Tuesday 170131

"Fight Gone Bad!"
Three rounds of:
1 Minute Max Rep Wall-ball (20lb/14lb) (10ft/9ft)
1 Minute Max Rep Sumo Dead-lift High-Pull (75lbs/55lbs)
1 minute Max Rep Box Jump (24"/20")
1 Minute Max Rep Push-press (75lbs/55lbs)
1 Minute Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 170130

4 Rounds For Time:
Air Bike 1000 Meters
Max Rep Body Weight Bench Press
(record number of bench press reps)

Sunday 170129

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Friday 170127

4 Rounds For Time:
50 Double-unders
25 Knees To Elbows
Overhead Walking Lunge (45lb bumper/25lb bumper), 50 Steps

Thursday 170126

Three Rounds For Time:
Air Bike 1,000 Meters
25 Sumo Dead-lift High Pulls (95/65)
25 Shoulders To Overhead (95/65)

Wednesday 170125

Complete as many rounds in 20 minutes of:
10 Pull-ups
15 Push-ups
20 Air Squats

Tuesday 170124

Three Rounds For Time:
25 Toes To Bar
50 Double Unders
15 Squat Cleans (135/85)

Monday 170123

50 rounds for time:
1 Handstand Pushup
2 Burpees
3 Med ball Squat Cleans (20/14)

Sunday 170122

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday 170121

'RJ'
5 Rounds For Time
Run 800 Meters
5 Rope Climbs (15ft)
50 Push-ups

Friday 170120

20 minute AMRAP
5 Back Squats (135/95)
10 Handstand Push-ups
15 Pull-ups

Thursday 170119

Back Off Day
20 minutes of Rowing or Air Bike. (your choice)
Go at a moderate pace. If you can have a conversation without gasping for breath, then you're doing it right.
Then,
3 Rounds (Not For Time)
25 Abmat Sit-ups
25 Back Extensions

Wednesday 170118

Strength:
Snatch Balance:
3 reps @ 50%, 60%, 70% *
2 x 3 reps @ 80%*
*Use the percentages of you Snatch 1RM
WOD:
3 Rounds For Time
15 Chest To Bar Pull-ups
12 Box Jumps (24/20)
9 Overhead Squats (135/95)

Tuesday 170117

For Time:
Run 200 Meters
15 Power Cleans (135/95)
15 Ring dips
Run 200 Meters
12 Power Cleans (155/105)
12 Ring Dips
Run 200 Meters
9 Power Cleans (185/115)
9 Ring Dips

Monday 170116

Strength:
Overhead Squat
5 reps @ 60%, 70%, 80%
2 reps @ 90%
Rest 2 minutes between sets
WOD:
21-15-9 rep rounds for time:
Hang Power Snatch (95/65)
Box Jumps (24/20)
Toes To Bar

Sunday 170115

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills

Saturday 170114

“Matt B”
5 Rounds For Time:
5 Burpees
10 Chest To Bar Pull-ups
20 Wall Balls (20/14)
30 Push Ups
400m Run

Friday 170113

For Time:
Row 1000 Meters
21 Dead-lifts (225/155)
7 Wall Climbs
Row 500 Meters
15 Dead-lifts
5 Wall Climbs
Row 250 Meters
9 Dead-lifts
3 Wall Climbs

Thursday 170112

Strength:
Shoulder Press
3-3-3-3-3-3-3
Increase weight on each set
Rest 2 minutes between sets
WOD:
'GI Jane'
For Time:
100 Burpee Pull-ups

Wednesday 170111

Three rounds for time of:
Row 50 calories
150 double unders
50 walking lunges

Tuesday 170110

Strength:
Back Squat
5 reps @ 60%, 70%, 80%
3 reps @ 90%
Rest 2 minutes between sets
WOD:
5 rounds for time of:
10 Toes-to-bars
15 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs

Monday 170109

Complete as many rounds as possible in 20 minutes of:
12 Kettlebell Swings (55/35)
8 Ring Dips
4 Squat Cleans (155/105)

Sunday 170108

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 170107

'Baz'
30 minute AMRAP
30 Double-unders
8 Squat Cleans (155/110)
11 Hand Release Push-ups

Friday 160106

Row 2000 Meters
Then,
8 minute AMRAP Ladder
3-6-9-12-15-18-21....
Russian Kettlebell Swing(55/35)
Burpees

Thursday 170105

Strength:
Front Squat
5 Reps @ 70%
5 Reps @ 80%
3 Reps @ 90%
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups

Wednesday 170104

3 Rounds For Time:
Air Bike 500 Meters
12 Box Jump Overs (24"/20")
9 Dead-lifts (255/185)
15 Ring Push-ups

Tuesday 170103

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
5 Rounds For Time
40 Double unders
9 Thrusters @ 50% of 1 RM
9 Chest To Bar Pull-ups

Monday 170102

'Cindy'
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Sunday 170101

DODGE BALL AT YOUTH FITNESS ZONE 2P TO ?