Strength:
Power Clean
5 x 5 reps @ 65%
WOD:
Complete as many rounds as possible in 15 minutes of:
30 Goblet Squats (55/35)
20 Handstand Push-ups
10 Deadlifts (225/155)
Monday, July 31, 2017
Sunday, July 30, 2017
Monday 170731
Strength:
Back Squat
3 x 5 reps @ 85%
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups
Back Squat
3 x 5 reps @ 85%
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups
Saturday, July 29, 2017
Friday, July 28, 2017
Saturday 170729
Three Rounds For Time:
Run 400 Meters
30 Box Jumps (24")
15 Snatches (men 95/women 65)
10 Chest To Bar Pull-ups
Run 400 Meters
30 Box Jumps (24")
15 Snatches (men 95/women 65)
10 Chest To Bar Pull-ups
Thursday, July 27, 2017
Friday 170728
Four Rounds of:
2 minute Row for max distance in meters
2 minute handstand hold*
Rest 2 minutes
*There is a 5 Thruster (men 95lbs/women 65lbs) penalty each time you come out of the handstand during the 2 minute period.
2 minute Row for max distance in meters
2 minute handstand hold*
Rest 2 minutes
*There is a 5 Thruster (men 95lbs/women 65lbs) penalty each time you come out of the handstand during the 2 minute period.
Wednesday, July 26, 2017
Tuesday, July 25, 2017
Wednesday 170726
For Time:
10 Clean & Jerk
10 Lateral Jump Burpees
10 Thrusters
10 Toes To Bar
30 Double-unders
10 Toes To Bar
10 Thrusters
10 Lateral Jump Burpees
10 Clean & Jerk
Men use a 135lb Barbell, women use an 85 lb barbell
10 Clean & Jerk
10 Lateral Jump Burpees
10 Thrusters
10 Toes To Bar
30 Double-unders
10 Toes To Bar
10 Thrusters
10 Lateral Jump Burpees
10 Clean & Jerk
Men use a 135lb Barbell, women use an 85 lb barbell
Monday, July 24, 2017
Tuesday 170725
Four Rounds:
5 Front Squat For Loads
10 Lowers from an inverted hang on the rings, slowly, with straight body and arms
5 Front Squat For Loads
10 Lowers from an inverted hang on the rings, slowly, with straight body and arms
Sunday, July 23, 2017
Saturday, July 22, 2017
Friday, July 21, 2017
Saturday 170722
'Dallas 5'
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24"/20")
Then, 5 minutes of:
Turkish Get-ups (40lb DB/25lb)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24"/20")
Then, 5 minutes of:
Turkish Get-ups (40lb DB/25lb)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Thursday, July 20, 2017
Friday 170721
Strength:
Back Squat
5 x 5 reps @75%
WOD:
15-12-9-6-3 rep rounds for time:
Overhead Squats (115/75)
Toes To Bar
Back Squat
5 x 5 reps @75%
WOD:
15-12-9-6-3 rep rounds for time:
Overhead Squats (115/75)
Toes To Bar
Wednesday, July 19, 2017
Thursday 170720
'Ryan'
5 Rounds For Time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump 12 inches above max standing reach
5 Rounds For Time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump 12 inches above max standing reach
Tuesday, July 18, 2017
Wednesday 170719
'Jordan'
For Time:
100 Kettlebell Swings (55/35)
100 Sit-ups
100 Air Squats
100 Push-ups
Complete all 100 reps of each exercise before moving on to the next
For Time:
100 Kettlebell Swings (55/35)
100 Sit-ups
100 Air Squats
100 Push-ups
Complete all 100 reps of each exercise before moving on to the next
Monday, July 17, 2017
Tuesday 170718
Strength:
Shoulder Press
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
400m Run
20 Power Snatches (75/55)
15 Pull Ups
Shoulder Press
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
400m Run
20 Power Snatches (75/55)
15 Pull Ups
Sunday, July 16, 2017
Monday 170717
Strength:
Power Clean
3 x 5 reps @ 85%
WOD:
3 rounds for time of:
10 DB Hang Squat Cleans (50/35), masters 50yrs+(35/20)
20 Push-ups
30 Walking Lunges
60 Double-unders
Power Clean
3 x 5 reps @ 85%
WOD:
3 rounds for time of:
10 DB Hang Squat Cleans (50/35), masters 50yrs+(35/20)
20 Push-ups
30 Walking Lunges
60 Double-unders
Saturday, July 15, 2017
Friday, July 14, 2017
Thursday, July 13, 2017
Friday 170714
Friday:
Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
Tabata Mash-up” 8 rounds (24 intervals) of the following:
20 Seconds Max Calorie Bike, 10 seconds rest
20 Seconds Max Box Jumps (24/20), 10 seconds rest
20 Seconds Max Alternating Hand DB Snatch (50/35) Masters 50+ (35/20), 10 seconds rest
Score for this mash-up is total reps.
Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
Tabata Mash-up” 8 rounds (24 intervals) of the following:
20 Seconds Max Calorie Bike, 10 seconds rest
20 Seconds Max Box Jumps (24/20), 10 seconds rest
20 Seconds Max Alternating Hand DB Snatch (50/35) Masters 50+ (35/20), 10 seconds rest
Score for this mash-up is total reps.
Wednesday, July 12, 2017
Thursday 170713
WOD 1:
Row 1,000 Meters (easy pace)
Rest 3 minutes
6 x 100 Meter Row Sprints
Rest 1:20 between sets
WOD2:
8 Round (32 interval) Tabata Circuit
Tabata Plank
Tabata Side Plank
Tabata Hollow Rock
Tabata Side Plank
Row 1,000 Meters (easy pace)
Rest 3 minutes
6 x 100 Meter Row Sprints
Rest 1:20 between sets
WOD2:
8 Round (32 interval) Tabata Circuit
Tabata Plank
Tabata Side Plank
Tabata Hollow Rock
Tabata Side Plank
Tuesday, July 11, 2017
Wednesday 170712
For Time:
5 Rope Climbs
10 Squat Cleans (135/95)
4 Rope Climbs
10 Squat Cleans
3 Rope Climbs
10 Squat Cleans
2 Rope Climbs
10 Squat Cleans
5 Rope Climbs
10 Squat Cleans (135/95)
4 Rope Climbs
10 Squat Cleans
3 Rope Climbs
10 Squat Cleans
2 Rope Climbs
10 Squat Cleans
Monday, July 10, 2017
Tuesday 170711
Strength:
15 minutes to establish a 1 RM Shoulder Press
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
15 Toes To Bar
45 Double-unders
15 minutes to establish a 1 RM Shoulder Press
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
15 Toes To Bar
45 Double-unders
Sunday, July 9, 2017
Monday 170710
Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
DB Front Rack Walking Lunges, 12 steps (50/35), masters 50+(35/20)
6 Bar Muscle-ups
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
DB Front Rack Walking Lunges, 12 steps (50/35), masters 50+(35/20)
6 Bar Muscle-ups
Saturday, July 8, 2017
Friday, July 7, 2017
Thursday, July 6, 2017
Friday 170707
WOD:
20 Minute AMRAP
12 Box Jump Overs (24"/20")
10 Alternating Pistols
8 Deadlifts (225/155)
Strength:
Close Grip Bench Press
5 reps @ 65%, 70%
Max reps @ 75%
20 Minute AMRAP
12 Box Jump Overs (24"/20")
10 Alternating Pistols
8 Deadlifts (225/155)
Strength:
Close Grip Bench Press
5 reps @ 65%, 70%
Max reps @ 75%
Wednesday, July 5, 2017
Tuesday, July 4, 2017
Wednesday 170705
No 6a class today.
For Time:
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap
For Time:
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap
Monday, July 3, 2017
Tuesday 170704
Happy 4th of July!
WOD time will be at 9a.
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.
WOD time will be at 9a.
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.
Sunday, July 2, 2017
Monday 100703
Strength:
PowerClean
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
Front Squat
3 x 5 reps @ 85%
WOD:
6 rounds, 45 seconds work/15 seconds rest
Front Plank
Dead Bug
PowerClean
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
Front Squat
3 x 5 reps @ 85%
WOD:
6 rounds, 45 seconds work/15 seconds rest
Front Plank
Dead Bug
Saturday, July 1, 2017
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