'Barbara'
5 Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest exactly 3 minutes between rounds
Wednesday, November 30, 2016
Tuesday, November 29, 2016
Tuesday 161129
Strength:
Dead-lift
5 x 3 reps @ 85% of 1RM
WOD:
8 minute AMREP/AMRAP
2 Russian Kettlebell Swings
2 Burpees
4 Russian Kettlebell Swings
4 Burpees
6 Russian Kettlebell Swings
6 Burpees
8 Russian Kettlebell Swings
8 Burpees
10 Russian Kettlebell Swings
10 Burpees
Continue to add 2 reps to each successive exercise until time expires
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs
Dead-lift
5 x 3 reps @ 85% of 1RM
WOD:
8 minute AMREP/AMRAP
2 Russian Kettlebell Swings
2 Burpees
4 Russian Kettlebell Swings
4 Burpees
6 Russian Kettlebell Swings
6 Burpees
8 Russian Kettlebell Swings
8 Burpees
10 Russian Kettlebell Swings
10 Burpees
Continue to add 2 reps to each successive exercise until time expires
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs
Monday, November 28, 2016
Monday 161128
Strength:
Push Jerk
6 x 2 reps
Increase weight on each set.
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 meters
Push Jerk
6 x 2 reps
Increase weight on each set.
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 meters
Sunday, November 27, 2016
Saturday, November 26, 2016
Friday, November 25, 2016
Friday 161125
Strength:
Dead-lift
5-5-5-5-5
Rest 2 minutes between sets
Increase weight on each set
WOD:
3 Rounds For Time
Run 200 Meters
15 Good-mornings (65/45)
30 AbMat Sit-ups
Dead-lift
5-5-5-5-5
Rest 2 minutes between sets
Increase weight on each set
WOD:
3 Rounds For Time
Run 200 Meters
15 Good-mornings (65/45)
30 AbMat Sit-ups
Thursday, November 24, 2016
Thursday 161124
There will only be one class today at 9a.
Turkey Trot
20 Minute AMRAP
10 Medicine Ball Cleans (20/14)
Run 100 Meters Carrying Medicine Ball (20/14)
10 Burpees + 2 Push-ups Per Burpee
Turkey Trot
20 Minute AMRAP
10 Medicine Ball Cleans (20/14)
Run 100 Meters Carrying Medicine Ball (20/14)
10 Burpees + 2 Push-ups Per Burpee
Wednesday, November 23, 2016
Wednesday 161123
We will only have one class on Thanksgiving Day-9a sharp
Strength:
Shoulder Press
5-5-5-5-5
Rest 2 minutes between sets.
Increase weight on each set.
WOD:
12-10-8-6-4-2
Rep Rounds For Time
Dumbbell Ground to Overhead (alternating arms)(45/25)
Knees To Elbows
Strength:
Shoulder Press
5-5-5-5-5
Rest 2 minutes between sets.
Increase weight on each set.
