WOD
5 ROUNDS
REST 2 MINUTES BETWEEN EACH ROUND.
IF YOU HAVE A VEST, USE IT.
200 METER RUN
20 WALL BALLS (SCALE UP)
10 BURPEE BOX JUMPS
WOD
8 ROUNDS
2 MINUTES WORK / 2 MINUTES REST
7 BOX JUMP OVERS
HANDSTAND WALK / CARTWHEEL / BEAR CRAWL (1 RIG LENGTH)
5 SQUAT SNATCHES (135,95)
Waterfall Style - Up to 5 per team
(30,25) Calories on the ski erg
12 Toes to bar
10 Deadlifts (225,155)
30 Dubs
15 Wall Balls
7 Rounds :)
Read MoreStrength
2 Rep Max Thruster
*Cannot start higher than (135,95)
**No more than 10 pound increments
Wod
21-15-9
Med Ball Cleans
Assault Bike Calories
Read More9 AM Workout!
Read MoreCHIPPER
100 Wallballs
80 Kettlebell Swings (53,35)
60 Box Jumps
40 Pistols
20 C2B
With remaining class time, MOBILITY!
Read MoreTHURSDAY 8.30.18
SKILL
Handstand Walk/HSPU Progressions
WOD
5 Rounds
1 Minute Per Station
Max Cals Assault Bike
Max HSPU
Max Cals Skierg
Max T2B
Rest 1 Minute Between Rounds
Read MoreSTRENGTH
Snatch Balance/Drop Snatch
3-3-2-2-1-1-1-1
WOD
3 Rounds
10 Power Snatch (135,95)
50 Double Unders
10 Over Head Squats (same bar)
50 Double Unders
Read MoreSkill
Muscle Up Progression
WOD
30 Minute AMRAP
400 Meter Run
5 Ring Muscle Ups
10 Dumbell Hang Power Clean (50,35)
15 Ab Mat Sit-Ups
Read MoreSTRENGTH
6/3 Front Squats
60%, 65%, 70%, 75%, 80%, 85%
WOD
30 Thrusters (95,65)
30 Bar Facing Burpees
20 Thrusters
20 Bar Facing Burpees
10 Thrusters
10 Bar Facing Burpees
(15 Minute Time Cap)
Read MoreAMAZING WORK THIS WEEK
ONE MORE AND WE ARE DONE!!!
(I know it has been a rough week! Take this workout with the mentality of being able to enjoy that weekend with all the goodies because you have worked your ass off this whole week and ended on a good note!)
STRENGTH
EVERY 2 MIN, FOR 10 MIN
Snatch Grip BTN Push Press + 2 OHS
WOD
100 Pull Ups
75 OHS (95/65)
50 Burpee Box Overs
YOU GUYS ARE KILLING IT! YOUR ALREADY PAST HUMP DAY!!!!!!!
DURABILITY
5X5
DB Curl to OH Shoulder Press (1 DB in each hand) (Keep midline straight, no rocking)
*directly after each set Sprint from Light Pole to O'Reilly's sign, and walk back into gym
WOD
14 Min AMRAP
100 DUBS (150 Singles)
6 Hang Power Cleans (155/105)
2 S2O (Same Barbell)
Station 1
10 min time cap
21-15-9
GHD Sit ups / DB Snatches (70/50)
1 min transition
Station 2
10 min time cap
21-15-9
SKI Erg Cals / Toes to Bar
1 min transition
Station 3
10 min time cap
21-15-9
Row Cals / Burpees
**score is total time added together
Read MoreStrength
Every 2 min for 8 Rounds
2 Deadlifts @60% 1RM
WOD: 18.4
FOR TIME WITH A 9 MINUTE TIME CAP
21 DEADLIFTS (225,115)
21 HANDSTAND PUSH UPS
15 DEADLIFTS
15 HANDSTAND PUSH UPS
9 DEADLIFTS
9 HANDSTAND PUSH UPS
21 DEADLIFTS (315, 205)
50 FT HANDSTAND WALK
15 DEADLIFTS
50 FT HANDSTAND WALK
9 DEADLIFTS
50 FT HANDSTAND WALK
FIRE STARTER
STRENGTH
15 MIN TO EST 10 REP MAX FRONT SQUAT
WOD
FOR TIME
60 SQUAT CLEANS (135/95)
*EVERY 3 MIN STARTING AT 0:00 DO 10/7 CALS ASSAULT BIKE
**ONCE THE CLEANS ARE DONE THE WOD IS COMPLETE
***21 MIN TIME CAP
FINALLY FRIDAY!!!
10 DOUBLE KB OVERHEAD CARRYS (1=DOWN AND BACK LENGTH OF RIG)
100 DOUBLE UNDERS
10 BAR MUSCLES UPS
100 DOUBLE UNDERS
10 RING MUSCLE UPS
100 DOUBLE UNDERS
10 DOUBLE KB OVERHEAD CARRYS
Read MoreTOTES THIGH THURSDAY!
STRENGTH
BACKSQUAT
10-9-8-7-6-5-4-3-2-1 (INCREASING WEIGHT)
WOD
TABATA STYLE :60 WORK :30 TRANSITION
3 ROUNDS
HS WALKS—->HS HOLDS ON WALL—-> WALL WALKS
AB MAT SIT UPS
PLATE SQUATS (45, 25)
Read MoreWATERFALL WEDNESDAY!!!
WOD
5 ROUNDS WATERFALL STYLE
25 CAL ROW
20 CAL SKI ERG
15 CAL BIKE
3 LEGLESS ROPECLIMBS
*DONT GO UNTIL THE PERSON IN FRONT OF YOU HAS COMPLETED THEIR REPS
(TRY TO GET INTO TEAMS OF 4 IF POSSIBLE)
Read MoreEFFICIENCY TUESDAY!!!
WOD #1
IN A 5 MIN WINDOW...
MAX EFFORT WALLBALLS (100, 75, 50)
REST 3 MIN
IN A 3 MIN WINDOW...
MAX EFFORT WALLBALLS (50, 40, 30)
REST 2 MIN
IN 1 MIN...
MAX EFFORT WALLBALLS (25, 15, 10)
REST 5 MIN
WOD #2
10 MIN EMOM
10 BURPEES
TODAY IS TO WORK ON BEING SUPER EFFICIENT (MODIFY REPS AS NEEDED TO MAKE SURE WE ARE DOING MOVEMENTS EFFICIENTLY TO BE ABLE TO INCREASE WORKLOAD, AND DECREASE OUTPUT)
Read More