Thursday, June 27, 2019

Warm-up

Stretch

Light Jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Conditioning:

Part 1 - Run 800m

Rest about 3 Minutes

Part 2 -
30 - 20 - 10 -
- Box Jumps
- Push Ups

Rest about 3 Minutes

Part 3 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)

Wednesday, June 26, 2019

Warm-up

Stretch

Light Jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Skill
3 minute AMMAP on the rower

Conditioning
4 Rounds for time:
-300m run
-10 Medball Squats
-15 Wallball Shots
-20 Medball Sit-ups

Monday, June 24, 2019

Warm-up

Stretch

Light jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Strength/Skill:

6m EMOM- 3 DB Manmakers

Conditioning

TABATA of each of the following:

-Alternating DB Snatch

-Sit-ups

-Pull Ups/Rings

-Box Jumps

30 seconds rest between switching movements

Thursday, June 20, 2019

HAPPY BIRTHDAY RACHEL!!!

Woo Hoo!!

Rachel's Birthday WOD

Warm-Up: 

- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Strength/Skill:

1981 Row

Conditoning:

6 Rounds

- 21 Box Jumps

- 21 Lunges

- 21 Sit-Ups

- 21 Rings/Pull Ups

Wednesday, June 19, 2019

Warm-up

Stretch

Light jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Skill

EMOM for 8 minutes

3 DB Manmakers

Conditioning

AMRAP in 12 minutes

-30 Double Unders (100s)

-10 DB rows

-15 DB thrusters

Monday, June 17, 2019

Warm-up

Stretch

3 rounds

-3 pull-up

-6 push-up

-9 squats

Skill

Anytime during warm-up

1000m row for time

Conditioning

3RFT:

-21 Deadlifts (95/65)

-15 Front Squats

-9 Shoulder to OH

-400m run

Thursday, June 13, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Strength:

TABATA Jumping Squats

Conditioning:

10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

Wednesday, June 12, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Skill

TABATA alternating hollow rocks and supermans

Conditioning

3 RFT:

-400m run

-10 squats

-15 KBS (55/44)

-20 box jumps (24/20)

Monday, June 10, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Strength:

 

Ascending X’s 2 - 8 min. EMOM Hang Power Clean

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Sit-ups

- Squats

Cashout

1 mile run

Thursday, June 6, 2019

Warm-Up: 
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Strength/Skill:

8 min. EMOM 20 Deadlifts

- Increase weight up to 2 times

Conditioning:

5 Rounds

- 100m Run

- 15 Weighted Lunges

- 20 Weighted Step Ups

- 25 Push Press

Wednesday, June 5, 2019

Class Cancelled
No WOD
See You Tomorrow!!

Monday, June 3, 2019

Warm-Up: 
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Strength/Skill:

TABATA

- Med Ball Cleans

Conditioning:

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches

Cashout:

4 Attempts @ 100 Unbroken Jump Ropes