Wednesday, August 21st, 2019

Coach led warm up 

Mini band warm up


WOD

For time:

50 deadlifts

50 walking lunges

40 back squats

40 toes-to-bars (knees to chest) 

30 power snatches 

30 burpee box jumps (24/20)

20 thrusters

20 triple-unders OR 60 doubleunders

Men: 115lb.

Women: 75lb.

Post time to comments

Tuesday, August 20th, 2019

0:00-5:00

3 rounds

Ski 250m

3 wall walks

Then w/d-ball

50ft backwards over head throw

15 slam ball 

20 Russian twists


Coach led warm up 

Crossover symmetry - activation 


WOD

For time:

50 clean and jerks (135/95)

Post time to comments


Post wod extra credit

Tabata bike for cals

If completed, post cals to comments

Monday, August 19th, 2019

0:00-5:00

3 rounds with light band 

10 slow row pull (from post)

10 band rotations



Coach led warm up 

Foam roll 


WOD

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of ring dips

Rest 15 seconds

Post total calories rowed and dips completed to comments.

Friday, August 19, 2019

0:00-5:00

5 rounds

:30 sec bike

:15 sec plank shoulder taps


Coach led warm up 

Floor stretches


Speed!

Emom for 8 mins of:

50m DB or KB farmers walk (HAP, 25m out and back)

6-8 burpees to a 6in target


WOD

Tabata Something Else

Tabata jumping pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Wednesday, August 14th, 2019

Coach led warm up 

Crossover - Iron scap


WOD

Amanda

9-7-5 reps for time of:

Muscle-ups (mod: jumping, or crouching transition to jump dip)

squat snatches (135/95)

Post time to comments.



Post wod posterior and core

Accumulate 5 min of bear hug hold (hap)

* penalty for dropping = 20 jumping lunge, 100 flutter kicks

Tuesday, August 13th, 2019

Coach led warm up 

Banded floor stretches 


WOD

Three rounds for time of:

50/40calorie row

15 handstand push-ups (mod: abmat, 

50 double-unders (mod: 3x single or 70 heavy rope singles)

Post time to comments


Cool down

3 rounds

10 Turkish get ups (5 ea side) 

20 Russian twist

*pick challenging weights

Monday, August 12th, 2019

0:00-5:00

Alt tabata for 5 min of:

Bear hug wall sit

Slam ball


Coach led warm up 

PVC warm up and stretches


WOD

10 rounds of:

1 minute of Bike for cals

Rest 15 seconds

30 seconds of push press (95/65)

Rest 15 seconds

Post total calories and push press reps completed to comments

Friday, August 9th, 2019

Coach led warm up

Banded mobility 


WOD

Nukes

8 minutes to complete:

1-mile run (mod 600m)

(315/205) deadlifts, max reps (mod: 75%)

Then, 10 minutes to complete:

1-mile run (mod: 800m)

(225/155) power cleans, max reps (mod: 70%)

Then, 12 minutes to complete:

1-mile run 

(135/95) overhead squats, max reps (mod: 50%)

Do not rest between rounds. Post run times and reps completed for each exercise to comments

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Thursday, August 8th, 2019

0:00-5:00

50ft Pigeon stretch

15 Superman ext

50ft knee pull to chest

15 bird dogs

50ft Samson stretch

15 plank push ups (elbow to straight arm)


Coach led warm up 

Foam roll


WOD

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of push-ups

Rest 15 seconds

Post total calories rowed and push-up reps completed to comments


Post wod recovery

Jog 800m

6 “ATYT” with 3 sec negatives

Spend 5 min with lacrosse ball

Wednesday, August 7th, 2019

0:00-5:00

Bike 2 k

10 pike cobras

20 Spider-Man mountain climbers


Coach led warm up 

Box and band stretches


WOD

In front of a clock set for 12 minutes:

1 minute of box jumps

1 minute of sumo deadlift high-pulls

2 minutes of box jumps

2 minutes of sumo deadlift high-pulls

3 minutes of box jumps

3 minutes of sumo deadlift high-pulls

Men: 30in, 115lbs.

Women: 24in, 75lbs.

Post total reps comments


Post wod core

8 min Emom of:

5 unstable yoke or band barbell press (hap and unbroken)

10 weighted v-up (hap)

Monday, August 5th, 2019

0:00-5:00

Row 500m

Then,

10 lateral step push up

20 jump squats

30 alt toe touch


Coach led warm up 

Banded mobility 


WOD

Justin

30-20-10 reps for time of:

Body-weight back squats

Body-weight bench presses or barbell floor press

Strict pull-ups (mod: banded strict, ring row)

Post time to comments.

Saturday, August 3rd, 2019

Coach led warm up 

Running warm up


Game of the day

Coach Steve’s choice


WOD

Taylor

4 rounds for time of:

Run 400 meters

5 burpee muscle-ups or burpee bar muscle ups (mod: jumping BMU, BC2B ,or burpee pullup)

Optional: If you've got a 20-lb. vest or body armor, wear it.

Post time to comments

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Friday, August 2nd, 2019

0:00-5:00

8 reps “atyt” on Crossover 

50ft inchworm to cobra

8 four square hops

50ft Samson + lateral stretch 


Coach led warm up 

Lacrosse ball mobility 


WOD

In front of a clock set for 12 minutes:

1 minute of double-unders (mod: singles)

1 minute of dumbbell snatches

2 minutes of double-unders

2 minutes of dumbbell snatches

3 minutes of double-unders

3 minutes of dumbbell snatches

Men: 50lb.

Women: 35lb.

Post reps for each set to comments


Post wod core

Alt. Emom for 10 min of:

:30 sec straight arm plank hold(feet in rings) + :30 sec knees to chest(feet in rings)

:45 sec alt KB side bends (35/25)