Monday, May 1st, 2017

The warm up is so important!!

 

Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
5 Pause Back Squats @ 55%

5 Min EMOM
3 Behind the Neck Push Press @ 60%

 

B) WOD

8 RFT:

6 Alternating Front Rack Lunges 115/75
10 Push Ups
20 Abmat Situps

Saturday, April 29th, 2017

Warm Up

400m Run
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Pick Teams and Warm Up Movements

 

B) WOD

20 Min Amrap-Teams of 3

7 Kb Swings 45/35
7 Box Jumps 24/20
20m Shuttle Sprint
7 Burpees
20m Shuttle Sprint

Relay Style-1 team member does 1 full round then the next team member goes and so on….

Friday, April 28th, 2017

Our man LD never quits!

 

Warm Up

400m Run
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Rep Max Snatch Balance

8 Min EMOM

Odd Min: 7 Strict Pullups
Even Min: 5 Ring Dips

 

B) WOD

For Time:

21-18-15-12-9-6-3

Calorie Row
Strict Press (75/55)

 

 

Thursday, April 27th, 2017

Bri making sure she gets low enough, nice job.

 

Warm Up

500m Row
10 Good Mornings
:30 Samson

 

A) Strength/Skill

Every 2 Min for 10 Min
5 Pause Back Squats @ 85% of Monday

5 Min EMOM
1 Snatch Pull + 1 Pwr Snatch @ 70%

 

B) WOD

16 Min Amrap

7 Deadlift 185/125
15 Push-Ups
30 Double Unders

 

Wednesday, April 26th, 2017

LD is one strong man!

 

Warm Up

400m Run
10 Iron Cross
20 Pass Throughs

 

A) Strength/Skill

12 Min EMOM

Min 1: :40 Plank Hold
Min 2: 5 HSPU
Min 3: 10 Russian Twists

 

B) WOD

For Time:

100 Calorie Row
75 Wallballs 20/14
50 Hang Power Cleans 75/55
25 Power Snatches

Tuesday, April 25th, 2017

Elaine is a cardio machine!!

 

Warm Up

500m Row
10 Scorpions
15 Good Mornings

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Abv Knee Pwr Cleans + 2 Front Squats @70%

3 Min EMOM
3 Tempo Pulls @ 80%

 

B) WOD

For Time:

800m Run
9 C2B Pullups
600m Run
12 C2B Pullups
400m Run
15 C2B Pullups
200m Run
21 C2B Pullups

Monday, April 24th, 2017

Way to push John!!

 

Warm Up

400m Run
:30 Samson
20 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Back Squat

5 Min EMOM
5 Behind the Neck Push Press @ 60%

 

B) WOD

15 Min Amrap:

5 Squat Cleans 155/105
10 Burpees
15 T2B

Saturday, April 22nd, 2017

Don’t be scared!!!

 

Warm Up

500m Row
10 Good Mornings
:30 Samson
20 Pass Throughs

 

A) Strength/Skill

Warm Up Movements

 

B) WOD

In teams of 2

AMRAP 20 Minutes

20 KB Swings 45/35
20 Abmat Situps

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Friday, April 21st, 2017

He might be little, but he is strong!!!

 

Warm Up

400m Run
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 3 Rep Max Pwr Jerk

 

B) WOD

2 Rounds For Reps + Calories

2:00 Row Calories
Rest :30
2:00 Box Jumps 24/20
Rest :30
2:00 Power Snatch 75/55
Rest :30

Thursday, April 20th, 2017

Melissa always pushing hard!

 

Warm Up

500m Row
10 Good Mornings
:30 Samson

 

A) Strength/Skill

Every 2 Min for 10 Min
5 Back Squats @ 85% of Last Week’s 5 Rep Max

5 Min EMOM
5 Push Press @ 70%

 

B) WOD

3 Rounds
Run 200m
10 Pull-Ups

Rest 5:00

3 Rounds
Run 200m
10 Pull-Ups

6:00 min cap on each, scale to get a sprint stimulus.