Thursday, July 24, 2014 04:04

Thursday’s WOD

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23
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 30 speed skaters / 20 mt. climbers / 14 ovh walking lunge step / wall stretch / up and down monkey bars x 2

B.) Group Dynamic warm-up + clean and jerk progressions

C.) 2 hang power clean plus 1 jerk EMOTM for 10:00
(@ 70-80% 1rm)

D.) TABATA mash-up of:
-KB Swing (53#/35#),
-Strict pull-up (scale: ring row)
(Score is a total of lowest # for both)

Wednesday’s WOD

Posted by bobby
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22
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 25 double unders / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 10 air squat (face wall)

B.) Group Dynamic Warm-Up

C.) Back Squat: 7 min. warm-up then:
3(75%), 3(80%), 3(85%), 3(90%)
(use 90% training max – 2:00 rest between sets)

D.) 3 rounds of:
-Max Back Squats (BW/3/4 BW),
-Rest :30,
-400 m. sprint,
-Rest :90
*(Record max back squats and run time separately per round)

E.) Spend at least 10 min. rolling out lower body and back and then static stretch

Tuesday’s WOD

Posted by bobby
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21
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 supermans / 20 hollow rocks / 15 kb swings / 15 push-ups / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Floor Press: 7 min. warm-up then:
3(75%), 3(80%), 3(85%), 3+(90%)
(use 90% training max – 2:00 rest between sets)

D.) For Time:
*Buy In: 400 m. run then:
*21-15-9 reps for time of:
-Ring Dips (scale: box dips),
-Toes to Bar (scale: v-ups),
*Cash Out: 400 m. run

Monday’s WOD

Posted by bobby
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20
Jul
A.) Run 400 m. or row 500 m. / 15 pvc passover / 5 pvc fig. 8′s (ea. side) / 15 band scap squeeze / 20 bird dogs / 20 gasshoppers / 10 ovh squat (face wall w/ pvc) / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Strict Press: 7 min. warm-up then:
3(75%), 3(80%), 3(85%), 3+(90%)
(use 90 % training max – 2:00 rest)

D.) “Death By Thrusters”
RX = 95#/65#
Scale = 75#/55#
New People Scale = 55#/35#
-Min. 1 perform 1 thruster, Min. 2 perform 2 thrusters, min. 3 perform 3 thrusters
and so on until you can’t complete amount of thrusters in given minute
E.) Cash-Out:
Max double unders in 2 min.
Rest 2 min.
Muscle-up work – Scale: Practice MU Progressions or c2b pull-up
(competitors 3 x 5 mu (1 min. rest between sets)

(if can’t do muscle ups perform max c2b pull-ups in 1 min. and max push-ups in 1 min.).

Saturday Partner WOD

Posted by bobby
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18
Jul
Warm-Up: Run 400 m. or row 500 m. / 15 pvc passover / 5 pvc fig. 8′s (ea. side) / 30 speed skaters / 20 grasshoppers / 3 wall climb / 10 burpees / 10 kb swings / 10 strict pull-up

WOD: Teams of 4 complete 3 rounds for time of:
4 stations:
Each athlete moves to one of these four stations and completes the work. Then the athlete takes a knee until all members are done at their respective station. Once all four athletes have completed their first station, rotate to the next station and so forth until all four stations have been completed. 3 Rounds of the entire circuit.
-20 ball slams (30#/20#),
-20 sit-ups,
-20 push press (75#/55#)(competitors scale up to 95#/65#),
- 20 box jumps (20″/16″)(competitors scale up to 24″/20″),
____________________________________________________________________________________________________
Team Row Cash Out:
-Row 3,000 m. between the entire team. One person rows @ a time
-Score = total time

Friday’s WOD

Posted by bobby
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17
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s (ea. way) / 10 ytw’s / /20 mt. climbers / 30 speed skaters / :30 sampson stretch per side / 15 scap pull-ups / 20 bird dogs

B.) Group Dynamic Warm-Up then:
:90 plank, :45 right side plank, :45 left side plank, :45 superman hold

C.) Front Squat: 7 min. warm-up then:
5(70%), 5(75%), 5(80%), 5+(85%)
-Super-set w/ 25 double unders or 25 later hops over hurdle
(use 90% training max – 2:00 rest between sets)

