Saturday, September 30, 2017
Friday, September 29, 2017
Saturday 170930
2 Person Teams
One person working at a time
25 minute AMRAP
5 Deadlifts (275/185 lbs)
10 Ring Dips
15 Box Jumps (24/20)
One person working at a time
25 minute AMRAP
5 Deadlifts (275/185 lbs)
10 Ring Dips
15 Box Jumps (24/20)
Thursday, September 28, 2017
Friday 170929
4 - 5 minute AMRAPs
Row 500 Meters
Then, max rounds and reps of
15 Kettlebell Swings (55/35)
15 Push-ups
Rest 3 minutes between AMRAPs
Row 500 Meters
Then, max rounds and reps of
15 Kettlebell Swings (55/35)
15 Push-ups
Rest 3 minutes between AMRAPs
Wednesday, September 27, 2017
Thursday 170928
Strength:
Back Squat
3 x 5 reps @85%
WOD:
For Time:
10-8-6-4-2
DB Thrusters (50 lbs DBs/35 lbs DBs)
1-2-3-4-5
Rope Climbs
Back Squat
3 x 5 reps @85%
WOD:
For Time:
10-8-6-4-2
DB Thrusters (50 lbs DBs/35 lbs DBs)
1-2-3-4-5
Rope Climbs
Tuesday, September 26, 2017
Wednesday 170927
4 Rounds For Time:
50 Double-unders
35 Knees To Elbows
20 Chin-ups
160 Ft Single Arm DB Overhead Walk* (70/50)
*switch arms at 80 feet
50 Double-unders
35 Knees To Elbows
20 Chin-ups
160 Ft Single Arm DB Overhead Walk* (70/50)
*switch arms at 80 feet
Monday, September 25, 2017
Tuesday 170926
Strength:
Push Jerk
7 x 2 reps
Increase loads on each set. Start at 75% of 1RM
WOD:
10 Minute AMRAP
3 Wall Walks
7 Box Jumps (30/24)
Push Jerk
7 x 2 reps
Increase loads on each set. Start at 75% of 1RM
WOD:
10 Minute AMRAP
3 Wall Walks
7 Box Jumps (30/24)
Sunday, September 24, 2017
Monday 170925
Strength:
Front Rack Barbell Lunge
3 x 6 reps each leg
3 Weighted Pull-ups between each set*
*Use a heavy DB held between the ankles
WOD:
2 Rounds For Time:
10 Thrusters (135/95)
20 Pull-ups
Run 400 Meters
Front Rack Barbell Lunge
3 x 6 reps each leg
3 Weighted Pull-ups between each set*
*Use a heavy DB held between the ankles
WOD:
2 Rounds For Time:
10 Thrusters (135/95)
20 Pull-ups
Run 400 Meters
Saturday, September 23, 2017
Friday, September 22, 2017
Saturday 170923
10 Rounds For Time:
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Thursday, September 21, 2017
Friday 170922
Strength:
Push Press
5-5-5-5-5
Increase weight on each set
WOD:
3 Rounds For Time:
3 Rope Climbs
20 Burpees
15 Sumo Dead-lift High Pulls (95/65)
Push Press
5-5-5-5-5
Increase weight on each set
WOD:
3 Rounds For Time:
3 Rope Climbs
20 Burpees
15 Sumo Dead-lift High Pulls (95/65)
Wednesday, September 20, 2017
Thursday 170921
Strength:
Back Squat
5 x 5 reps @ 75%
Front Squat
3 x 10 reps @ 65%
WOD:
3 Rounds For Time:
Run 200 Meters
30 Walking Lunges
20 Kness To Elbows
10 Burpee Pull-ups
Back Squat
5 x 5 reps @ 75%
Front Squat
3 x 10 reps @ 65%
WOD:
3 Rounds For Time:
Run 200 Meters
30 Walking Lunges
20 Kness To Elbows
10 Burpee Pull-ups
Tuesday, September 19, 2017
Wednesday 170920
3 x 200 Meter Runs.
The rest is the walk back to the starting line.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-ups
The rest is the walk back to the starting line.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-ups
Monday, September 18, 2017
Tuesday 170919
Strength:
Close Grip Bench Press
3 x 7 reps @ 75%
Immediately perform 11 Horizontal Supine Ring Pulls with feet on a box after each bench press set.
