Tuesday, December 18, 2018

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

Banded hip stretches. 

Strength: Front Squat 6x3

WOD: 10 min amrap
            20 dumbbell snatches 50/35
            15 box jump overs 24/20
            10 pull ups 

Monday, December 17, 2018

Warm up: 2x’s through... Row 300, skip down and back, Bear crawl, Spider-Man lunges, small and large arm circles,  jump squats, passthroughs.

WOD: 10 rounds
            10 burpee ball slams 50/30
            250/200 m row

*Burpee ball slam- burpee facing your ball. Once you bring your feet back under you perform a ball slam. You do not have to stand all the way up in your burpee before picking up your ball.

Friday, December 14, 2018

Warm up: 2x... Jog down and back, skip down and back, high knees down, butt kickers back, 6 Spider-Man lunges, 3 inchworms, 5 jump squats, 5 v-ups, passthroughs.

Crossover symmetry

WOD: 20-15-10-5
           Box jumps
           Toe to bar
           Cal row

Wednesday, December 12, 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 EMOM
           ODD: hang power clean 
                     power clean 
                     squat clean
         EVEN: 3 strict pull ups 
                     5 push ups 
                     10 lunges 

Tuesday, December 11, 2018

Warm up: 2x: Row 200, karaoke down and back, 6 Spider-Man lunges, 3 inchworms, 10 toe kicks, 6 kbs, 6 v-ups, passthroughs.

WOD: 2 rounds for time
           25 slamball over the shoulder 50lb (see video)
           32/25 cal row
           25 kbs 55/35
           25 sit ups
           32/25 cal bike
EMOM 3 burpees
When time starts perform 3 burpee then begin the first movement. At the top of every min for the remainder of workout stop where you are and perform 3 burpees.

https://youtu.be/Nwd-5fuLm3k

Monday, December 10, 2018

Warm up: 3 times... jog down and back, butt kickers down, jogging high knees back, skip down and back, Bear crawl, Spider-Man lunges, 10 gob squats, 10 passthroughs, goodmornings.

Crossover symmetry.

Strength: 5x5 strict press

WOD: 15 min AMRAP
            60 double unders (90 sec attempts)
            30 wallballs 20/14
            15 deadlift 185/135

Friday, December 7, 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: For Time
           1,000 m row
           100 double unders
           7 rounds of Cindy
             5 pull ups
            10 push up
            15 air squats

Tuesday, December 4, 2018

Warm up: 2 rounds jog down and back two times, Bear crawl, 5 firehydrants per leg, pigeon stretch, 5 empty bar power cleans, 5 push press.

WOD: 12 min amrap
            15 air squats
            7 power cleans 115/85
            5 handstand push ups
            12/9 cal bike

Put knees or toes on box for a modified handstand push up. See video.  https://youtu.be/YkhMUMfq1V0
           

Monday, December 3, 2018

Warm up: Bike 7 cals, jog down and back, high skips down and back, 8 spider man lunges, 4 inchworms, 8 kbs, 8 jump squats, passthroughs, 5 jumping pull ups.

Strength: power cleans
               4x3  5x2

WOD: 15-13-11-9-7-5-3
            Kbs 55/35
            Box jumps 24/20
            Pull ups
            Gob squats 55/35
            Sit ups
            Cal row

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