D.) 12 min. AMRAP of:
-5 ring row,
-10 hand release push-ups,
-15 air squats,
-30′ bear crawl,
-30 walking lunge steps

Thursday’s WOD

Posted by bobby
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16
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 20 bird dogs / 1:00 plank / 15 band scap squeeze /10 strict pull-up / 20 grasshoppers / wall stretch / band lat stretch

B.) Group Dynamic Warm-Up

C.) 500 m. row x 2
(5:00 rest between efforts: +/- :07 or 15 burpee penalty)

D.) EMOTM for 5 min. perform
-5 hang power snatch (115#/80#) (competitors scale up 135#/95#),
-max burpees
*Rest 3 min.
*EMOTM for 5 min.:
-Sprint 100 m.,
-Max wall ball (20#/14#)

Wednesday’s WOD

Posted by bobby
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15
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 scorpions / 1:00 plank / 10 air squats (face wall)

B.) Group Dynamic Warm-Up then:
Med Ball Warm-Up: :30 toss left, :30 toss right, :30 between legs toss, :30 squat toss

C.) Sumo Deadlift: 4 x 5
(increase weight ea. set – 2:00 rest between sets)
(most people do not have a max here – so focus on technique and don’t worry about percentages)



D.) For Time:
-Run 800 m.,
-9 deadlifts (225#/155#),
-9 v-ups,
-Run 400 m.,
-15 deadlifts (225#/155#),
-15 v-ups,
-Run 200 m.,
-21 deadlifts (225#/155#),
-21 v-ups
E.) Mobility: roll out low back / thoracic spine, 3-way band hamstring stretch, figure 4 stretch, band hip flexor stretch, calf slant board stretch

Tuesday’s WOD

Posted by bobby
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15
Jul

A.) run 400 m or row 500 m. , 15 PVC passovers, 15 band scap squeeze, band lat-shoulder stretch, 20 mt climbers, 20 bird dogs, 20 hollow rocks, 20 supermans

B.) group dynamic warmup

C.) push press: 7 min. Warmup then:
5(70%), 5(75%), 5(80%), 5+(85%)
(Use 90% training max – 2:00 rest)

D.) 14 min. AMRAP of:
-50 double unders,
-25 kb swings (53/35),
-15 pull-ups,
-5 box jump (30″/24″)
(Competitors scale up to (36″/30″)

Monday’s WOD

Posted by bobby
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13
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 grasshoppers / 10 single leg glute bridge (ea. leg) / 3 skin the cat / :30 handstand hold / 30 du

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 7 min. warm-up then:
5(65%), 5(75%), 5(80%), 5+(85%)
(super-set ea. set w/ 5 strict hspu – then 2:00 rest)

D.) For Time:
-1,000 m. row then:
-3 rounds of:
-12 front rack walking lunge steps (115#80#),
-24 hand release push-ups

E.) 4-way partner shoulder mobility, pec smash, center quad rock n roll, inner thigh roll, low back

Saturday’s Team WOD

Posted by bobby
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11
Jul
A.) Run 400 m. or row 500 m. / 15 pvc passovers / 15 band scap squeeze / 15 push-ups / 20 mt. climbers / 3 skin the cat / 15 ovh squat / 10 strict pull-up / 10 single leg glute bridge (ea. leg) / group dynamic warm-up

B.) In teams of two, with only one person working a time:
- 100 m. run x 3 each (1 person will run at a time),
-100 box jump overs (24″/20″),
-100 ring rows,
-50 toes to bar,
-50 burpees,
-50 ft. bear crawl x 3 each,
-up and down monkey bars x 3 each (monkey bars of choice)
(RX = high monkey bars, Scale = shorter ones)

C.) Cool Down 1 mile run

Friday’s WOD

Posted by bobby
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10
Jul
A.) Run 400 m. or Row 500 m. / 20 bird dogs / 20 scorpions / 20 hollow rocks / 15 pvc passover / 10 ovh squat (face wall) / 15 good mornings (45#/34#) / 10 ring row

B.) Group Dynamic Warm-up

C.) Deadlift: 7 min. warm-up then:
5(65%), 5(75%), 5(80%), 5+(85%)
(Super-set ea. set w/ 10 kb swings (55#/35#) (competitor scale up to 70#/53#)
(90% training max – 2:00 rest between working sets)

