Friday, February 21, 2020

Friday

Warm up
10 mins
Strength (20 mins to complete strength)
4x4 DeadLift 

4 rounds not for time
8 single leg DB left leg
8 single leg DB right leg
8 slow body ups
Metcon (~25 mins)
Partner WOD
2 rounds
Run 800m (together)
150 overhead lunges 
150 Russian twist
50 pull-ups 
RX40/25
One person works at a time, break it up any way you want. Good Luck!!
Cool down
5min

Thursday, February 20, 2020

Thursday

Strength
Part 1
15 mins to complete 4 rounds
20 KB sumo deadlift
8 single leg hip thrusts left leg
8 single leg hip thrusts right leg 
15 eye level KB swings 
QUALITY OVER SPEED!
Part 2
4 rounds not for time.
30 plank alternating knee to elbows
30 v-ups
Metcon
12 Min AMRAP
20 Double Unders
1 front squat 
1 hang squat clean thruster
1 push press
20 Double Unders 
2 front squat 
2 hang squat clean thruster
2 push press
20 Double Unders 
3 front squat 
3 hang squat clean thruster
3 push press….

Keep adding 1 rep of each:
front squat 
hang squat clean thruster
push press

Always completing 20 double unders in between.

Wednesday, February 19, 2020

Wednesday

Warm up
~ 10mins
Strength
~(20mins)
4x6 back squats
4x6 shoulder press
Metcon 
5 Rounds ~ (25mins)
200m Run
15 pull ups
10 single DB overhead lunge right
10 single DB overhead lunge left
RX 40/25
Cool down
~5mins
Stretching
Rolling out

Tuesday, February 18, 2020

Tuesday

Warm up
~10min
Strength 
Core x2
30 knee crunches
30 alternating crunches
30 leg raises
30 bicycles
30 flutter kicks
30 heel touches
60 second plank
30 superwomen
Metcon
4 rounds ~(25 mins)
20 burpees
20 Alternating step ups
20 box jumps
RX 40/25
Cool down
Stretching
Rolling out

Monday, February 17, 2020

Monday

Warm up
~10min
Strength
16 min EMOM
1 full Snatch + 2 Overhead squat 
Metcon 
4 Rounds for time (20min cap)
Run 400m
30 KB Swings
30 Air Squats
RX 53/35
Cool down
Stretching
Roll out

Friday, February 7, 2020

Friday

*Strength
14 min Emom
Min 1: 3 behind the neck push press
Min 2: 1 overhead squat

*Metcon
In Teams of 2 Complete:
24 Min AMRAP
Partner 1: Run 200 Meters
Partner 2: 7 Supine Rows + Max Wall Balls Until your Partner Returns

When Partner 1 Returns - Switch

Keep Switching Back and Forth with the Goal to Be Max Wall Balls in 24 Min!

OR

Individual 
20 min AMRAP
Run 200m
20 wall balls
10 supine rows

RX Men: 20 ball
RX Women: 14 ball

Thursday, February 6, 2020

Thursday

2k Row

*Metcon
40 DB Alt Shoulder Press
40 DB Step Ups
30 DB Alt Shoulder Press
30 DB Step Ups
20 DB Alt Shoulder Press
20 DB Step Ups
10 DB Alt Shoulder Press
10 DB Step Ups


RX Men: 40-50
RX Women: 20-35

Wednesday, February 5, 2020

Wednesday

4x6
Front squat
Shoulder press

4x8 tempo push ups ( 4 seconds descent to hover 1 inch from the floor for 1 second then push back up with max power)

*Metcon
5 Rounds ( try to finish each round under 3 mins)🙃
10 Barbell Clean and Jerks
10 Box Jump Overs
10 Barbell Thrusters
10 Box Jump Overs

Rest 1 Min Between Rounds

RX Men: 95-115+
RX Women: 65-75+

Tuesday, February 4, 2020

Tuesday

3 rounds 
20 medball twist
20 medball butterfly sit up
20 medball leg raise ( hold ball over head while laying down, raise legs to the ball)
20 medball lunge with twist 

*Metcon
3 Rounds ( time cap 20 min) YEP!!
Run 400 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups

RX Men: 40-50 DB
RX Women: 25-35 DB

Monday, February 3, 2020

Monday

Officer Nathan Martin”
20 min Amrap 
6 box jumps
4 bar muscle ups or 4 chest to bar pull ups
74 double unders
45 wall balls

Thursday, January 30, 2020

Thursday

500m row
Rest, so wait for the next person to Finish the row.
500m row

Metcon
“Kelly”
5 Rounds for time
400m run
30 box jumps
30 wall balls

Rx 24/20 inch
Rx 20/14 

Wednesday, January 29, 2020

Wednesday

Strength
5x3 front squat (80%)
3x5 pistols 

“Nancy”
5 rounds for time
400m run
15 over head squats
RX 95/65

Tuesday, January 28, 2020

Tuesday

Strength 
5x3 strict press (80%)
3x10 DB curls

“Helen”
3 rounds for time
400m run
21 KB swings
12 pull-ups 

Rx53/36

Monday, January 27, 2020

Monday

Strength
4 rounds
30 kb swings
Rest 2 mins
20 Turkish get ups (10/10)
Rest 2 mins
30 KB cleans (15/15)
Rest 2 mins 
30 KB overhead lunges (15/15)


Metcon
“Fran”
21,15,9
Thrusters
Pull-ups 

Rx 95/65

Friday, January 24, 2020

Friday

Strength
Power Snatch (20 Min to find Heavy 3 Touch and Go)

Power Snatch (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

*Metcon
15 min AMRAP
10 power cleans
10 handstand push ups

RX Men: 95-125
RX Women:65-95

Thursday, January 23, 2020

Thursday

Strength
Deadlift 4x4

4 Rounds
NOT FOR TIME
8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

For this one, I want to see slow and good form. 

*Metcon
5 Rounds
15 Kettlebell Swings
15 Burpees
RX Men: 53 KB
RX Women: 35 KB

Wednesday, January 22, 2020

Wednesday

Strength
Front Squats (20 Min to find Heavy 3)

Front Squats (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

*Metcon
3 Rounds
Each Round is a 4 Min AMRAP
20 Double Unders / Dumbbell Hop Overs
5 Barbell Front Squats
3 Barbell Thrusters
Rest 1 Min Between AMRAPs

RX Men: 75#
RX Women: 55#

Tuesday, January 21, 2020

Tuesday

Strength
4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

Rest 2 Mins before moving on

4 Rounds of:
16 Renegade Row (w/push up)
100m Overhead Plate Carry
Choose weight for you scores

*Metcon
10 Rounds
6 Barbell Power Cleans
8 Weighted Sit Ups 

RX Men: 95-115
RX Women: 65-75 

Monday, January 20, 2020

Monday

Strength
Power Clean (20 Min to find Heavy 3 Touch and Go)

Power Clean (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

*Metcon
20 min AMRAP
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats

Friday, January 17, 2020

Friday

*Strength
Back Squat 
5x5 work up to 85%

*Metcon 
400m Run
20 KB Swing 53/35
400m Run
20 Flutter Kicks
400m Run
20 Burpees
400m Run
20 Wall Balls 20/14
400m Run
20 double unders
400m Run
100m Heavy Farmer Carry (heavy) Finish Strong

Friday

Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift  4 rounds not for time 8 single leg DB left leg 8 single ...