21-15-9-6
Box Jump
Shoulders To Overhead (95/65)
Wall Ball Shots (20/14)
30 Double-unders after each round
Saturday, December 31, 2016
Friday, December 30, 2016
Friday 161230
WOD 1:
10-8-6-4-2
Power Snatch (95/65)
3-6-9-12-15
Toes To Bar
Rest 5 minutes,
WOD 2:
10-8-6-4-2
Clean & Jerk 135/95
1-2-3-4-5
Ring Muscle up
10-8-6-4-2
Power Snatch (95/65)
3-6-9-12-15
Toes To Bar
Rest 5 minutes,
WOD 2:
10-8-6-4-2
Clean & Jerk 135/95
1-2-3-4-5
Ring Muscle up
Thursday, December 29, 2016
Thursday 161229
Strength:
Dead-lift
5 reps @ 65%
5 reps @ 70%
Max reps @ 75%
Dead-lifts are touch and go. No resting the barbell on the ground.
WOD:
10 Rounds For Total Time and Calories:
1 minute: Row, Calories
6 lateral Burpees over the Rower
Dead-lift
5 reps @ 65%
5 reps @ 70%
Max reps @ 75%
Dead-lifts are touch and go. No resting the barbell on the ground.
WOD:
10 Rounds For Total Time and Calories:
1 minute: Row, Calories
6 lateral Burpees over the Rower
Wednesday, December 28, 2016
Wednesday 161228
15 minutes to establish a 1RM Overhead Squat
WOD:
'Nancy'
5 Rounds For Time:
Run 400 Meters
15 Overhead Squats (95/65)
WOD:
'Nancy'
5 Rounds For Time:
Run 400 Meters
15 Overhead Squats (95/65)
Tuesday, December 27, 2016
Tuesday 161227
For Time:
Row 1000 meters
42 Kettlebell Swings (55/35)
21 Handstand Push-ups
Row 500 meters
30 Kettlebell Swings
15 Handstand Push-ups
Row 250 Meters
18 Kettlebell Swings
9 Handstand Push-ups
Row 1000 meters
42 Kettlebell Swings (55/35)
21 Handstand Push-ups
Row 500 meters
30 Kettlebell Swings
15 Handstand Push-ups
Row 250 Meters
18 Kettlebell Swings
9 Handstand Push-ups
Monday, December 26, 2016
Monday 161226
Filthy 50'
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
Walking Lunge, 50 steps
50 Knees To Elbows
50 Push Press (45 /35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double unders
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
Walking Lunge, 50 steps
50 Knees To Elbows
50 Push Press (45 /35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double unders
Sunday, December 25, 2016
Saturday, December 24, 2016
Saturday 161224
Christmas Eve - 8:30a class only
12 Days of Christmas 2016
1 Burpee-Rope Climb
2 Calorie Bike
3 Inverted Burpees
4 Calorie Row
5 Burpee Pull-ups
6 Calorie Bike
7 Burpees
8 Calorie Row
9 Lateral Jump Burpees
10 Calorie Bike
11 Burpee Broad Jumps
12 Calorie Row
12 Days of Christmas 2016
1 Burpee-Rope Climb
2 Calorie Bike
3 Inverted Burpees
4 Calorie Row
5 Burpee Pull-ups
6 Calorie Bike
7 Burpees
8 Calorie Row
9 Lateral Jump Burpees
10 Calorie Bike
11 Burpee Broad Jumps
12 Calorie Row
Friday, December 23, 2016
Friday 161223
Reminder: We will ONLY be holding classes at 6a, 9a, and 12:30p today. Evening classes are canceled.
Push Jerk
4 X 4 reps @ 80% of 1RM
WOD:
4 Rounds For Time On Each Round
12 Box Jumps (24/20)
8 Power Clean @ 80% of 1RM (touch and go)
12 Box Jumps
Rest 90 seconds
Push Jerk
4 X 4 reps @ 80% of 1RM
WOD:
4 Rounds For Time On Each Round
12 Box Jumps (24/20)
8 Power Clean @ 80% of 1RM (touch and go)
12 Box Jumps
Rest 90 seconds
Thursday, December 22, 2016
Thursday 161222
10 Rounds
30 seconds Bike
30 seconds Rest
Then,
Complete 8 intervals (20 seconds work/10 seconds rest) of each exercise.