D.) 15 min. AMRAP of:
-1 rope climb (competitor: legless / scale: 3 progression or 6 ring row)
-5 hspu,
-10 alt. pitsols,
-1 – 50 yd. sled push (225#/135#)

Annie

Posted by bobby
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10
Jul

A.) Run 400, 15 PVC passovers, 30 double unders, 10 ytw’s, 10 single leg glute bridge, 20 supermans, 20 bird dogs, 10 strict pull-ups

B.) group dynamic warmup then med. ball warmup:
:30 toss left, :30 toss right, :30 between legs toss, :30 squat toss

C.) Floor Press: 7 min. Warmup then:
5(65%), 5(75%), 5(80%), 5+(85%)
(Superset each set w/ 5 strict ring dips – then 2:00 rest)

D.) “Annie”
For Time:
50-40-30-20-10 reps of:
-double unders,
-sit-ups
(Scale singles: 150-120-90-60-30)

E.) mobility:
Calf/pec smash, 3 way band hamstring, doorway pec stretch, calf slant board

Wednesday’s WOD

Posted by bobby
Comment
8
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 push-ups / 10 strict pull-ups / 10 ovh squat  (face wall)

B.) Group Dynamic Warm-Up / Clean and Jerk Progressions

C.) EMOTM for 12 min. perform 2 clean or 2 power clean
(Build up to a heavy double)

D.) For Time:
-25 wall ball (20#/14#),
-Run 400 m. w/ wall ball (20#/14#),
-25 hang power clean (95#/65#),
-Run 400 m. w/ wall ball,
-25 wall ball,
-Run 400 m. w/ wall ball

Tuesday’s WOD

Posted by bobby
Comment
7
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 30 speed skaters / 10 single leg glute bridge / 20 hollow rocks/ 10 kb swings / up and down monkey bars of choice x 2

B.) Group Dynamic Warm-Up

C.) Strict Press:  7 min. warm-up then:

5 (65%), 5(75%), 5(80%), 5+(85%) (2:00 rest)
(take 90% of your 1 rep max, and perform all 4 working sets based off that #)

D.) 3 – 6 – 9 – 12 – 9 – 6 – 3 reps for time of:
-C2B pull-ups,
-KB snatch (53#/35#)

E.) Practice Handstand Walking or Scale to max hand stand hold x 2

Monday’s WOD – “New Training Cycle”

Posted by bobby
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6
Jul

Today is the start of a new strength training cycle. This week we will start with 7 min warm-ups then head into 4 working sets of 5 reps. You will be working off a training max that is 90% of your 1 rep max. We will perform this rep scheme for two weeks. So for example today we will be doing back squats. You will take 90% of your 1 rep max back squat. Then we will do a set at 65% of that #, 75%, 80%, and 85% of that # for 5+ on the set. It is very important to do as many reps as possible (with out injuring yourself of course) on that last set. You will have two min. rests between your four working sets.

Monday’s WOD
A.) Run 400 m. or row 500 m. / 15 pvc passovers / 15 band scap squeze / 20 grasshoppers / wall stretch / 20 bird dogs / 20 supermans / 10 air squats (face wall)

B.) Group Dynamic Warm-Up

C.) Back Squat: 7 min. warm-up then:
5 (65%), 5(75%), 5(80%), 5+(85%) (2:00 rest)
(take 90% of your 1 rep max, and perform all 4 working sets based off that #)

D.) For Time:
-Run 400 m.,
-50 double unders (150 singles),
-40 push-ups (hand release),
-30 v-ups,
-20 burpees,
-Run 400 m.

Saturday Partner WOD

Posted by bobby
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5
Jul

7 Minute AMRAP #1

Note: Partners Work At The Same Time:

One person is doing the 1st movement with prescribed reps. Partner is doing the other movement for max reps.