WOD:
12-10-8-6-4-2
Rep Rounds For Time
Dumbbell Ground to Overhead (alternating arms)(45/25)
Knees To Elbows
Tuesday, November 22, 2016
Tuesday 161122
Strength:
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
Increase weight on each set
WOD:
10 minute AMRAP
10 Deficit Push-ups(men 45lb bumpers/women 25lb bumpers)
20 Calorie Row
30 Pistols (alternating legs)
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
Increase weight on each set
WOD:
10 minute AMRAP
10 Deficit Push-ups(men 45lb bumpers/women 25lb bumpers)
20 Calorie Row
30 Pistols (alternating legs)
Monday, November 21, 2016
Monday 161121
Strength:
15 minutes to work up to a heavy Snatch Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
9 minute AMRAP:
Bike, 15 Calories (25 calories on AirDyne)
9 Hang Power Snatch (95/65)
9 Toes To Bar
15 minutes to work up to a heavy Snatch Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
9 minute AMRAP:
Bike, 15 Calories (25 calories on AirDyne)
9 Hang Power Snatch (95/65)
9 Toes To Bar
Sunday, November 20, 2016
Saturday, November 19, 2016
Friday, November 18, 2016
Friday 161118
Three Rounds For Time:
Handstand Walk, 50 Feet
10 Hang Squat Cleans (135/95)
5 Bar Muscle-ups
Handstand Walk, 50 Feet
10 Hang Squat Cleans (135/95)
5 Bar Muscle-ups
Thursday, November 17, 2016
Thursday 161117
Strength:
15 minutes to work up to a heavy complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
WOD:
Row 5,000 meters
15 minutes to work up to a heavy complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
WOD:
Row 5,000 meters
Wednesday, November 16, 2016
Wednesday 161116
Strength:
Back Squat
3 reps @ 70%, 75%, 80%, 85% , 85% of 1 RM
WOD:
12 Minute AMRAP
10 Burpee Box Jumps (24/20)
15 Kettlebell Swings (55/35)
20 Air Squats
Back Squat
3 reps @ 70%, 75%, 80%, 85% , 85% of 1 RM
WOD:
12 Minute AMRAP
10 Burpee Box Jumps (24/20)
15 Kettlebell Swings (55/35)
20 Air Squats
Tuesday, November 15, 2016
Monday, November 14, 2016
Monday 161114
Strength:
15 minutes to work p to a heavy set of the following complex:
5 Dead-lifts
4 Hang Power Cleans
3 Front Squats
2 Shoulders To Overhead
Unbroken, the barbell never leaves the hands until all lefts and reps are completed
WOD:
9 Minute AMRAP
Xebex Air Bike, 25 Calories (35 calories on Schwinn AirDyne)
15 Thrusters (75/55)
7 Chest To Bar Pull-ups
15 minutes to work p to a heavy set of the following complex:
5 Dead-lifts
4 Hang Power Cleans
3 Front Squats
2 Shoulders To Overhead
Unbroken, the barbell never leaves the hands until all lefts and reps are completed
WOD:
9 Minute AMRAP
Xebex Air Bike, 25 Calories (35 calories on Schwinn AirDyne)
15 Thrusters (75/55)
7 Chest To Bar Pull-ups
Sunday, November 13, 2016
Saturday, November 12, 2016
Saturday 161112
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Friday, November 11, 2016
Friday 161111
"Jack"
20 Minute AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24"/20")
20 Minute AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24"/20")
Thursday, November 10, 2016
Wednesday, November 9, 2016
Wednesday 161109
"Wittman"
7 Rounds For Time:
15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
7 Rounds For Time:
15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
Tuesday, November 8, 2016
Monday, November 7, 2016
Monday 161107
"Bradshaw"
10 Rounds For Time:
3 Handstand push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders
10 Rounds For Time:
3 Handstand push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders
Sunday, November 6, 2016
Saturday, November 5, 2016
Friday, November 4, 2016
Friday 161104
3 Rounds For Time:
Row 500 Meters
40 Kettlebell Swings (55/35)
30 Sit-ups (feet anchored by Kettlebell)
20 Goblet Squats (55/35)
10 Chest To Bar Pull-ups
Row 500 Meters
40 Kettlebell Swings (55/35)
30 Sit-ups (feet anchored by Kettlebell)
20 Goblet Squats (55/35)
10 Chest To Bar Pull-ups
Thursday, November 3, 2016
Thursday 161103
Strength:
15 minutes to establish a 1RM Squat Clean & Jerk
WOD:
Grace
For Time:
30 Clean & Jerks (135/95)
15 minutes to establish a 1RM Squat Clean & Jerk
WOD:
Grace
For Time:
30 Clean & Jerks (135/95)
Wednesday, November 2, 2016
Tuesday, November 1, 2016
Tuesday 161101
Strength:
15 minutes to establish a 1RM Squat Snatch
WOD:
3 Rounds For Time:
Run 400 Meters
10 Squat Snatches @65%
15 minutes to establish a 1RM Squat Snatch
WOD:
3 Rounds For Time:
Run 400 Meters
10 Squat Snatches @65%
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