Author Archive

Monday, 11 November 2013

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In honor of Veteran’s Day (Yes, we have a regular schedule of classes)…

Select one from the following three Hero WODs…

Badger

3 rounds for time:

  • 30 Squat Cleans (95/65)
  • 30 Pull-ups
  • Run 800 M

White

Five rounds for time:

  • 3 Rope climbs
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters

Morrison

50-40-30-20 and 10 rep rounds for time of:

  • Wall ball shots (20/14)
  • Box jumps (24/20)
  • Kettlebell swings (53/35)
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Friday, Aug 16, 2013

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Cash In: 800m Run or Row

7 Rounds:

7 Ring Dips

7 Burpees

7 Twisting Med Ball Tosses (7/side)

Cash Out: 800m Row or Run

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Thursday, Aug 15, 2013

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Strength: Front Squat: 8,6,6 @ 70, 75, 80%

Every minute on the minute for 12 minutes:

1 deadlift

1 squat clean

1 front squat

Workout should be performed at 80-90% of 1RM front squat or as heavy as possible.

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Wednesday, Aug 14, 2013

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For time:

50 steps overhead walking lunges (45/25)
200 m run
50 box jumps (24/20)
200 m run
50 toes to bar
200 m run
50 KB swings (53/35)
200 m run

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Tuesday, Aug 13, 2013

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Strength: Bench Press: 8,6,6 @ 70, 75, 80%

5 Min AMRAP

4 Turkish Get-Ups (2/arm)

20 Double Unders

Rest 1 Min

 5 Min AMRAP

10 Seated single arm DB press (5/arm)

100M Row

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Monday, Aug 12, 2013

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“Angie” completed in teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Teams must complete all reps for each exercise before moving on to the next.  One partner works at a time.  No more than 10 reps per person before switching.

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Friday, Aug 9, 2013

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“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs/rope climbs/cargo net climbs
7 Toes to bar
9 Box jumps (30/24)

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Thursday, Aug 8, 2013

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Three rounds for time of:
15 Hang power cleans (135/95)
15 Burpee Tuck Jumps

Rest 3 Minutes

Then: 1000m Row for time

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Wednesday, Aug 7, 2013

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Strength: Deadlift: 8,6,6 @ 70, 75, 80%

For Time:

50 Double Unders

50 Ab-Mat Sit Ups

21 Deadlifts (225/155)

21 HSPU

400 M Run

Max # Consecutive Pull-Ups

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Tuesday, Aug 6, 2013

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AMRAP in 18 Minutes

100 M Farmers Carry (70/53)

10 Sledge Strikes (5 per side)

15 V Ups

20 Double Squat Wallball (20/14)

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Monday August 5, 2013

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Workout of the Day
Shoulder Press, 8,6,6 @ 70, 75, 80%

then
For Time:
1 ground to overhead
200 m run
10 KBS (53/35)
200 m run
2 ground to overhead
200 m run
20 KBS
200 m run
3 ground to overhead
200 m run
20 KBS
200 m run
2 ground to overhead
200 m run
10 KBS
200 m run
1 ground to overhead

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Friday, 10 May, 2013

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Skill: Muscle Up Progressions

For time:

4 Muscle Ups (MU)

8 Handstand Push-Ups (HSPU)

600M Run

4 MU

8 HSPU

250M Row

4 MU

8 HSPU

100M Walking Lunges

* Scale down for 4 MU is (4) Bench Dips and (4) Pull-ups.  Scale down for 8 HSPU is 4 Wall Walks OR 6 Seated DB Press

 

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Thursday, 9 May 2013

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Strength: Front Squat 6, 4, 4 (75, 80, 85%)

Then:

5 Rounds for Reps:

1 Min Double Squat Wallball

1 Min Double Unders

1 Min KBS (53/35)

1 Min Rest

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Wednesday, 8 May, 2013

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Skill Work: Clean & Jerk

Then:

“Grace”

30 Clean and Jerks for time (135/95)

In remaining time choose a skill you’d like to work on improving and do it!

 

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Tuesday, 7 May, 2013

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Strength: Bench Press 6, 4, 4 (75, 80, 85%)

For time:

Cash In: 400m Run

Then:

21-15-9

Good Mornings

Weighted Step Ups

T2B

Cash Out: 400m Run

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