Friday, 9/30/2016

Warm Up: run 1 mile

Strength: Back Squat 1x3 @65%, 1x3 @75%, 3x3 @80%

Accessory Work: 3x20 Ghd with a 15 lbs

WOD: 30-20-10
-Row for Cals
-Push press 115/85

Post weight and time

Wednesday, 9/28/2016

Warm Up: 7 rounds of Cindy.

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65

* If you cannot do OH Squats, do Front Squats #135/95

Post Time and weight

Tuesday, 9/27/2016

Warm Up: Choice

Strength: Find a one rep max Deadlift

Accessory Work: 10 minutes of a weakness

WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115

Post weight and time.

Monday, 9/26/2016

Warm Up: Run 800m,50 ab mats,40 air squats,30 push ups,20 burpees,10 pull ups

Stength: 3 rep max-bench

Accessory Work: 3 sets of max effort of T2B. Rest as needed

WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders

Post weight and time

Friday, 9/23/2016

Warm Up: 2 rounds: run 400m, 10 inch worms, 15 GHD's, 10 pull Ups

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B

Post time and weight

Wednesday,9/21/2016

Warm Up:two rounds Run 400m, 20 GHD, 15 push ups, 10 pull ups.

Strength: find a one rep max for back squat

Accessory Work: 2x20 good mornings

WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds


Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat

Tuesday, 9/20/2016

Warm Up: Run 800, 10 inch worms, 15 Goblet Squats, 20 GHD sit ups

Strength: OHS 3x5

Accessory Work: Crossover Symmetry

WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups

Post time and weight

Monday, 9/19/2016

Warm up: choice

Strength: rest

Accessory work: clean and jerk technique

WOD: "Grace"
30- Clean & Jerks 135/95

Post weight and time

Friday,9/16/2016

Warm Up: run 1 mile, 5 rounds of Cindy

Strength: Front squat 5x3

Accessory Work: 10 mins of a weakness. Pick a movement

WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"

Post weight and time

Wednesday, 9/14/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 3 sets ME Push Ups: rest as needed

WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups

Post time and weight

Tuesday, 9/13/2016

Warm Up: Choice

Strength: Deadlift 3x10

Accessory Work: Bar muscle progressions

WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees

Post weight and Time

Monday, 9/12/2016

Warm Up: Run 800 meters, 20 Strict pull ups, 50 Air squats. Complete the warm up of Crossover symmetry.

Strength: 5x3 Strict Press

Accessory Work: Tabata of ab mat sit ups

WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps  #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**

Post weight. Post calories rowed and reps completed of Push Press

Friday, 9/9/2016

Warm Up: Run Washburn Loop

Strength: 4x6 Back Squat

Accessory Work: 5-10 minutes of pistols

WOD: For Time:
100- Double Unders
25- Toes to Bar
25- Deadlift #225/155
50- Box Jump Overs
* jump onto the box and jump off the opposite side, turn around and do the same.

Post Time and weight.

Wednesday, 8/31/2016

Warm Up: Run Washburn Loop

Strength: In WOD

Accessory Work: 40 Back Exts, 40 GHD's

WOD: Complete:
 Back Squat 1-1-1-1-1-1-1
weights should increase on each set of one.
Rest 5 Minutes
Row 2000 meters

Post heaviest weight completed and time of row.

Tuesday, 8/30/2016

Warm Up: choice

Strength: Press 4x6 same weight

Accessory Work: 3x10 bar dips

WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats

Post wight and time

Monday, 8/29/2016

Warm Up: Run 1 mile then 20 reps each of air squats, push ups, GHD's

Strength: Bench Press 3x6 same weight

Accessory Work: HSPU 5x5 strict or kipping

WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb

Post time and weights

Friday, 8/26/2016

Warm Up: Choice

Strength: Front Squat find a 1 RM

Accessory Work: 2x20 back ext

WOD: For time
10- 8- 6- 4- 2  Squat cleans  #155/105
100-80-60-40-20  Double Unders

10-S.cleans,100 DU, 8-S cleans,80 DU  etc

Post Weight and time

Wednesday, 8/24/2016

Warm Up: Row for 5 mins then stretch out for 10 mins

Strength: Deadlift 4x5 same weight

Accessory Work: Good Mornings 2x20

WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set

Post times and weight

Tuesday, 8/23/2016

Warm Up: 7 rounds of Cindy(5 Pull up,10 Push up, 15 Air Squats)

Strength: Rest

Accessory Work: Pick a weakness, work 10 minutes

WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders

Post time and weight. Compare 11/25/2014

Monday, 8/22/2016

Warm Up: Washburn Loop Run.

Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets

Accessory Work: Handstand Pushups 4x7

WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar

Post time and weights.