170520

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Warm Up:
300m Run
2 Rounds
5 Burpee Broad Jumps
5 Push – ups
5 Jumping Squats
5 Supermans 3 sec hold
Sampson Stretch

WOD:  “Fight Gone Bad…Sort Of”
3 Rounds For Total Reps
1 Minute KB Taters (53/35)
1 Minute KB SDHP
1 Minute Box Jumps (24/20)
1 Minute Alternating KB Snatch
1 Minute Double Unders
1 Minute Rest

170519

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Warm Up:  3 Rounds
15 Goblet Squats
30s Deadhang
30s Handstand Hold

Strength:  Every 2 Minutes
Deadlift Heavy
3 x 3

Strength Accessory:
Deficit Deadlift 5 x 10 @ 55% on 45lb plate Every :90 sec
Shoulder Taps 5 x 8 (4 taps each shoulder) Every :60 sec / (N2W :20 sec)

WOD:  AMRAP12
4 Handstand Pushups
4 Hang Power Cleans (135/95)
4 Burpees
4 Handstand Pushups
8 Hang Power Cleans
8 Burpees
4 Handstand Pushups
12 Hang Power Cleans
12 Burpees
etc…

Quick Fit Warm Up:
300m Run
10 Squats
Banded Hamstring Stretch

Strength:  Back Squat
5 x 5

Quick Fit WOD:  AMRAP8
8 Dumbbell Power Cleans
8 Box Step-ups (Jumps)

170518

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Warm Up:  4 Rounds
10 Overhead Walking Lunges (35/15)
10 Overhead Squats (empty bar)
30s Low Plank Hold

Strength:  Every 2 Minutes
Snatch + 2 OVHD Squat
1-1-1-1-1
Ring Dips Every :60s
5 x 7

WOD:  For Time (20 Min Cap)
150 single-unders
75 G2O (120/85)
150 Single Unders

170517

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Warm Up:  2 Rounds
3 Wall Walks + 10s Handstand Hold
100 Single Rope Jumps
30s Dead Hang From Rig

WOD 1:
5 Rounds For Total Reps
15 seconds Max Rep Thrusters (135/95)
Rest 45 seconds
15 seconds Max Rep Weighted Pullups (35/15)
Rest 45 seconds
15 Seconds Max Rep Burpees
Rest 45 seconds

WOD 2:  For Time (20 Min Cap)
50-40-30-20-10
Wallballs (20/14)
Box Jumps (24/20)

Quick Fit Warm-up:
300m Run
5 Burpees
Leg Swings
Calf Stretch
Banded Shoulder Stretch

Quick Fit WOD:
3 Rounds
Minute 1 – :45 Sec Bike / :15 Sec Rest
Minute 2 – :45 Sec Jump Rope / :15 Sec Rest
Minute 3 – Bike
Minute 4 – Jump Rope
Then 2 Minutes to complete
30 Dumbbell Snatches

170516

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Warm Up:  4 Rounds
10 Triple Unders (attempts) / Double Unders
10 Good Mornings (empty bar)
10 Hollow Rocks

Strength:
Push Press 3 x 3 Heavy
Add weight from last week

Strength Accessory:
Strict Press Every :90 Sec
5 x 10 @ 55% of push press
Weighted Pull-ups Every :60Sec
5 x 5

WOD:
“Mini Cindy”
AMRAP10
5 Pull-ups
10 Push-ups
15 Squats
RX+ C2B / Deficit Push-up (45/35 Lb Plate) / Pistols

170515

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Warm Up:
300m Run
Then 2 Rounds
15 Squats
5 Strict Pull-ups
15 Push-ups
Samson Stretch Each Side

Strength:
Back Squat 3 x 3 Heavy
Add 5lbs from last weeks number

Strength Accessory:
Front Squat Every :90 Sec
5 x 10 @ 50% of Back Squat weight
Work on Exploding out of the hole
T2B Every :60 sec
5 x 10

WOD:  AMRAP14
7 Cleans (135/95)
14 Bar Facing Burpees

Quick Fit WOD:
5RFT
15 Calories Air Dyne
10 Russian KBS
5 Burpees

Partner WOD

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WOD:  For Time 80 Squat Cleans
400m Run w/ medball (30/20) Partners switch at 200m
20 @ (95/65)
20 @ (115/85)
20 @ (135/105)
20 @ (165/125)
400m Run w/ medball (30/20) Partners switch at 200m