 Front Squat

WOD: For Time
           50 power cleans 115/85
           50 burpee box jump overs 24/20
           50 cal row

Friday, June 1, 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. 

WOD: Every 3 min for 21 min (7 rounds)
           9/6 cal bike 
           6 burpees onto plate 
           100 m run with plate 35/25

Wednesday, May 30, 2018

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

WOD: For time
            80-60-40 double unders
            40-30-20 wallballs 20/14
            20-15-10 bike cals (reset bike)

80 double unders, 40 wall balls, 20 cal bike
60......                   30.......            15.....
40......                   20.......            10.....

Tuesday, May 29, 2018

Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups.

WOD: If you didn’t do “Murph” yesterday you can
           do it today. Or Half Murph.

           If you did Murph yesterday, today is active recovery.
           NOT FOR TIME
           100 cal Row
           75 cal bike

if you have any extra time, do a little stretching.

Monday, May 28, 2018

Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups

WOD: “Murph”
             1 mile run
             100 pull ups
             200 push ups
             300 air squats
             1 mile run
You can break up the pull ups push ups air squats. Most common way is 20 rounds of 5 pull ups, 10 push ups, 15 air squats.

Scaling option: Half Murph. Cut everything in half.

Remember why we celebrate Memorial Day! Enjoy your family and friends, but let’s not forget those who are no longer here because of their sacrifice and bravery! 🇺🇸
                         
                       

Friday, May 25, 2018

Warm up: 2 rounds Run 100 m, bike 10 cals, lunges, pigeon stretch, cobra stretch, 30 single unders.

WOD: 20 min EMOM
           100 m run
           10 ball slams 50/35
           12/10 cal bike
           10 ghd

Mellow workout for today so you’ll be read for “Murph” on Monday!! If you can come between 9 and 11 there will be people to help find the right modification for you, and some buddies to workout with! 🇺🇸

Wednesday, May 23, 2018

Warm up: 3 rounds row 200, 8 spider man lunges, bear crawl, 8 light Kbs, 8 gob squats, pass throughs, pigeon stretch.
Front rack mobility.

Strength: 6x2
               2 power cleans + 1 power jerk

WOD: 6 rounds
           10 push ups
           12 lunges
           14 Kbs 55/35

Tuesday, May 22, 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: 3 min 
           18 deadlift 135/95
           18 bar facing burpees 
           Max cal row w/ remaining time 

          REST 3 min 

           3 min
           15 deadlift 155/115
           15 bar facing burpees 
           Max cal row....

           REST 3 min 

           3 min 
           12 deadlift 185/135
           12 bar facing burpees 
           Max cal row....

          REST 3 min

           3 min 
           9 deadlift 215/155
           9 bar facing burpees 
           Max cal row....

Monday, May 21, 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: Max effort push press
                 3-2-2-1-1-1-1

WOD: 15 min amrap 
           20 cal row
           20 wallballs 20/14
           20 sit ups 

Friday, May 18, 2018

Warm up: 3 rounds 100 m run, butt kickers down and back, skips down and back, 5 inchworms, 5 fire hydrants, 5 jump squats, 5 push ups, pass throughs.

WOD: 2 rounds
           25 bench press 135/95
           50 walking lunges
           800 m run

POST TIME

Saturdays, 10:30. Join us for our group workout!

Wednesday, May 16, 2018

Warm up: Bike 20 cals, spider lunges, fire hydrants, goodmornings, pvc deadlifts, hip ext, single jump ropes, 20 cal row.
Banded hip work.

Strength: Max effort deadlift
               3-2-2-1-1-1
*work your way up to your first working set of 3 with some good warm up sets.

WOD: For Time
            50 double unders (2 min attempts)
            40 shoulder to overhead 135/95
            30 cal row
            20 burpees over the rower
            30 cal row
            40 shoulder to overhead 135/95
            50 double unders (2 min attempts)

Shoulder to overhead is supposed to be relatively heavy. If you need to scale choose a challenging weight.

Tuesday, May 15, 2018

Warm up: 3-4 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 8 light gob squats, 8 kbs, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 4 rounds for time 
           15/20 cal bike 
           3 squat cleans 185/135
           2 rounds of Cindy 
               *5 pull ups 
                 10 push ups
                 15 air squats 

Monday, May 14, 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: 6x3 push press 

WOD: Every 3 min for 18 min
           200 m run
           8 box jumps 
           8 toes to bar 

If you complete all three movements in less than 3 min rest until the 3 min is up. Then move onto your next round. If you DO NOT finish all three movements the workout becomes an amrap. Continue through the rounds for 18 min. 

Friday, May 11, 2018

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

WOD: 25 min EMOM

           12/10 cal bike 

           30 second plank

           10 burpees 

           50 double under (45 sec work) 

           12 Kbs 55/35 

Join us at 10:30am Saturday morning for our weekly group workout!! It’s always a good time! 😁

Wednesday, May 9, 2018

Warm up: Run 400 m, 2 rounds of 10 sm lunges, 5 inchworms, 10 toe kicks, butt kickers down the Gym and back, 10 goodmornings, 10 fire hydrants.

Strength: 6x3 deadlift.
*Make sure you are doing a few workup sets. Don’t jump right into your first set of 3.

WOD: 10 rounds for time
            15/12 cal row
            200 m run

Tuesday, May 8, 2018

Warm up: 3-4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups, 5 box jumps. 

Strength: 8x2 
                 1 power clean
                 1 Front Squat
                 1 jerk 

WOD: For Time 
           100 wallballs 20/14
           Every min on the min 5 burpees

*first round of burpees is when the clock hits 1:00
  Second round when clock hits two min.... 
  continue that pattern until 100 wallballs are complete

Monday, May 7, 2018

Warm up: 3 rounds, Run 100 m, Spider-Man lunge, toe kicks, skipping high knees, jump squats, 5 kbs, 5 burpees, pass throughs.

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

*Retesting from the beginning of April!

POST YOUR TIME ON BOARD

Friday, May 4, 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: 5x5 push press 

WOD: For Time 
           800 m run 
           60 wallballs 20/14
           40 toes to bar 
           400 m run 
           30 wallballs 20/14
           20 toes to bar

Wednesday, May 2, 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.

WOD: 10-9-8-7-6-5-4-3-2-1
           Hang squat clean 95/65
           Bar facing burpees 
    *run 100 meters after each round*

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. 💪🏼