15 Wall Balls,

Sumo Deadlift High Pull (95/65)

Rest 3 minutes

7 Minute AMRAP #2

15 Ring Rows,

Clean (135/95)

Rest 3 Minutes

7 Minute AMRAP #3

15 burpees,

Deadlift (225/155)

Rest 3 Minutes

7 Minute AMRAP #4

Thrusters (95/65)

Thrusters are partners back and forth in sets of 10

Score is Total Number of Sumo Deadlift High Pull, Cleans, Deadlifts, Thrusters

4th of July WOD

Posted by bobby
Comment
3
Jul

“JACK”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / scorpions / 20 bird dogs / 20 v-ups / 20 grasshoppers / 3 wall climbs / band shoulder stretch
B.) Group Dynamic Warm-Up
C.) “JACK”
20 min. AMRAP of:
-10 push press (115#/80),
-10 kb swings (53#/35#),
-10 box jumps (24″/20″)

4th of July Update / Thursday’s WOD

Posted by bobby
Comment
2
Jul

We will be open for a 6:00 am WOD and a 9:00 am WOD on Friday for the 4th of July.

Wear your red white and blue and come prepared for a fun hero wod. “MERICA”

Saturday & Sunday normal hours.

Thursday’s WOD
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 30 double unders / 15 push-ups / 10 ring rows / 10 kb swings / 3 skin the cat /
B.) Quick Dynamic Warm-up (5 min) + :30 plank, :30 left side plank, :30 right side plank, :30 superman hold, :30 mt. climbers, :30 speed skaters, :30 air squats, :30 handstand hold
C.) For Time:
-Run 1 mile,
-Rest 5 min.,
-Run 800 m.,
-Rest 3 min.,
-Run 400 m.,
-Rest 2 min.,
-Run 200 m.,
-Rest 1 min.,
-Run 100 m.

*Score = total time including rest

D.) 3 sets of:
-50 mb russian twist,
-20 ghd or pvc sit-up,
-20 back extension

Wednesday’s WOD – “MARY”

Posted by bobby
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1
Jul
A.) Run 400 m. or Row 500 m. / 20 bird dogs / 20 back extensions / 20 hollow rocks / 30 speed skaters / 15 pvc passovers / 15 ovh squat (face wall) / 15 push-up

B.) Group Dynamic warm-up

C.) “MARY”
20 min. AMRAP of:
-5 handstand push-ups,
-10 pistol squats (5 right / 5 left – may alternate)
-15 pull-ups

D.) Mobility (take 10 min):
-Inner thigh roll, IT band roll, lat roll, calve roll, thoracic spine roll/extension, barbell triceps smash, partner shoulder stretch

Michelle A.’s B-Day WOD

Posted by bobby
Comment
30
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 25 double unders / 20 grasshopper / 10 single leg glute bridge (ea. leg) / 10 ring row / 10 kb swing

B.) 1:00 plank, :30 right side plank, :30 left side plank, :30 superman hold, :30 mt. climbers, :30 jumping jacks, :30 air squat, :30 burpees

C.) “Michelle’s B-Day WOD”
-41 calorie row buy in then:
-6 split jerk (135#/95#) (3 right leg, 3 left leg),
-30 tire flips,
-41 sit-ups,
-6 split jerk (135#/95#) (3 right leg, 3 left leg),
-30 air squats,
-41 sit-ups
*Competitors use (185#/ 130#)
D.) Mobility – 10 min. roll to recover
-partner 4-way shoulder stretch

Monday’s WOD

Posted by bobby
Comment
29
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 bird dogs / 20 supermans / 20 v-ups / 10 strict pull-up / 10 ovh sqhat (45/35)

B.) Group Dynamic Warm-up then snatch progressions

C.) 15 min. ascending ladder of:
2,2,2…4,4,4…6,6,6…etc of:
-Wall Balls (20#/14#),
-Power Snatch (135#/95#)(115#/75#)(95#/65#),
-Push-ups (hand release)

D.) 3 x:
-400 m. run
(2:00 rest between runs)

E.) Mobility

Sunday’s WOD

Posted by bobby
Comment
28
Jun

A.) Warm-up:  Run 400 m. or Row 500 m. / 15 pvc passover / 15 ovh squat / 10 pull-ups/ 15 push-ups/ 30 double unders / 20 mt. climber

B.) Clean & Jerk Progressions

C.) EMOTM for 10 min. perform:

-1 Clean & Jerk @ 70% 1rm

D.) 4 sets:

-3 Hang clean pulls @  95%, 100%, 105%, 110% of 1rm clean

-6 tire flips

-(:60 rest between sets)

Saturday’s WOD

Posted by bobby
Comment
27
Jun
A.) Warm-Up:  Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 grasshoppers / 20 supermans / 20 hollow rocks /10 toes to bar / 3 wall climbs

