Blog

September 20, 2018

8/21/2018

W.U. 5 Min individual Group W.U Track and Ladder W.O.D W/Partner Complete 1 Mile Med Ball Run (1 person carry 20/14 med ball) after the Mile together complete the following in any order with both people working at same time 150 x Walking Lunges 150 x Russian KB swings 53/35 or less 150 x Calories on the Assault Bike 150 x 2 Count Mountain Climbers 150 x DL/HP 53/35 or less
September 19, 2018

9/20/2018

W.U. 5 Min individual Group W.U.  Shoulder warmup progression Strength:  Push Press Build to a 2 RM Push press W.O.D 15 Min AMRAP of 15 x Box Jumps 24 12 x Pushups 9 x  Push Press 135/95 L2: Box to 20 inches Hand Release Pushups Push Press 95/65 L3: Box to Step Up’s Hand Release pushups Push Press 65/45
September 18, 2018

9/19/2018

W.U. 5 Min Individual Group W.U.  8 Mins 4 Min Tabata: Hollow 4 Min Tabata: Arch Skill: Muscle Up Progression If you can do Bar MU’s work the Kip on Rings If you are struggling with Bar MU’s (Chicken Wing) use a band with enough tension to get on top utilizing both arms If you can’t do Pullups or Chest to bar pullups work on Hollow Ring Row to Push W.O.D 20 Min AMRAP of 2 x Ring Muscle ups 4 x HSPU 10 x ALT leg Pistols L2: 3 x Bar Muscle Ups 6 x HSPU w/1 or 2 abmats 12 x ALT Leg Pistols w/Ball for depth L3: 4 x Pullups/4 x Ring or Bench Dips 6 x Floor/Box HSPU 12 x ALT Leg Pistols w/Band and Ball off rack
September 17, 2018

9/18/2018

W.U. 5 Min individual Group W.U. Prep for Strength (shoulders/Squat) Strength:  Power Snatch + OH Squat Build to a heavy single W.O.D for time complete (15 min Cap) 50-40-30-20-10 DB Alt Power Snatches 50/35 25-20-15-10-5 Burpees Scale DB weight 35/20 or lower as needed
September 16, 2018

9/17/2018

W.U. 5 Min Individual Group W.U.: Prep back/hams for movements Strength:  Deadlift 5 RM Deadlift (Touch n Go) W.O.D Each segment for time 10 Min Clock, AFAP complete 30 x Cals Ab 10 x 100# Stones for men/100#stone for women 20 x Cals Ab 6 x 150# Stones for men/150# Stones for Women 10 x Cals Ab 4 x 200# Stones for men/185# DL for women L2: DL 155/105 x 15 reps DL 205/135 x 12 reps DL 275/155 x 9 reps L3: DL 115/75 x 21 reps DL 135/95 x 15 reps DL 155/105 x 9 reps REST 3 Mins 5 Min Clock, AFAP complete 25 x TTB 25 x Pullups 75 x DU’s L2: 25 x Hanging Knee Raises 25 x Assisted pullups 50 x DU’s L3: 50 x Situps 25 x Ring Rows 150 x Singles ***you can switch levels in each part
September 13, 2018

9/14/2018

W.U. 5 Mins Individual Group W.U.  Stretch, WOD Explanation and Setup W.O.D W/Partner Complete 100 Cals on AB or 200 Cals on Rower (Switch as often as you want) 250 x Walking Lunges (125 steps per person) 44/35, 1 person lunging with weight 200 x Box Jumps 24/20 (alt as necessary) 150x Abmat situps (Together) 100 x Wall Ball 20/14/10 (split 1/2) 50 x Hand Release Pushups (split 1/2)
September 12, 2018

9/13/2018

W.U. 5 Min Individual Group W.U. Prep for Cleans Skill:  10 Min Clock Work through 5 sets of Cleans 3 reps per 2 min period W.O.D 22 Min Clock W/Partner Max Effort WORK 2 x Rounds of 10 Mins Clock for work/ 2 Mins Rest 2 Mins:  Max Effort Cleans 155/110 2 Mins:  Max Effort Calories on Rower (1 rower per) 2 Mins:  Max Effort Stones over shoulder 150/100 2 Mins:  Max Effort  Burpees 2 Mins:  Max Effort DB Snatches 50/35 All work is done you go, I go (meaning 1 person works at a time) L2: Cleans: 135/95 Cals N/A Stones: 100/50 Burpees N/A Snatches: 35/20 L3: Cleans 95/65 Cals N/A Stones = KB DL 70’s/53’s Burpees N/A Snatches: 20/15/10/5