Rest 2 minutes between sets
WOD:
3 Rounds For Time:
Row, 50 Calories
100 Double-unders
Close Grip Bench Press
3 x 7 reps @ 75%
Immediately perform 11 Horizontal Supine Ring Pulls with feet on a box after each bench press set.
Rest 2 minutes between sets
WOD:
3 Rounds For Time:
Row, 50 Calories
100 Double-unders
Sunday, September 17, 2017
Monday 170918
Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
11 Minute AMRAP
7 Box Jumps (24/20)
4 Power Cleans (165/115)
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
11 Minute AMRAP
7 Box Jumps (24/20)
4 Power Cleans (165/115)
Saturday, September 16, 2017
Friday, September 15, 2017
Saturday 170916
In teams of three, complete the following for time:
1200 Meter Relay Shuttle Run
120 Double-unders
90 Alternating One Arm KB Cleans(70/55)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
90 Alternating One Arm KB Cleans(70/55)
120 Double-unders
1200 Meter Relay Shuttle Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.
1200 Meter Relay Shuttle Run
120 Double-unders
90 Alternating One Arm KB Cleans(70/55)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
90 Alternating One Arm KB Cleans(70/55)
120 Double-unders
1200 Meter Relay Shuttle Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.
Thursday, September 14, 2017
Friday 170915
Hotshots 19"
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters
Wednesday, September 13, 2017
Thursday 170914
WOD 1:
12 minute EMOM alternate each minute between:
15/12 Ring Push-ups (set rings 6" above floor)
Row, 15/12 Calories
WOD 2:
12 Minute EMOM alternate each minute between:
Row, 15/12 Calories
10/8 Strict Handstand Push-ups
12 minute EMOM alternate each minute between:
15/12 Ring Push-ups (set rings 6" above floor)
Row, 15/12 Calories
WOD 2:
12 Minute EMOM alternate each minute between:
Row, 15/12 Calories
10/8 Strict Handstand Push-ups
Tuesday, September 12, 2017
Monday, September 11, 2017
Tuesday 170912
Strength:
Dead-lift
5 reps @ 65%,70%,75%
3 reps @ 80%,85%
WOD:
For Time:
75 Double-unders
20 Horizontal Supine Ring Pulls (feet on box or bench)
40 Russian Kettlebell Swings (70/55)
20 Horizontal Supine Ring Pulls (feet on box)
75 Double-unders
Dead-lift
5 reps @ 65%,70%,75%
3 reps @ 80%,85%
WOD:
For Time:
75 Double-unders
20 Horizontal Supine Ring Pulls (feet on box or bench)
40 Russian Kettlebell Swings (70/55)
20 Horizontal Supine Ring Pulls (feet on box)
75 Double-unders
Sunday, September 10, 2017
Monday 170911
Strength:
10 minutes to establish a 1RM Hang Squat Clean
WOD:
9 Minute AMRAP:
7 Clusters (135/95)
7 Ring Muscle-ups
10 minutes to establish a 1RM Hang Squat Clean
WOD:
9 Minute AMRAP:
7 Clusters (135/95)
7 Ring Muscle-ups
Saturday, September 9, 2017
Friday, September 8, 2017
Saturday 170909
'Severin'
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K
If you have a 20lb vest, wear it.
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K
If you have a 20lb vest, wear it.
Thursday, September 7, 2017
Wednesday, September 6, 2017
Tuesday, September 5, 2017
Wednesday 170906
Strength:
Power Clean (touch and go)
5 reps @65% 70%, 75%, 80%, 85%
WOD:
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Power Clean (touch and go)
5 reps @65% 70%, 75%, 80%, 85%
WOD:
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Monday, September 4, 2017
Tuesday 170905
Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80%, 85%
WOD:
3 Rounds For Time:
40 Double-unders
15 Sumo Dead-lift High Pulls (95/65)
15 Ring Dips
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80%, 85%
WOD:
3 Rounds For Time:
40 Double-unders
15 Sumo Dead-lift High Pulls (95/65)
15 Ring Dips
Sunday, September 3, 2017
Saturday, September 2, 2017
Sunday 170903
The gym will be closed Monday for Labor Day. There will be a Monday WOD posted for you to do on your own.
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills
Friday, September 1, 2017
Saturday 170902
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65)
10 Box Jumps (24″/20″)
Run 200 Meters
10 Thrusters (95/65)
10 Box Jumps (24″/20″)
Run 200 Meters
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