Jan
22
to Jan 23

W.O.D

Tuesday 01-23-2018:

 

A.   Metcon:

For time:
50/30 Calorie Row
50 Overhead Squats (75/55 lbs)

When the running clock reaches 10:00…

Four rounds for time of:
60 Double Unders
12 Russian KB Swings 70/53

When the running clock reaches 20:00…

For time:
50 Box-Facing Burpee Box Jump-Overs (24″/20″)

30 minute total workout 

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Jan
21
to Jan 22

W.O.D

 

A.   Strength:

Every 2 minutes, for 10 minutes (5 sets):
Push Press
*Set 1 – 10 reps @ 55%
*Set 2 – 8 reps @ 65%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 rep @ 85%

B.   Metcon:

Complete as many reps as possible in 13 min
55 Wall Ball Shots (20/14lbs)
55 Alternating Dumbbell Snatches (50/35lb.)
55 Pull-Ups
55 Handstand Push-Ups

 

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Jan
19
12:30 AM00:30

W.O.D

 

A.    Strength:

Take 20 minutes to fined todays heavy 3 RM

Deadlift

B.    Metcon

“DT”

5 rounds for time;

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105

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Jan
16
10:00 AM10:00

W.O.D

A.    Movement Prep:

Double Unders

Push Ups

B.    Metcon:

10 Bench Press 185/115

30 Double Unders

9 Bench Press 185/115

30 Double Unders

8 Bench Press 185/115

30 Double Unders

7 Bench Press 185/115

30 Double Unders

6 Bench Press 185/115

30 Double Unders

5 Bench Press 185/115

30 Double Unders

4 Bench Press 185/115

30 Double Unders

3 Bench Press 185/115

30 Double Unders

2 Bench Press 185/115

30 Double Unders

1 Bench Press 185/115

30 Double Unders

18 Minute Cap

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Jan
15
12:30 AM00:30

W.O.D

A. Movement Prep:

DB Over Head Squat

Chest 2 Bar

B. Metcon:

For Time;

15 S.A OH Squat Right 50/35

20 C2B

15 S.A OH Squat Left 50/35

20 C2B

15 S.A OH Squat Right 50/35

20 C2B

15 S.A OH Squat Left 50/35

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Jan
12
12:00 AM00:00

W.O.D

A.    Strength:

Take 20 Minutes to complete 3 sets of 10

Back Squat 225/135

B.    Metcon

Two sets for max reps, each against a 4-minute running clock, of;

500m Row

15 Thrusters 95/65

Max Reps of Burpees

Rest 4-minutes between sets. (Next group of 5 Starts) 10 people max split metcon and strength into two groups if needed.

 

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Jan
11
12:00 AM00:00

W.O.D

A.    Strength:

Take 20 Minutes to complete 3 sets of 10

Back Squat 225/135

B.    Metcon

Two sets for max reps, each against a 4-minute running clock, of;

500m Row

15 Thrusters 95/65

Max Reps of Burpees

Rest 4-minutes between sets. (Next group of 5 Starts) 10 people max split metcon and strength into two groups if needed.

 

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Jan
10
12:00 AM00:00

W.O.D

A.    Strength

Take 22 Minutes to fined todays heavy 3RM;

Deadlift

B.    Metcon

:30 seconds On 1:00min off (4 sets), of;

Deadlift @ 225/185 (This is supposed to help us practice cycling weight choose a weight you can move at least 10 times every 30 seconds.)

When the clock hits 6:00-minutes

:30sec On 1:00min Off (4sets), of;

Box Jumps 24”/20” (Scale with plate jumps)

C.     Mobility

Coaches Choice 

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Jan
9
6:00 PM18:00

W.O.D

A.    Strength:

Take 20-minutes to complete 5 sets of 6-8reps, of;

 Bench Press 185/115 (Floor Press with DB also an option)

B.    Metcon:

18min AMRAP,

20 Alternating Lunges 25/10lb plate

20 Hand Release Push-Ups

20 sit ups 25/10lb plate 

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Jan
8
6:00 AM06:00

WOD 1.8.18

A.    Accessory Work:

Every 2 Minutes, for 18 minutes (3 sets of each)

Station 1 – Single Arm DB/KB High Pull x 8-10 reps each.

Station 2 – Strict Pull-Ups x5-8 reps (Weighted If Possible)

Station 3 – Bumper Plate Farmers Carry x3 (Down & Back =1) 45/25

B.    Metcon:

3 rounds For Time

100 Double-Unders/200 Singles/200 low plate jumps (Up-1 Down-2)

30 Alternating DB Snatch 50/35

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Jan
5
12:00 AM00:00

WOD 1.5.18

Friday 01-05- 2018
A. Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24″/20″)
15 Thrusters (95/65 lbs)
20 Toes to Bar
B. While one partner works through the round, the other must hold 45/25ib plate fully
extended overhead. If plates are dropped from overhead, both partners must perform 3
burpees before resuming the remainder of their round. If you don’t have a partner, rest
with plate extended overhead for as long as it took you to complete the round –
performing 3 burpees every time you drop the plate.

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Jan
4
12:00 AM00:00

WOD 1.4.18

Thursday 01-04- 2018
A. Four sets of:
Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps
Single Kettlebell High pull x 5-8
B. For time:

40 Wall Ball Shots 20/14
20 Kettlebell Swings
30 Wall Ball Shots
15 Kettlebell Swings
20 Wall Ball Shots
10 Kettlebell Swings
10 Wall Ball Shots
5 Kettlebell Swings

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Jan
3
12:00 AM00:00

WOD 1.3.18

Wednesday 01-03-2018

A.      Shoulder Mobility

B.      For Time

400m Run/Row

15 Power Clean 135/95 (optional 185/115 if your feeling froggy )

30 Push Ups

400m Run/Row

10 Power Clean

20 Push-Ups

400m Run/Row 

5 Power Clean

10 Push-ups 

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Jan
2
12:00 AM00:00

WOD 1.2.18

Tuesday 01-02-2018:

A.  Four sets of:
Seated Z Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

B. For Max Reps/Calories:

3 Minutes of Row (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Ups 35/20
1 Minute of Rest
3 Minutes of Dumbbell Thrusters 35/20

Rest 2 min repeat

 

 

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Jan
1
12:00 AM00:00

Happy New Year WOD

Monday, 01-01-2018: Happy New Year!!

Fitness

A.     4 rounds not for time Warm up/Gymnastic skill warm up

10 incline Ring-Rows

8 Hollow body v-ups

6 10 second hold supermans

5 strict ringdips 3-2-1 

B.      Five rounds for time

10 Chest-to-bar Pull-Ups

20 Kettlebell Swings (54/35)

30 Anchored Sit-ups

40 Double-Unders

 

 

 

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