Author Archive

Sept 3rd

Posted by:

“Where are the chems, I need more chems!!”

Strength: Strict Press

6, 4, 4 @ 75%, 80%, 85%

 4 minute AMRAP
6 Toes to Bar
11 Slam-balls
*1 minute rest*

4 minute AMRAP
2 tire flips
8 Push-Ups
*1 minute rest*

4 minute AMRAP
1 rope climb
8 No “Push-Up” Burpees

Continue Reading - >
1

Sept 2nd

Posted by:

Happy Labor Day!!!

“Aye, Knees Out Homies!!!”

3 rounds of:

Wall-balls, (20/14)

Kettle-Bell Swings (54/35)
Box Jumps, (24/20)
Barbell Roll-outs (75/65)
Row (Calories)

1 minute at each station; max effort! :-)

Continue Reading - >
0

5-24-2013

Posted by:

“Close. Your.. Eyes…”

 

*10-15 minutes of Squat Rehab*

 

For time:

Rx:

600 meter sprints

30 Burpees

30 Dumbbell Snatch (15 each arm)

400 meter sprints

20 Burpees

20 Dumbell snatch (10 each arm)

200 meter sprints

10 Burpees

10 Dumbell snatch (5 each arm)

Continue Reading - >
0

5-23-2013

Posted by:

“Let me take care of you”

 

*shoulder mobility work*

 

10 minutes of strength training: Strict-Press / 10@65, 8@70, 8@75

 

10 minutes of EMOM of:

Rx:

5 Push-press (115/75)

20 DU’s

Continue Reading - >
0

5-23-2013

Posted by:

“I’m your Gladiator”
Strength training, Dead-lift: 10@65%, 8@70%, 8@75%
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
Continue Reading - >
0

5-22-2013

Posted by:

“I’m your Gladiator”
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
Cheers!
Continue Reading - >
0

5-21-2013

Posted by:

“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2, one person working at a time)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

Continue Reading - >
0

5-21-2013

Posted by:

“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

Continue Reading - >
0

5-20-2013

Posted by:

“The White Hat”

*10 minutes of Mobility Work*

Rx:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU

7 minute AMRAP

-1 minute rest-

20 Abmat Sit-ups

20 DU’s

Continue Reading - >
0

5-17-2013

Posted by:

“Hey.. it’s 15 minutes of werk… *jersey voice*”

 

*OHS Skill work*

15 minute AMRAP:

Rx:

200 meter sprint

15 OHS (95/65)

10 burpees box jump overs (24/20)

5 C2B

 

Continue Reading - >
0

5-16-13

Posted by:

“It’s still your F#$%&@g set!!!”

3 Rds for time of:

Rx:

400 meter sand bag run

10 Deadlift (185/135)

20 SlamBalls (choose your own weight)

 

Continue Reading - >
0

Wednesday 5-15-13

Posted by:

“Pick up the damn bar, you’re not that tired!”

Power Clean & Power Snatch skill work


Partner WOD:

Rx:

5 minute partner AMRAP

5 Power Cleans (95/65)

-2 minutes rest-

5 minute partner AMRAP

5 Hang Power Snatch (95/65)

*Ok,

0

Monday 5-13-13

Posted by:

“Area 52!”

 

*1 minute at each station*

Rx:

DB Thrusters (choose your weight)

Pull-ups

Box Jumps (24/20)

KB swings (Russian or American)

Abmat Sit-ups (weighted)

*1 minute rest, then repeat for a total of 3 Rds.*

Cheers!

 

Continue Reading - >
0

Friday, February 8th, 2013

Posted by:

Friday, February 8th, 2013

“My Gluteus Maximus”

Strength=Deadlift: 10@65%, 8@70%, 8@75%

3 Rounds of:

20 Bulgarian split squats *can load with DB’s*
200 M farmers walk

Note: *choose a Farmers walk weight that’s challenging but not super heavy*

Cheers,
The Badger

Continue Reading - >
0

Thursday, February 7th, 2013

Posted by:

Thursday, February 7th, 2013

”Welcome to Patagonia”

Partner WOD:  *17 minute cutoff*  Only 1 person working at a time. Each Athlete must complete ALL Reps.

21 DB Thrusters/ 3 C2B Pull-ups
18 DB Thrusters/ 6 C2B Pull-ups
15 DB Thrusters/ 9 C2B Pull-ups
12 DB Thrusters/ 12 C2B Pull-ups
9 DB Thrusters/ 15 C2B Pull-ups
6 DB Thrusters/ 18 C2B Pull-ups
3 DB Thrusters/ 21 C2B Pull-ups

Cheers,
The Badger

Continue Reading - >
0
Page 3 of 4 1234