Month: February 2017

WOD 2-22-17

Warm up: 5 Minutes Cardio then trainer led warm up

Strength:

Deadlifts 4×8

WOD

40-30-20

GHD Sit-ups

21-15-9

Hang Squat Clean

(40-21-30-15-20-9)

Rx: 115/75

Scaled: 75/45

Skill:

Double Unders

Option A: 10 Minute EOMOM

40-40-40-40-40

Option B 10 Minute EMOM

1 Minute attempt

1 Minute Rest

WOD 2/21/2017

Warm up: 5 Minutes Cardio then trainer led warm up

Strength: 12 Minute EMOM
6 Front Squat @ 65%1RM
8 GHD Extensions

WOD A: 6 Min AMRAP
6 Handstand Push Ups
6 Sumo deadlift high pulls (53/35)

WOD B: 8 Minute AMRAP
100 M Run
6 Wall balls (20/14)
6 DB Snatches (50/35)

2/19/17

Warm up: 5 Minutes Cardio then trainer led warm up

Strength: 4×12 DB Bench Press

WOD: 16.1

10 OH walking lunges

8 Burpees over the bar

10 OH Walking lunge steps

8 C2B

2/17/17

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

Sumo Deadlifts 5×4

WOD:

10 Rounds of

8 Wallballs  (20/14)

8 Pull ups

10/8 Calorie bike (m/f)

wod 2/15/17

Warm up: 5 Minutes cardio/trainer led warm up and Mobility

Strength/Skill Work:

4×8

Single Leg KB Deadlifts

Pendlay Rows

WOD:

4 Rounds (16 min cap)
15 Burpees

8 Dumbbell OHS (50/35,35/20,20/10)

8 Pull ups

15 GHD Sit ups

(RX+/Rx/Scaled)

WOD 2/14/17

Warm up: 5 Minutes cardio/trainer led warm up

Strength: 12 Minutes to complete
Snatches 3×10 (135/95) AKA Isabel
Clean and Jerks 3×10 (135/95) AKA Grace

WOD:
With a Partner for Time:
100 total reps (50 each)
Deadlifts (135/95)
Double Unders
Lunge ball pass
Medball sit ups
Box Jumps
KBS (53/35)
Calorie Bike

Single For time:
50 Deadlifts
50 DU
50 Weighted lunges (45/25)
50 Plate sit ups (25/15)
50 Box jumps (24/20)
50 KBS
50 Calorie Bike

WOD 2/14/17

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

Snatches 3×10 AKA ISabel

Clean and Jerks 3×10 AKA Grace

WOD:

With a Partner for Time:

100 total reps (50 each)

Deadlifts (135/95)

Double Unders

Lunge ball pass

Medball sit ups

Box Jumps

KBS (53/35)

Calorie Bike

 

 

Single For time:

50 Deadlifts

50 DU

50 Weighted lunges (45/25)

50 Plate sit ups (25/15)

50 Box jumps (24/20)

50 KBS

50 Calorie Bike

WOD for 2/13/17

Warm up: 5 Minute Cardio

15 Minutes of Mobility/Warm up for Fran

WOD:

“Fran”

21-15-9

Thrusters

Pull ups

 

Strength:

12 Minute EMOM

12/10 Slam balls

12/10 Calorie Row

20 DU

2/10/17

Warm up: 5 Minutes cardio/trainer led warm up

Strength/Skill: 5-4-3-2-1 OHS

WOD:

30 Minute AMRAP

“McGhee”

5 Deadlifts (275/185)

13 Push ups

9 Box Jumps

WOD 2/9/17

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

OHS 5-4-3-2-1

WOD: For Time

10 one legged squats

20 Burpees to target

30 Second Handstand hold (Scaled is 1 wall climb with 30 second hold)

40 Abmat Sit ups

50 KBS-single arm

40 Abmat Sit ups

30 Second Handstand hold

20 Back Burpees

10 1 legged squats

WOD 2/7/17

2-7-17

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

Back Squat 4-3-2-1-2-3-4

WOD: 10 Minute AMRAP

12 KB Snatches
9 HSPU
6 bar muscle-ups (6 C2B/6 Dips)

Skill: Double Under practice

1 Minute on 1 Minute Off

Minute 1 Consistent jump

Minute 2 Rest

Minute 3 Double tap while jumping

Minute 4 Rest

Minute 5 Max DU attempt #1

Minute 6 Rest

Minute 7 Max DU attempt #2

WOD 2-6-17

Warm up: 5 Minute Cardio then trainer led warm up.

Strength/ Skill:

12 Minute EMOM

6 Strict Pull ups

6 Strict Dips on a bar

6 Strict Ring Dips

WOD:

20 Minute EMOM (Alternating)

Rx:

10 T2B

20 WB (20/14)

Scaled:

10 V ups

15 Wallballs (14/10)

2/3/17

Warm up: 5 Minutes Cardio/Trainer led warm up

Mobility-shoulders, hips, ankles

 

Strength:

Snatch Balance 5×3

HSPU Progression work

 

WOD: 5 Rounds of

20 DU (scaled 20 no jump rope DU work or 50 singles)

4 OHS (95/65) (scaled 45/35)

6 Overhead lunges (95/65; scaled-front rack lunges 45/35)

8 T2B (15 second bar hang and 8 v ups)

WOD 2/2/17

Warm up: 5 Minutes cardio/trainer led warm up

Strength:
A: Kip swing-for K2E, T2B, Pull ups, C2B
B: 3 Rounds of
10 Hollow rocks
10 V ups
10 Tuck ups
10 second hollow hold

WOD:
18 Minute Partner AMRAP
A Rows 15 Calorie Row (scaled is 10 calories)

B Completes AMRAP of:
1 Laps KB Farmers Carry (53/35)
1 length Waiter Walk (right arm) (45/30)
1 Length Waiter Walk (left arm) (45/30)

WOD 2/1/2017

Warm up: 5 minutes of cardio and dynamic mobility

Then:15 Minutes Mobility- foam roll legs, lacrosse ball, hip stretch, ankles.

Strength:
(1 Hang Clean + 2 Jerks) x 8
OHS 6×3

WOD: 7 Minute AMRAP
1-2-3-4…
Body Blasters (burpee + jumping pull up + knee to elbow)
Deadlifts (155/115)

WOD 1/31/2017

Warm up: 5 minutes cardio/trainer led warm up

Strength: 10 Minutes to complete:
Hang Clean 3×5
Hang Snatch 3×5

WOD:
Complete 1 Round of the following EMOM to establish target reps for each minute.

Then
20 Minute EMOM

1st 10 minutes Alternating
Dumbbell Snatch (50/30)
Slam ball cleans (50/30)

2nd 10 minutes Alternating
Banded Broad jumps (green/blue)
Thruster (45/35)

Score is lowest reps/movement/minute