B.) In teams of 3 complete the following:
24 minute AMRAP of:
-Run 400 m w/ mb or sandbag (30#/20#).,
-15 wall climbs,
-30 Ring Rows,
-45 kb swings (53#/35#),
-60 sit-ups
(ea. person is working at the same time. When Partner A gets back from run, Partner B runs 400 m. and Partner A Takes over where B & C left off – You may partition this workout any way you want except for 800 m. runs in that Partners A, B, & C switch off running)

Friday’s WOD

Posted by bobby
Comment
26
Jun
A.) Run 400 m. or Row 500 m. / 10 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 scorpions / 20 v-ups / 20 mt. climbers / 10 strict pull-up / 10 kb swings

B.) Group Dynamic Warm-up

C.) 20 minutes to find a “3″ rep max deadlift
5(50%), 3(65%), 3(75%), 3(85%), 3?, 3?
(2:00 rest between sets)

D.) “NANCY”
5 rounds for time of:
-400 m. run,
-15 ovh squat (95#/65#)

Thursday’s WOD

Posted by bobby
Comment
25
Jun
A.) Run 400 m. or Row 500 m. / 30 double unders / 10 single leg glute bridge (ea. leg) / 15 pvc passovers / 10 ring rows / 15 push-ups / 10 kb taters

B.) Group Dynamic Warm-Up

C.) For Time:
Buy In:  1,000 m. row then:
6 rounds of:
-7 ring dips,
-7 burpee pull-up,
-7 reverse ball slam (30#/20#)

D.) Practice straight bar mu then:

Mobility:
Calf smash, 4-way partner shoulder stretch, doorway stretch, 3 – way band hamstring stretch

Wednesday’s WOD

Posted by bobby
Comment
24
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 kip swings / 20 supermans / 20 hollow rocks / 20 grasshoppers / 15 ovh squat (face wall)

B.) Group Dynamic Warm-Up

C.) 20 minutes to find 1 rep max hang squat clean
5(50%), 3(70%), 2(80%), 1(90%), 1?, 1?

D.) 10-9-8-7-6-5-4-3-2-1 reps for time of:
-Toes to Bar,
-Thruster (95#/65#)

Tuesday’s WOD

Posted by bobby
Comment
23
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 mt. climbers /  20 hollow rocks /30 double unders

B.) Group Dynamic Warm-Up

C.) 25 min. AMRAP of:
-200 m. run,
-5  strict pull-up,
-10 ring push-ups,
-15 ab mat sit-ups,
-20 walking lunge steps

D.) 2 sets:
up and down monkey bar of choice

Monday’s Workout

Posted by bobby
Comment
22
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 30 speed skaters / 10 strict pull-up / 10 single leg glute bridge (ea. leg) / 10 kb swings

B.) Group Dynamic Warm-Up

C.) 20 minutes to find a 1 rep max Front Squat:
10(50%), 5(70%), 3(80%), 1(90%), 1?, 1?
(2:00 rest between sets)
Then:
15 minutes to find a 1 rep max Push Press:
10(50%), 5(70%), 3(80%), 1(90%), 1?, 1?
(2:00 rest between sets)

D.) 2,000 m. recvoery row or 1,600 m. run

Friday’s WOD

Posted by bobby
Comment
19
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 50′ inchworm / 50′ reverse lunge / 50′ side lunge / 50′ spiderman / 50′ high knee pull / 15 ovh squats (face wall)

B.) 1:00 double unders, 1:00 plank, :30 L plank, :30 R plank, :30 superman hold, :30 up and through, :30 single leg rdl, :30 push-ups

C.) 20 min. to find 1 rep max floor press
10(50%), 5(70%), 3(80%), 2(90%), 1?, 1?
(2:00 rest between sets)

D.) For Time:
-70 ball slams (30#/20#),
-60 sit-ups,
-50 burpees,
-40 kb swings (53#/35#),
-30 push press (115#/80#)

E.) Partner shoulder mobility

Thursday’s WOD

Posted by bobby
Comment
18
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 15 kip swings / 20 grasshoppers / 20 supermans / :60 plank / 15 push-ups / 15 kb swings