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank
30 seconds Bike
30 seconds Rest
Then,
Complete 8 intervals (20 seconds work/10 seconds rest) of each exercise.
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank
Wednesday, December 21, 2016
Tuesday, December 20, 2016
Monday, December 19, 2016
Monday 161219
“The Rise of DT”
For Time:
12 Dead Lifts (95/65)
9 Hang Power Cleans
6 Shoulder to Overhead
5 Burpees Over The Bar
12 Dead Lifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
10 Burpees over the bar
12 Dead Lifts (135/95)
9 Hang Power Cleans
6 Shoulder to Overhead
15 Burpees over the bar
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
20 Burpees over the bar
For Time:
12 Dead Lifts (95/65)
9 Hang Power Cleans
6 Shoulder to Overhead
5 Burpees Over The Bar
12 Dead Lifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
10 Burpees over the bar
12 Dead Lifts (135/95)
9 Hang Power Cleans
6 Shoulder to Overhead
15 Burpees over the bar
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
20 Burpees over the bar
Sunday, December 18, 2016
Saturday, December 17, 2016
Saturday 161217
3 Rounds For Time
Run 400 Meters Carrying A 45lbs/25lbs Bumper Plate
25 Handstand Push-ups
25 Back Squats (155/115)
Run 400 Meters Carrying A 45lbs/25lbs Bumper Plate
25 Handstand Push-ups
25 Back Squats (155/115)
Friday, December 16, 2016
Friday 161216
Strength:
WOD 1:
Every minute on the minute for 7 minutes:
5 Power Snatch @65% of 1RM Santch
WOD 2:
Complete as many rounds as possible in 20 minutes:
10 Chest To Bar Pull-ups
20 Pistols, alternating
10 Box Jumps (24"/20")
WOD 1:
Every minute on the minute for 7 minutes:
5 Power Snatch @65% of 1RM Santch
WOD 2:
Complete as many rounds as possible in 20 minutes:
10 Chest To Bar Pull-ups
20 Pistols, alternating
10 Box Jumps (24"/20")
Thursday, December 15, 2016
Thursday 161215
Strength:
Close Grip Bench Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Three Rounds For Time
30 Kettlebell Swings (55/35)
15 Ring Dips
Close Grip Bench Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Three Rounds For Time
30 Kettlebell Swings (55/35)
15 Ring Dips
Wednesday, December 14, 2016
Tuesday, December 13, 2016
Tuesday 161213
Two Fer Tuesday
Complete as many rounds as possible in 8 minutes:
30 Double-unders
6 Burpee Box Jumps (24"/20")
Rest 4 minutes. Then,
Complete as many rounds as possible in 8 minutes:
6 Right Arm Dumbbell Push Press (pick weight)
6 Left Arm Push Press
12 Box Jumps (24"/20")
Complete as many rounds as possible in 8 minutes:
30 Double-unders
6 Burpee Box Jumps (24"/20")
Rest 4 minutes. Then,
Complete as many rounds as possible in 8 minutes:
6 Right Arm Dumbbell Push Press (pick weight)
6 Left Arm Push Press
12 Box Jumps (24"/20")
Monday, December 12, 2016
Monday 161212
Strength:
Squat Clean
5 reps @70%, 75%, 80%, 85%
WOD:
Complete as many rounds as possible in 12 minutes.
10 Medicine Ball Cleans(20/14)
10 Wall Balls
10 AbMat Sit-ups
Squat Clean
5 reps @70%, 75%, 80%, 85%
WOD:
Complete as many rounds as possible in 12 minutes.
