5/1/18

5/1/18

WARM UP 20 KBS 45/30 10 HSPU 20 KB Sumo Deadlift High Pulls 40 Abmat Sit Ups WOD For time 10 rounds: 100 meter sprint, 10 pull-ups, 100 meter sprint, 10 burpees, 30 second rest.  after each round

4/30/18

4/30/18

WARM UP 5 minutes of Cindy 5 Pull ups 10 Push ups 15 air squats STRENGTH 8-8-8-8-8 Back Squats build each set WOD 3 Rounds 75 Double Unders/175 Single Unders 20 pistols 20 T2B/30 Knee Ups FINISHER As time allow for  pick one run 1 mile row 1600m Ride 80 Calories

4/27/18

4/27/18

Warm up 20 Banded good morning 20 KB sumo deadlift high pulls Burgener Warm Up Strength 8 min Deadlift warm up 5-5-5-5-5 8 min Hang Clean warm up 5-5-5-5-5 WOD 20 Deadlifts @135/85 15 Hang cleans 135/85 Run (left out the door to Walnut go left to water st turn left to Harrison back to […]

4/25/18

4/25/18

Warm Up Tabata 5 Rounds (alt movements) KBS 35/25 Box Jump 20/16 Strength 25 minutes Strict Press 5-5-5-5 Push Press 3-3-3-3 Push Jerk 1-1-1-1 *your goal is to add weight each set Finish  (pick one) Pace run (run one direction for 5 minutes and then turn around and make it back within 5 minutes) Row […]

4/24/18

4/24/18

SKILL SET 10 sots Press w/PVC 3 wall walks  20 Pistols 20 wall balls Strength 12 minutes OHS 5-5-3-3-1-1-1 Build to at least 95% WOD  4 Rounds 12 Deficit HSPU (45’s) 50 Double unders 10 Front Squats 95/65 (adding 20 pounds each round) 20 v sits  

4/23/18

4/23/18

TEST DAY Use this day to give max effort on the following movements.  We will retest this in a few months to see where you have improved.  It is important to keep record of these times and weights.  There is no specific order for these to be completed   6 min to find a max […]

4/20/18

4/20/18

Skill Set 20 Banded Good Mornings 15 Dumb bell Presses 30 medball situps WOD 1  7 min AMRAP 20 slam balls 20/15 5 HSPU Strength 15 minutes to build to a Heavy 3 Rep Deadlift flowing Rep scheme 10-8-6-4-3-3-3 WOD 2 7 Min AMRAP 6 DL @ 135/85 3 G2OH 135/85 3 Min Plank Finisher

4/18/18

4/18/18

SKILL SET 20 medball cleans Burgener Warm Up STRENGTH 12 minutes to build to a heavy Hang Squat Clean WOD-  21 Min EMOM (alternating movements) Min 1- Calorie Row 12 cal/10 cal Min 2- 1 Hang Clean, 1 Squat Clean, 2 Front Squats @ 80% of today’s weight Min 3- 8 T2B/ (16 vsits, scaled) […]

Happy 34th Ciji and 40th Nick

Happy 34th Ciji and 40th Nick

Warm Up Row 10 minutes with a partner Row 1 minute max effort intervals and switch WOD-CHIPPER 40 Box Jump Overs 24/20 40 Double unders 40 Strict Pull Ups 40 Double unders 40 Abmat Sit ups 40 Double unders 40 KBS 55/35 40 Double unders 40 Ring Dips 40 Double unders 40 KB Sumo DL […]

4/16/18

4/16/18

Warm up 5 Round Tabata Wallballs Slamballs Strength 15 minutes to build to a heavy Thruster (from the rack) WOD: 21-18-15-18-21 Dumbbell or KB Thrusters 50/35 Burpees    

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