Wednesday, October 18th, 2017

0:00-5:00

Bike 30 cal (15 arms/15 legs)

 

Coach led warm up:

Foam Roll

 

Partner Strength WOD:

 

7 Deadlift 135/95 (sc: 95/65)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

7 Deadlift 185/135 (sc: 115/75)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

7 Deadlift 225/155 (sc: 135/95)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

7 Deadlift 255/175 (sc: 155/105)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

7 Deadlift 275/190 (sc: 175/125)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

7 Deadlift 295/205 (sc: 185/135)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

7 Deadlift 315/220 (sc: 195/145)

10 Toes to Bar (mod: knees to chest)

20 Synchro Prisoner Lunges

Post time to comments.

 

Saturday, October 14th, 2017

Weightlifting w/Rob

 

Snatch: Work up to a heavy single for the day.

Clean and jerk: Work up to a heavy single for the day.

Front Squat: Work up to a heavy single for the day.

*Heavy single for the day does not necessarily mean that you will hit a one rep max! Learn how to become a self sufficient athlete who is in tune with his/her body! If you feel great, put some weight on the bar and lift heavy! If your body is feeling tired from life or the past week of training, BE SMART and keep the weight light and work consistency through your sets.

Thursday, October 11th, 2017

0:00-5:00

3 rounds  

15 banded pull-aparts to chest

15 banded pull-aparts to neck

15 banded chest press  

15 banded pass throughs

 

Coach led warm up: 

Running Warm Up

 

WOD: 

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 53/35
15 right-arm kettlebell snatches, 53/35

Post time to comments.

Wednesday, October 11th, 2017

0:00-5:00

50’ forward jumping jacks  

50’ backward jumping jacks  

50’ inchworm w/push up  

50’ Spider-Man

50’ lateral lunge  

 

Coach led warm up: 

LAX BALL 

 

WOD: 

10 rounds

9 thurusters 95/65 (Optional Games weight 135/95)

35 double Unders  

Post time to comments.  

 

Extra Credit: 

3 rounds  (weight optional 14/10 ball) 

15 GHD sit-ups  

15 back extensions

Tuesday, October 10th, 2017

0:00-5:00

35 cal bike  

 

Coach led warm up:  

PVC warm up 

 

Stength WOD: 

Snatch 1-1-1-1-1-1-1 reps

2 min to complete each Snatch rep  

Inbetween each snatch rep complete  

-1 min Max rep sit ups after odd reps

-1 min Max rep burpees after even reps  

Rest 1 min

Post best lift and total combined reps to comments.

 

Saturday, October 7th, 2017

So sorry for the late notice- but pilates has been cancelled this morning  

 

0:00-5:00

3 rounds  

10 sec hang hold  

10 hanging straight leg raises 

5 inchworm (no pushups)  

 

Coach led warm up: 

Running Warm Up  

 

WOD: 

3 rounds for time of:
1,200-m run 
20 L pull-ups (mod: strict pull-ups or banded strict)
30 hip extensions, holding a 25/15 plate (mod: good mornings 45/35)

Post time to comments.

Thursday, October 5th, 2017

0:00-5:00

750m row 

 

Coach led warm up: 

LAX Ball

 

Core: 

8 min alt EMOM  

15 Hollow knee tuck ups  

:45 plank  

 

WOD: 

Complete as much as possible in 12 minutes of:

1 muscle-up
5 medicine-ball cleans 20/14
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.

Post reps completed to comments.

Tuesday, October 3rd, 2017

Coach led warm up: 

Crossover Symmetry - Activation  

 

WOD: 

7 min AMRAP 

50 double-unders (mod: 150 singles)
10 overhead squats, 135/95

 

Rest 2 min  

 

7 min AMRAP  

10 Toes to Bar (mod: knees to chest) 

10 Box Jump Overs 20”  (mod: step over) 

Post rounds completed to comments.

Monday, October 2nd, 2017

0:00-5:00

50’ forward jumping jacks

50’ backward jumping jacks

50’ bear crawl

50’ lateral lunge

50’ spider man 

 

Coach led warm up:

Foam Roll

 

Strength:

15 min to complete:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

 

WOD:

5 min AMRAP:

200m row

10 thrusters 45/35

Post rounds and reps to comments.