B.) Group Dynamic Warm-Up

C.) Weighted Pull-up: 2-2-2-2-2-2
(Increase weight ea. set – :90 rest between sets – Finish HAP)

D.) “Jackie”
For Time:
-1,000 m. row,
-50 thrusters (45#/35#),
-30 pull-ups

Wednesday’s Workout

Posted by bobby
Comment
17
Jun
A.) Run 400 m. or Row 500 m. /30 double unders /15 pvc passovers / 5 fig. 8′s / 50′ inchworm / 50′ side lunge / 50′ reverse lunge + twist / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 strict pull-ups

B.) :30 speed skaters, :30 mt. climbers, :30 push-ups, :30 plank, :30 superman hold, :30 jumping jacks, :30 up and through, :30 air squat, :30 single leg RDL

C.) 4 min. AMRAP of:
-5 deadlift (275#/185#),
-10 burpees

-Rest 3 min. then:

4 min. AMRAP of:
-5 hang power clean (165#/115#),
-10 ring rows

-Rest 3 min. then:

4 min. AMRAP of:
-5 power snatch (135#/95#),
-10 box jumps (24″/20″)

D.) 1,000 m. recovery row or 800 m. run
Roll to Recover

Tuesday’s WOD

Posted by bobby
Comment
16
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 15 push-ups / 20 bird dogs / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 10 kb sumo deadlift high pull

B.) Group Dynamic Warm-Up

C.) Spend 20 min. to build up to as heavy as possible split jerk (work technique if new)
5(50%), 3(70%), 2(80%), 1(90%), 1?, 1?
(2:00 rest between sets)

D.) 12 min. AMRAP of:
-10 toes to bar (scale: hanging knee to chest or 15 v-ups),
-10 ring push-ups (scale: hand release push-up),
-10 kb swings (53#/35#)
(competitors scale up to 70#/53#)

E.) Partner shoulder mobility – 4 way  (:30 ea. way)
Band lat stretch (:45 ea. way)

Monday’s Workout

Posted by bobby
Comment
15
Jun
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 30 double unders / 20 grasshoppers / 10 strict pull-up / 15 ovh squat w/ pvc (face wall)

B.) Group Dynamic Warm-Up

C.) Back Squat: 10 min. warm-up then:
3(75%), 3(80%), 2(85%), 2(90%), 2+(95%)
(2:00 rest between sets)

D.) For Time:
-100 lateral hops over hurdle (over & back = 2),
-75′ burpee broad jump,
-50 walking lunge steps,
-25 alt. pistol squats,
-5 muscle up (scale: 15 pull-up and 15 ring dip)

E.) 800 m. cool down run
Roll to Recover

Friday’s Workout

Posted by bobby
Comment
12
Jun
A.) Run 400 m. / 20 speed skaters / 20 bird dogs /15 pvc passovers / 15 band scap squeeze / 15 pvc ovh squat (face wall) /10 strict pull-up / 10 kb swings

B.) Group Dynamic Warm-up

C.) EMOTM for 10 min. perform:
-Even Min:  20 abmat sit-ups
-Odd Min: 5 burpee box jump (30″/24″)

D.) 3 rounds of:
Against a 4:00 running clock complete:
-10 shoulder to over-head (135#/95#),
-400 m. run,
-Double Unders x Max Reps
(3:00 rest between sets)
(Score is max double unders)

Thursday’s WOD

Posted by bobby
Comment
11
Jun
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 5 fig. 8′s / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 bird dogs / wall stretch / 10 strict pull-ups

B.) :30 jumping jacks, :30 up and through, :30 mt. climbers, :30 push-ups, :30 plank, :30 v-ups, :30 squat jumps, :30 walking lunges

C.) Floor Press: 8 min. warm-up then:
E2MOTM for 10 min. perform:  3(75%), 3(80%), 3(85%), 2(90%), 2+(95%)

D.) 20 min. AMRAP of:
-2 rope climb (scale: 6 rope climb progressions or 12 ring rows),
-6 hang power clean (155#/105#),
-18 wall ball (20#/14#)

Wednesday’s WOD

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10
Jun
A.) Run 400 m. or Row 500 m. /25 double unders / 10 single leg glute bridge (ea. leg) / 15 pvc passovers / 10 ovh squat (face wall) / 10 ring row / 20 bird dogs

