WOD’s

  • 2/23/18

    18.1

    WORKOUT 18.1
    Complete as many rounds as possible in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks 14 / 12-cal. row

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell Women use 35-lb. dumbbell

    Scaled: (Ages 16-54)
    Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

    Masters 55+:
    Men use 35-lb. dumbbell Women use 20-lb. dumbbell

    Scaled Masters 55+:
    Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

  • 2/21/18

    With a partner

    • Row 100 Calories
    • 20 Burpees each
    • 20 Alternating V sits each
    • Row 80 Calories
    • 20 Burpees each
      20 Alternating V sits each
    • Row 60 calories
    • 20 Burpees each
      20 Alternating V sits each
    • Row 40 calories
    • 20 Burpees each
      20 Alternating V sits each
    • Row 20 Calories
    • 20 Burpees each
      20 Alternating V sits each

    You can do the burpees and alt v sits at the same time, but can not get back on the rower until both are done with the movements

  • 2/20/18

    Skill Set

    • 10 pull ups
    • 20 KBS 45/30
    • 30 m Handstand walk/5 wall walks

    Strength

    12 min to build to a heavy 2 rep Push Press

    WOD 5 RFT

    • 30 wall balls 20/14
    • 15 Box Jumps 30/24
    • 10 Push Press @ 75% of today’s 2 rep

     

  • 2/19/18

    5 min Warm Up AMRAP

    • 12 Slamballs
    • 12 Jumping Lunges
    • 20 DUs or 30 singles

    Strength

    12 min to establish a heavy 3 rep Deadlift

    EMOM 7 min (max wt 185/135 or 45% of PR)

    Each min perform 2 paced deadlifts  the bar will start on the ground and it will take you 10 seconds to pull the bar to your waist and then 10 seconds to return it to the floor.  You will perform 2 of these each minute.

    Tabata finisher 8 Rounds

    L Hangs or scale to H Holds

     

  • 2/16/18

    Skill Set

    • 20 KBS
    • 7 Muscle ups/ 12 pull ups
    • Burgener Warm Up

    Strength

    Build to a Heavy Power Snatch for a Double in 10 minutes

    WOD

    15.1   9 Min AMRAP

    • 15 T2B
    • 10 Deadlift 115/75
    • 5 Snatch 115/75

    then 1 minute break

    6 minutes to establish a 1 rep Clean and Jerk

     

     

     

  • 2/14/18

    1) 2 rounds

    • 15 med ball cleans
    • 10 ring dips
    • 40 Double unders

    2) 16 minutes to build to a heavy Cluster

    3) 21-15-9-6-3

    • Thrusters 115/75
    • burpees over the bar

     

  • 2/13/18

    1) Partner up and Row for max calories in 8 minutes

    2) 4 Rounds max effort

    • 1 min Row
    • 1 min Push up
    • 1 min Hollow Rock
    • 1 min SDLHP w/KB 70/55
    • 1 min wall walks
    • 1 min break

    3) Core Finisher 1 min each movement

    • Plank
    • Right side plank
    • plank
    • left side plank
    • plank

     

  • 2/12/18

    SKILL SET 2 Rounds 

    • 20 jumping squats (be explosive)
    • 15 KBS
    • 20 Abmat sit ups

    STRENGTH 15 minutes

    Build to a heavy 3 Rep Pausing Back Squat

    • *each rep should start with a 2 second decent followed by a 2 second pause at the bottom. Once at the top start the slow decent immediately.

    WOD

    7 min AMRAP

    • 10 Kettlebell step ups 45’s/30’s to 20 inch boxes
    • 10 V sits

    rest 3 min

    7 Min AMRAP

    • 8 single  R arm KB squats 45/30
    • 15 Double unders/30 singles
    • 8 single L arm KB squats
    • 15 DU’s/30 singles

     

  • 2/9/18

    1) 5 round Tabata

    • medball cleans
    • Double unders

    2) 8 minute deadlift warm up

    17.4   Singles

    Complete as many rounds and reps as possible in
    13 minutes of:
    55 deadlifts
    55 wall-ball shots

    55-calorie row
    55 handstand push-ups
    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

     

    Partner 17.4  (equal reps)

    Complete as many rounds and reps as possible in
    26 minutes of:
    110 deadlifts
    110 wall-ball shots

    110-calorie row
    110 handstand push-ups
    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

  • 2/8/18

    Mobility

    Open Gym

    Skill work

    PR a lift

    Make up a WOD

    Come in and work on anything you would like