Saturday, April 30, 2016

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Goblet Squats
  • 10 KB Swings
  • 10 Inch Worms

WOD: Teams of 2

4 Rounds
800 Meter Run
50 Wall Ball Shots (20/14) 10 ft.
6 Alternating Rope Climbs
30 Alternating Box Jumps 20 inches
This workout begins with one team member completing an 800 meter run while the second team member completes 50 Wall Ball shots. When the 800 Run and Wall Ball Shots are completed, both athletes move on to the Rope Climb and Box Jump section. The climb and the Jumps must be done as a team and must be alternated between each member.

For example, Athlete 1 does a rope climb, athlete 2 does the 2nd rope climbs, etc…. same for the box jumps. The 2nd Round begins with the athlete who did round 1’s wall ball shots to run 800 meters while the other athlete does the 50 wall ball shots. Continue this pattern through rounds 3 and 4.

Friday, April 29, 2016

Warm Up: 400 m Run

then 2 rounds

  • 20 Walking Lunges
  • 10 Iron Cross
  • 10 AMSU
  • 10 HRPU

Strength/Skill: 

Every 3 min for 9 min – 10 Back Squats @ 70-75% of Mondays

Every 2 min for 6 min – 1 Jerk @ 70-75%

WOD: 

EMOM for 21 Minutes

Min 1 : 10/8 Calorie Row

Min 2: 7 Burpees

Min 3: 30 Double Unders

* Continue pattern for 21 minutes

 

Thursday, April 28, 2016

Warm Up: 250 m Row

then 2 rounds

  • 10 Inch Worm
  • 10 Ring Rows
  • 10 RDL + High Kick
  • 10 Pass Throughs

Strength/Skill:

Every 2 min for 10 min – 2 Pwr Snatches @ 70-75%

EMOM for 3 min – 2 Snatch Pulls @ 80-85%

WOD: As Many Reps as Possible in 15 Mins

5 Thrusters 95/65

7 Hang Power Cleans 95/65

9 T2B

Change of Schedule

Please note that the Beginner Barbell Class as well as Romwod have been cancelled for today, Wednesday the 27th.

Also, if you guys want to keep these classes and continue with them then everyone MUST signup for these classes through the Mind Body app. This will be effective starting next week.

Wednesday, April 27, 2016

Warm Up: 400 m Run

then 2 rounds

  • :30 Handstand Hold
  • 10 Walking Lunges
  • 10 HRPU
  • 10 OVH Squats

Strength/Skill:

Every 2 min for 10 min – 2 Pwr Jerks @ heavy weight

Every 2 min for 10 min – work up to a 2 rep Max Pause Front Squat

WOD: For time

21-15-9

Deadlift 205/135

Box Jumps 24/20

 

Tuesday, April 26, 2016

Warm Up: 250 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 KB Swings
  • 10 AMSU
  • 10 Iron Cross

Strength/Skill:

Every 2 min for 10 min – 2 Pwr Cleans @ 70-75%

EMOM for 3 min – 2 Clean Pulls @ 10% over last week

WOD: 

3 Rounds

Run 200 m

10 Pull Ups

REST 5:00

3 Rounds

Row 250 m

5 Pull Ups

 

Monday, April 25, 2016

Warm Up: 400 m Run

then 2 rounds

  • :30 Samson Stretch (each leg)
  • 10 Scorpions
  • 10 Banded Good Mornings
  • 10 Goblet Squats

Strength/Skill: 

Every 3 min for 15 min – work up to 10 rep Max Back Squat

5 min EMOM – 3 Push Press AHAP

WOD: 5 Rounds for Reps

:40 Kettle Bell Swings 45/35

:20 Rest

:40 AMSU

:20 Rest

:40 HSPU

:20 Rest

 

 

Saturday, April 23, 2016

Warm Up: 500 m Row

then 2 rounds

  • :30 Samson Stretch (each leg)
  • 10 Pass Throughs
  • 10 Inch Worms
  • 10 Scorpions

Strength/Skill: 

Warm up the movements for the WOD

WOD: Deck of Cards – Teams of 4

Hearts – Box Jumps 24/20

Diamonds – Toes to Bar

Spades – OVH Squats 75/55

Clubs – Burpees

Joker 1 – 800 m Farmer Carry 45/35 each hand

Joker 2 – 100 m Team Walking Lunges

* 800 m Total on the Farmer Carry/200 m per person

* 2 hands in the person in front of you for lunges. Work together as a team and communicate.

Friday, April 22, 2016

Warm Up: 500 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 KB Swings
  • 10 AMSU
  • 10 Iron Cross

Strength/Skill:

Every 3 min for 9 min – 10 Back Squats @ 70-75% of Mondays

Every 2 min for 6 min – 2 Jerks @ 65-70%

WOD: For time

Buy In: 100 Double Unders (200 Singles)

60 AMSU

50 Goblet Squats 45/35

40 HRPU

30 Hang Pwr Snatch 75/55

20 Front Rack Reverse Lunges 75/55

10 Ring Dips

Cash Out: 400 m Run

 

Thursday, April 21, 2016

Warm Up: 600 m Run

then 2 rounds

  • :30 Sec Samson Stretch (each leg)
  • 10 Scorpions
  • 10 Banded Good Mornings
  • 10 Goblet Squats

Strength/Skill: 

Every 2 min for 10 min – 3 Pwr Cleans @ 65-70%

EMOM 2 Clean Pulls @ 75-80%

WOD: 15 min AMRAP

20 Wall Balls 20/14

10 Deadlifts 185/115

5 Muscle Ups

* Mod for MUPs is 5 Pull Ups + 5 Ring Dips