B.) Group Dynamic Warm-up

C.) Deadlift: 10 min. warm-up then:
3(70%), 3(75%), 3(80%), 3(85%), 3+(90%)
(2:00 rest between sets)

D.) 10 rounds for time of:
-7 ball slams (30#/20#),
-5 toes to bar (Scale: hanging knees to chest or 7 v-ups)

Tuesday’s WOD

Posted by bobby
Comment
9
Jun
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 20 supermans / 10 toes to bar / 20 mt. climbers / :30 handstand hold / :30 squat therapy (wall)

B.) Group Dynamic Warm-up

C.) Strict Press: 8 min. warm-up then:
3 strict press e2motm for 10 min. (start at 70% – increase weight reach set)

D.) 500 m. row for time

E.) 10 min. AMRAP of:
-12 kb swings (7#0/53#),
-12 burpees

Monday’s Bday WOD

Posted by bobby
Comment
8
Jun
A.) Run 400 m. / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 20 bird dogs / 20 hollow rocks / 20 speed skaters / wall stretch

B.) Front Squat: 10 min. warm-up then:
-3 front squat e2motm for 8 min. @85% 1rm

C.) For Time:
Buy in:  300 m. farmers walk (53#/35# kb ea. hand) then:
3 rounds of:
-50 air squats,
-50 double unders (scale: 150 singles)

D.) Foam roll: calf smash, center quad rock and roll, inner thigh, glutes,
Static: 3 way band stretch

Heather’s B-Day WOD

Posted by bobby
Comment
5
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 10 good morning (45#/35#) / 10 ovh squat (45#/35#) / 3 wall climb

B.) Group Dynamic Warm-up

C.) EMOTM for 10 min. perform the following @ 75% 1rm:
-1 power clean +
-1 hang power clean +
-1 hang squat clean
(last set perform 1 power clean + 1 hang power clean + 2 hang squat clean = 31 reps)

D.) For Time:
Buy In:  31 meter sled push (225#/155#) then:
-6 rope climbs (scale: 15 progressions or 31 ring rows),
-6 deficit hspu (hands on 45# bumper plates),
-31 tire flips,
-31 back rack walking lunge steps ea. leg (95#/65#),

(you may partition this work out any way you want)

Thursday’s WOD

Posted by bobby
Comment
5
Jun
A.) Run 400 m. or row 500 m. / 15 pvc passovers / 15 band scap squeeze / 10 ring dips / 20 mt. climbers / 30 speed skaters / :30 handstand hold / 15 air squats

B.) Group Dynamic Warm-Up

C.) Floor Press: 8 min. warm-up then:
3(75%), 3(80%), 3(85%), 3(90%), 3+(95%)
*sets must be completed every 2 min. on the min. for 10 min.

D.) For Time:
-Run 800 m.,
-15 kb swings (53#/35#)(scale up or down w/ kb weight)
-15 ring push-ups,
-Run 400 m.,
-15 kb swings,
-15 clapping push-ups,
-Run 200 m.,
-15 kb swings,
-15 hand release push-ups

Fight Gone Bad

Posted by bobby
Comment
3
Jun
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 5 fig. 8′s / 20 supermans / 10 toes to bar / 1:00 plank / 15 push-ups / 10 ovh squat (45#/35#)

B.) Group Dynamic Warm-Up

C.) “Fight Gone Bad”
3 rounds for max reps of:
-1:00 wall ball (20#/14#),
-1:00 sumo deadlift high pull (75#/55#),
-1:00 box jumps (20″/16″),
-1:00 push press (75#/55#),
-1:00 row (calories)
-1:00 rest

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.

Tuesday’s WOD

Posted by bobby
Comment
2
Jun
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 20 grasshoppers / 20 bird dogs / 20 hollow rocks / 15 kip swings / 15 kb swings

B.) Group Dynamic Warm-Up

C.) Deadlift: 10 min. warm-up then:
5(75%), 5(80%), 3(85%), 3+(90%)
(2:00 rest between sets)

D.) 3 rounds for time of:
-7 sumo deadlift highpull (115#/80#),
-21 pull-ups,
-7 hspu,
-21 double unders (Scale: 63 singles)

Monday’s WOD

Posted by bobby
Comment
1
Jun
A.) Run 400 m. or Row 500 m. / 25 double unders / 15 pvc passovers / 15 band scap squeeze / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 3 wall climb / 3 skin the cat