10 Medicine Ball Cleans(20/14)
10 Wall Balls
10 AbMat Sit-ups
Sunday, December 11, 2016
Saturday, December 10, 2016
Saturday 161210
'Hope'
3 rounds for max reps:
Burpees
Power Snatch (75/55)
Box Jumps (24"/20")
Thrusters (75/55)
Chest To Bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
3 rounds for max reps:
Burpees
Power Snatch (75/55)
Box Jumps (24"/20")
Thrusters (75/55)
Chest To Bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Friday, December 9, 2016
Friday 161209
30 minute AMRAP
Bike 1,000 Meters
20 Wall Balls (20/14)
10 Turkish Get-ups (choose weight)
Bike 1,000 Meters
20 Wall Balls (20/14)
10 Turkish Get-ups (choose weight)
Thursday, December 8, 2016
Thursday 161208
Strength:
15 minutes to work up to a 1RM Snatch
WOD:
12-9-6-3 rep rounds for time:
Overhead Squats (135/95)
Toes To Bar
15 minutes to work up to a 1RM Snatch
WOD:
12-9-6-3 rep rounds for time:
Overhead Squats (135/95)
Toes To Bar
Wednesday, December 7, 2016
Wednesday 161207
'Chelsea'
Every minute on the minute for 30 minutes complete
5 Pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed then continue on to complete as many rounds as possible until time expires.
Every minute on the minute for 30 minutes complete
5 Pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed then continue on to complete as many rounds as possible until time expires.
Tuesday, December 6, 2016
Tuesday 161206
Strength:
Back Squat
3 X 7 reps @ 75% of 1RM
Front Squat
3 X 3 reps @ 87% of 1RM
WOD:
Tabata Calorie Row
Back Squat
3 X 7 reps @ 75% of 1RM
Front Squat
3 X 3 reps @ 87% of 1RM
WOD:
Tabata Calorie Row
Monday, December 5, 2016
Monday 161205
WOD 1:
Every minute on the minute for 12 minutes alternate between:
10 Medicine Ball Cleans (20/14)
15 Push-ups
Rest 4 minutes. Then,
WOD 2:
Every minute on the minute for 10 minutes alternate between
10 Hang Power Cleans (95/65)
15 AbMat Sit-ups
Sunday, December 4, 2016
Saturday, December 3, 2016
Saturday 161203
Partner Workout
100 pullups
100 wall ball shots (20/14)
100 pushups
100 situps
100 air squats
100 KB snatches (55/35)
100 walking lunge steps
Each two person team must compete all 100 reps before moving onto the next exercise. After your have achieved your 100 reps, the two of you must run 200 meters and both partners have to be back before you start the next exercise.
100 pullups
100 wall ball shots (20/14)
100 pushups
100 situps
100 air squats
100 KB snatches (55/35)
100 walking lunge steps
Each two person team must compete all 100 reps before moving onto the next exercise. After your have achieved your 100 reps, the two of you must run 200 meters and both partners have to be back before you start the next exercise.
Friday, December 2, 2016
Friday 161202
'2000 Meters The Hard Way'
Row 2000 Meters
Every 10 pulls (women: 15 pulls) on the rower, get off and do 1 Thruster (95/65) the first time.
2 Thrusters the second time, 3 Thrusters the 3rd time, etc, until 10 Thrusters have been completed. Then, start back at 1 Thruster.
Row 2000 Meters
Every 10 pulls (women: 15 pulls) on the rower, get off and do 1 Thruster (95/65) the first time.
2 Thrusters the second time, 3 Thrusters the 3rd time, etc, until 10 Thrusters have been completed. Then, start back at 1 Thruster.
Thursday, December 1, 2016
Thursday 161201
Strength:
Every Minute On The Minute For 10 Minutes
5 Hang Power Cleans (choose weight. Make it challenging.)
WOD:
3 rounds for time:
12 One Arm Kettlebell Clean & Jerk
15 American Kettlebell Swings
18 Front Rack Kettlebell Lunges (switch hands after 9 reps)
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs
Every Minute On The Minute For 10 Minutes
5 Hang Power Cleans (choose weight. Make it challenging.)
WOD:
3 rounds for time:
12 One Arm Kettlebell Clean & Jerk
15 American Kettlebell Swings
18 Front Rack Kettlebell Lunges (switch hands after 9 reps)
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs
Subscribe to:
Posts (Atom)