Author Archive

Jan 22nd (Update)

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Strength: Front Squat
10@65%, 8@70%, 8@75%
 
WOD A 
3 Rounds of
10 x Wall Balls
10 x KB Swings (Russian)
15 x V-Ups
 
WOD B
1K Row – gas it out, yeah buddy!
 
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Jan 21st

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Strength: Bench Press
10@65%, 8@70%, 8@75%
 
Then
Conditioning
 
 
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Jan 20th

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4  AMRAP s (Repeat 2 x)
90 sec work / 90 sec rest 
 
Couplet 1
100M Row
9 x Slam Balls
 
Couplet 2
9 x Box Jump
9 x Ring Row
 
Couplet 3
9 x DB Thruster
9x V-Ups
 
Couplet 4
100m Run
9 x Jumping Lunges
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Friday, September 27, 2013

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Friday
ALTERNATE WOD
 
Happy (29th) Birthday KAREN!!
 
5 Rounds
10 bb rollouts
28 front rack lunge steps
400 m run

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Friday, September 27, 2013

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Strength: Bench 10, 8, 8 @65, 70, 75% of 1RM
 
4min AMRAP A
5 x Deadlifts 80%
200m Sprint
 
2min Transition
 
4min AMRAP B
5 x Pull-ups
5 x T2B
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Thursday, September 26, 2013

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200M Burpee Broad Jump Buy-in
 
Then
 
4RFT
5 X OHS
10 x BB Roll-Outs
 
Then
 
200M Farmers Carry
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Wednesday, September 25, 2013

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Kandy –
teams of two
25Min time cap
 
Karen light- 100 wall balls 
Then
Annie-  50 40 30 20 10 (DU’s and Abmat sit-ups)
Then 
Max rounds of Cindy 
5 Pull-ups
10 Push-ups
15 Squats
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Tuesday, September 24, 2013

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Strength: Front Squat  10, 8, 8 @65, 70, 75% of 1RM
 
3RFT
10x Kb swing (Russian)
10 x Medball Chest passes against the wall
400m sprint
 
Post WOD plank work
Total 6 min 
Full, R-side, L-side, repeat
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Monday, September 23, 2013

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Tabata be kidding me.
Squat jumps
Row
AbMat SU (weighted)
Burpee
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Friday, September 20, 2013

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Birthday WOD – Happy Birfday Andrea!!!
It isn’t appropriate to ask a lady how old she is.. but you may be able to figure it out.
 
Teams  of two
 
Four rounds (total)
1 rep DL
2 Reps Power Cleans (from the floor)
3 Reps shoulder to overhead
4 reps Squat ( front or back)
 
then 41 reps Jump rope  (4 single followed by 1 DU = 1 rep ...
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Thursday, September 19, 2013

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Yo Yo Yo Yo.. Did you get your 50 Burpees in yet (and you thought we forgot about ‘cha!)
 
EMOTM – 10 Min
3 x Hang Power Clean
5 x T2B
 
Then (2 Min transition)
 
10 Min of:
30 second Sprint
30 second Rest
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Wednesday, September 18, 2013

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Strength: Deads 10, 8, 8 @65, 70, 75% of 1RM
 
Then
 
Front Squat: 21-15-9
Double Unders: 50-75-100
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Tuesday, September 17, 2013

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Special Note: If you didn’t do 50 Burpees on Monday, You get to Tuessday.. (Its a 50 Burpee buy-in week!) 
You can thank us later!
 
Strength: Press 10, 8, 8 @65, 70, 75% of 1RM
 
Then
 
TM of 2; 15MIN AMRAP
5 HVY Push Press
250 m Row
10 Box Jumps
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Monday, September 16, 2013

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Happy Monday :)
50 x Burpees
then
400M walking Lunge
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Friday, July 5, 2013

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Squat Clean & Jerk Skill Work
Push Jerk or Split Jerk
 
15 min – EMOM
2 C&Js  moderate to heavy weight                    
10 DUs or 15 singles if you don’t have them        
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