B.) Group Dynamic Warm-up

C.)3 Heaving Snatch Balance every 2 min. on the min. for 10 min.
(Start at 70% 1RM – increase weight ea. set – finish HAP )

D.) 21 – 15 – 9 – 6 – 3 reps for time of:
-OVH Squat (95#/65#)(75#/55#)(65#/45#)
-Bar Facing Burpees

Friday’s WOD

Posted by bobby
Comment
29
May
A.) Run 400 m. / 10 pvc passovers / 10 ytw’s / 1:00 plank / 20 supermans / 20 grasshoppers / :30 squat therapy (wall)

B.) Group Dynamic Warm-Up

C.) Clean & Jerk progressions warm-up then:
Every minute on the minute for 20 min, alternating:
-Odd min: 1 power clean + 1 hang power clean + 1 jerk @ 75-80% 1RM
-Even min:  5 strict pull-up (scale up with vests or weight, scale down with bands, NO KIPPING)
(Competitors may do 3 MU)

Thursday’s WOD

Posted by bobby
Comment
28
May
A.) Run 400 m. / 15 pvc passovers / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 30 speed skaters / 20 ovh walking lunge steps / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Floor Press: 10 min. warm-up then:
5(75%), 5(80%), 3(85%), 3+(90%),

D.) 3 rounds of:
-20 box jumps (24″/20″ – games standard),
-20 burpees,
-Run 400 m.

E.) Mobility:
1 min. achilles-calf smash (per side) (use barbell, kb, lacrosse ball or firm foam roll),
1 min. inner thigh roll (per side),
1 min. IT band roll (per side),
1 min. doorway pec stretch

Wednesday’s WOD

Posted by bobby
Comment
27
May
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 20 supermans / 20 hollow rocks / 15 kip swings / wall stretch

B.) Group Dynamic Warm-Up

C.) Back Squat: 10 min. warm-up then:
5(75%), 5(80%), 3(85%), 3+(85%)

D.) 5 rounds for time of:
-12 kb goblet squats (53#/35#),
-6 kb snatch right arm (53#/35#),
-6 kb snatch left arm (53#/35#),
-12 ring row

E.) Cash-Out:  Muscle-Up skill work & practice
2 x 5 progressions or MU

Tuesay’s WOD

Posted by bobby
Comment
26
May
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 20 grasshoppers / 20 speed skaters / wall stretch / 10 strict pull-ups / 10 kb swings

B.) Group Dynamic Warm-up then med. ball warm-up (:30 ea. way)

C.) Push Press: 8 min. warm-up then:
5(75%), 5(80%), 3(85%), 3+(90%)

D.) 12 min. AMRAP of:
-3 hspu,
-9 ball slams (30#/20#),
-15 v-ups,
-21 double unders (scale: 63 singles)

Laurie’s B-Day WOD

Posted by bobby
Comment
21
May
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 30 du / 10 single leg glute bridge (ea. leg) / 20 mt. climbers / 20 bird dogs / 20 hollow rocks

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
6(70%), 6(75%), 4(80%), 4+(85%)

D.) For Time:
-Buy In:  30 double unders (scale: 90 singles),
*3 rounds of:
-10 kb swings (70#/53#),
-10 thrusters (45#/35#),
-10 barbell walking lunge steps (45#/35#),
-Cash out: 30 double unders (scale: 90 singles)

Mel Dassie & Tom Takasaki’s B-Day WOD

Posted by bobby
Comment
20
May
A.) Run 400 m. / 10 pvc passovers / 5 fig. 8′s / 10 ytw’s / 20 grasshoppers / 20 speed skaters / 10 ovh squats / 10 ring rows

B.) Group Dynamic Warm-Up

C.) “Mel’s B-Day WOD:”
For Time:
-34 cal row,
-34 air squats,
-34 ball slams (30#/20#),
-34 sit-ups
-34 back extensions

-Rest 5 minutes then:

D.) “Tom T’s B-Day WOD:”
7 rounds for time of:
-6 deadlifts (225#/155#),
-6 burpee box jumps (24″/20″)
*Ea. WoD will be timed separately (So we will have two WOD Times
*Happy Bday Mel and Tom