Month: May 2017

5.4.2017

Warm up 5 minutes cardio and trainer led warm up and mobility to recover and prepare.

Strength
15 minutes of double under work and HSPU work

WOD
Minute 1 max Cal in 45 seconds
Minute 2 max push jerks in 45 seconds
Minute 3 max Cal in 45 seconds
Rest 5 minutes and repeat using first round as your numbers to hit each minute.


5.3.17

Warm up: 5 Minutes Cardio/Trainer led warm up

Strength:
Back Squats
Warm up to 65% 1RM then
3×3 65-75-85%

OHS
3×5 @ 65% -70-75% 1RM

WOD-
20-18-16-14-12-10-8-6-4-2
Slam ball cleans
-1 lap of DB waiter carry alternating arms halfway

5.2.17

Warm-up
5 Minutes Cardio/Trainer Led warm up

WOD A
Buy in 800 M Run
10 Rounds of
5 Pull ups
10 Push ups
15 Squats
Cash out 800 M Run

Or

Buy in 800 M Run
50 Pull ups
100 Push ups
150 Squats
Cash out 800 M Run

Strength:
Sled Push x 6 laps increasing weight each lap

5.1.2017

Warm up: 5 Minutes cardio/trainer led warm up

Strength:
Bench Press
3×5 warm up weights
3×5 65-70-75% 1RM

WOD
AMRAP 20 Minutes
Run 200m/Row 250m
10 Deadlifts 185/135lbs
10 Bar Facing Burpees
10 tuck ups

4.28.17

Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

WOD
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

Strength/Skill
Every 2 Minutes Until Failure Complete:

200M Row + 4 T2B
200 M Row + 8 T2B
12 T2B; 16 T2B

4.27.2017

Warm up: 5 Minutes Cardio/trainer led warm up

Strength:
5x 5 Overhead Squats

WOD:
5 Round “Fight Gone bad”
Box Jumps
Wall balls
KBS
Burpees
Rowing

4.26.2017

Strength: Cleans
6 Minutes to work up to heavy Hang Squat Clean then
7 Minute EMOM 2 Hang Squat cleans @ 85% 1RM

WOD:
21-15-9
Shoulder-to-Overhead (135/95)
Chest-to-bar Pull-up

Cash Out:
4 Rounds of
10 tuck ups
30 second superman
10 v ups
30 second hollow hold

4.25.2017

Warm up: 5 Minutes Cardio/Trainer led warm up

Strength/Skill:
Back Squat
5 @ 45/35
5 @ 65/55
5@ 65%
5 @ 70%
5 +@ 75%

WOD:
10 Minute AMRAP
2 Box Jumps (30/24)-24/20
5 KBS (53/35)-35/26
7 Back Squats (115/85)-95/65

Skill:
5×10 Pull ups
5×5 Ring Dips/Dips

4.24.17

Warm up cardio and trainer led warm up

Strength: warm up to 65% for strict press then
5-5-5-3
65-70-75-80

WOD: for time
Buy in 50 Abmat Sit ups
30 DB snatches (50/35, 35/20)
400 m run
20 DB snatches
200 m run
10 DB snatches
100 m run
Cash out 50 Abmat Sit ups

4.21.2017

Warm up: 5 Minutes cardio/mobility/trainer led warm up

Strength:
Hang Snatch
5-5-5-3-3-3
50-60-70-80-80-80

WOD: 8 Minute AMRAP
4 Goblet Squats
6 Pull ups
8 DB Snatches (50/35)
10 GHD Sit ups

Then:
8 Minute EMOM
1 Min max calorie row or bike
1 Minute rest

4.20.17 Happy Birthday Sherrie

Warm up: 5 minutes cardio/trainer led warm up

Strength:
5 Rounds of
10 tuck ups
10 v ups
10 hollow rocks

WOD: Happy Birthday Sherrie
“Filthy Fifty”
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders (150 singles)

4.19.2017

Warm up: 5 minutes cardio/mobility

Strength:
Establish a 1RM Front Squat AND Back Squat

WOD:
21-15-9
Deadlifts (225/155)
HSPU
Rowing

4.18.2017

Warm up: 5 minutes Cardio/trainer led warm up

Strength:
Power cleans working up to 85% then 5x 2 @ 85%

WOD:
75 Burpee Box jumps for time

Then: 2000m row for time

4.17.17

Warm up: 5 minutes cardio/trainer led warm up

Strength:
Strict Press 3×5 @ 60%

Back Squat
10-8-6-4
60-70-75-80%

WOD:
10 Minute EMOM (both)
7 Thrusters (75/55) (scaled is 10 @ 45/35)
4 Strict Pull ups (4 jumping c2b)

4.14.2017

Warm up: 5 minutes cardio/trainer led warm up

Strength:
Romanian Deadlifts 4×10
GHD Sit ups 4×10 or weighted ab mat sit ups

WOD
12 minute AMRAP
2 Wall climbs
4 Turkish get ups
6 slam ball cleans

Cash out: 4 rounds of
30 second bar hang
1 minute plank

4.13.2017

Warm up: 5 minutes cardio/trainer led warm up

Strength:
4 minute warm up on power clean/squat clean then 6 minutes to establish a 1RM clean (power or squat)

WOD A: 9 minutes
2 rounds of 1 minute per movement FGB style
Burpees
Goblet Squats (53/35) scaled or masters (44lb/26)
KBS (53/35) scaled or masters 44/26
Box Overs (24in male/20in female)- scaled/masters-step overs
1 Minute Rest

WOD B: 7 Minutes
30 S2OH 115/75
*every time you put the bar down 10 air squats

AMRAP with the remaining time of:
3 Toes-to-Bar / Knees-to-Chest
3 Deadlifts, 205/145 – 165/115
6 Toes-to-Bar / Knees-to-Chest
6 Deadlifts, 205/145 – 165/115
9 Toes-to-Bar / Knees-to-Chest
9 Deadlifts, 205/145 – 165/115

Cash out 500m row for time

4.12.2017

Strength:
Pull up negatives 5×3
HSPU negatives (scaled- kick up and DB strict press negatives)

Wod:
20 minute Alternating EMOM
Even: Calorie row
Odd: 10 Push press and 10 Back squats

Rx + 20 calories and 95/65
Rx 15 calories and 75/55
Scaled 12 calories and 45/35

Cash Out:
3 rounds of:
1 lap farmers carry
10 straight leg raises

4.11.2017

Strength:
Hang Snatch 6×5
GHD ext 6×5

Wod:
800 meter run/1000m row
Then 3 rounds
25 box jumps (24/20)
25 WB (20/14)
25 GHD Sit ups
Then
800 m run or 1000m row

Cash Out:
100 double unders
or
4 rounds of: 30 Sec on 30 sec off DU work