Thursday 02.15.18

Warm Up
AMRAP 8:00
10 Wall Balls
10 KB Swings
10 Box Jumps

Strength
Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime
Beat your time from last week!

MetCon
8 Rounds
30 Double Unders
3 Power Snatch

E: 30 SU; 65/45#
F: 40 SU; 96/55#
P: 60 SU or DU; 135/85#
C: 165/110#

After Party:
Core: 50 med ball sit ups
CE: 3 Rounds = Run 800m, Row 800/700m, Rest 3:00

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Wednesday 02.14.18

Warm Up
2 Rounds
25 PVC Good Mornings
50 Lateral Stick Jumps
2:00 ankle mobility

Gymnastics:
Pistols – work on skill (see video)
then
EMOM 10:00
Pick and # of pistols. Keep the sets small, clean and repeatable

Video on Pistols & available scaled versions

MetCon
Four 6:00 Rounds
40 Wallballs
20 HSPU
Max Calories on Rower in remaining time
No Rest

E: 30 reps @ 14/10#; 12 seated DB press
F: 30 reps @ 16/12#; 12 w 2 ab mat or box hspu
P: 40@16/12# or 30@20/14#; 12 reps at Rx or 15 with 1 ab mat
C: 20/14#

After Party:
Core: 40 landmines
CE: 3 Sets of Max Rep Unbroken Thrusters 95/65lbs, Rest 3:00

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Tuesday 02.13.18

Warm Up
Row 400/300m
3 rounds:
10 Kips
10 Ring Rows
10 OHS w/empty BB

MetCon
14.2
From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Rx’d = 96/65#; c2b
Scaled = 65/45#; jumping c2b

Strength
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight. Warm up sets 8 reps @50% of working weight – Slow controlled pause squats 6 reps @75% – Focus on speed Working Set Max effort reps at chosen weight.

After Party:
Core: coach’s choice tabata
CE: Row 50/40 Calories x 6; Rest :60

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Monday 02.12.18

Warm Up
15-12-9
Bar Facing Burpees
Light Deadlifts

MetCon 1
AMRAP 12 Minutes
30 Air Squats
10 Power Cleans
5 Bar Muscle Ups

E: 85/55#; 5 jumping c2b pull ups
F: 105/65#; 5 c2b pull ups (assisted)
P: 135/95#; banded
C: 155/105#

MetCon 2
Every 2:00 for 20 Minutes
10 Double DB Snatch 50/35s
10 Burpees to a 6″ Target

E: 20/10#; reps 10/6
F: 30/15#; reps 10/8
P: 40/25#
C: 50/35#

After Party:
Core: stretch & mobility
CE: Bike 500m x 8, Rest :60

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Sunday 02.11.18

Open Gym 10:00am – 12:00pm

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Saturday 02.10.18

9:15am Team WOD
2 person teams; split load as needed
50 Thrusters (95#/65#; 75/55#; 65/45#)
5k Row, any way with partner walking around rower hugging plate (45/25)
50 Burpees

10:00am Hero & Cardio WOD
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

“Riley”
1.5 mile run, 150 burpees, 1.5 mile run

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Friday 02.09.18

Warm Up
30 Band Pull Aparts
then
30 Jump Squats
30 Calorie on Rower

Strength
Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight. Warm up sets 8 reps @50% of working weight – Slow controlled pause squats 6 reps @75% – Focus on speed Working Set Max effort reps at chosen weight.

MetCon
AMRAP 20 Minutes
3 rounds of (10 push ups + 15 air squats)
3 Squat Cleans 155/105lbs

E: 75/45#
F: 95/65#
P: 135/95# and stay
C: start at 155/105#, add 10/5# each round

After Party:
Core: 3 x 15 plate v-ups
CE: Row 2k x 4, Rest :90

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Thursday 02.08.18

Warm Up
2:00 of couch stretch each side
then
15-12-9
Burpees
KB Swings

Strength
Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime
Beat your time from last week!

MetCon
For Time
25 wall balls, 20 pull ups
20 wall balls, 15 pull ups
15 wall balls, 10 pull ups
10 wall balls, 5 pull ups

E: 14/10#; jumping pull ups
F: 16/12#; thicker band
P: 20/14#; thinnest bands
C: 30/20#

After Party:
Core: 3 x 15 DB side bends per side
CE: EMOM for 21 Minutes: 12/8 Calorie Bike, 12/10 Calorie Row, 12 Lateral Burpees over bar. Rotate through movement OTM.

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Wednesday 02.07.18

Warm Up
EMOM 8:00
3 power snatch
5 OHS
*Both in the same minute*

Strength
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (any style)
Round 1 75%
Round 2 80%
Round 3 85%

MetCon
Five 5:00 Rounds
15 Sumo DLHP
15 Thrusters
Max Reps Muscle Ups (Ring)
No Rest

E: 55/35#; 1 rep = 2 ring row + 2 jumping ring dip
F: 65/45# w bands – 2 pull ups + 2 ring dips = 1 rep
P: 75/55#; 2 pull ups + 2 ring dips = 1 rep
C: 95/65#; bar
C+: 95/65#

After Party:
Core: 3 x 10 good mornings
CE: AMRAP 15 Minutes = row 20/14 Calories, 5 Strict HSPU; Rest :30

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Tuesday 02.06.18

Warm Up
3:00 Banded Glute activation
-then-
2 Rounds
15 KB Swings
15 Box Jumps

Strength:
10min EMOM:
2 C+J. Working up to 80-90%

MetCon
15.1 and 15.1a

Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled:
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Then

Workout 15.1a
1-rep-max clean and jerk (any style) 6-minute time cap

After Party:
Core: 3 x 10 barbell roll outs
CE: For Time: Complete 66 Ring Dips: Sets of 5 to 20 Reps, Sets of 4 to 36 Reps, Sets of 3 to 51 Reps, Sets of 2 to 61 Reps, Singles to 66 Reps

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