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WOD 7.21.17

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“Your life is a reflection of your habits. If you want different results, choose different habits.” ~Unknown

Function:
A. Close Grip Bench Press
20 minutes to Build to a 3RM

Fitness & Performance:
A. Close Grip Bench Press
20 minutes to Build to a 1RM

Conditioning:

Function: 5 Minute AMRAP:
Hand Release Push-ups

Rest 3 minutes

5 minute AMRAP:
Ring Rows

Fitness: 5 Minute AMRAP:
Push-ups

Rest 3 minutes

5 minute AMRAP:
Kipping Pull-ups

Performance: 5 Minute AMRAP:
Kipping Handstand Push-ups

Rest 3 minutes

5 minute AMRAP:
Kipping C2B Pull-ups

For people who are doing the Hoedown tomorrow:

15 minute AMRAP at easy aerobic pace:
15/12 cals on bike or rower
400m jog
45 second front leaning rest

 

WOD 7.19.17

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“There’s nowhere you can be that isn’t where you’re meant to be.” ~The Beatles

Function & Fitness:
A. Hang Power Clean
20 minutes to Build to a technical 3RM

Performance:
A. Power Clean
20 minutes to Build to a 1RM

8 minute AMRAP:

Function:
8 Deadlifts @ the weight you hit in A
30 Single Unders
15 yard walking lunges @bodyweight

Fitness
Cleans @80% of A

Performance:
Cleans @90% of A

WOD 7.18.17

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“The ballplayer who loses his head, who can’t keep his cool, is worse than no ballplayer at all.” ~ Lou Gehrig

20 Min AMRAP:
500m row or 400m run or 0.6 miles on the bike
10 Box Jumps (20/16, 24/20, 24/20)
10 Toes to bar (abmat sit-ups or hanging knee raises, Toes to rings)
500m row or 400m run or 0.6 miles on the bike
10 Ring Push-ups (Band assisted push-ups, regular push-ups)
10 Strict Pull-ups

 

WOD 7.17.17

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When you come to a fork in the road, take it.” ~Yogi Berra

Function & Fitness:
A. Back Squats
20 minutes to Build to a 3RM

Performance:
A. Back Squat
20 minutes to Build to a 1RM

“Helen”
Run 400m
21 KBS (1/0.75, 1.5/1 for fitness and performance)
12 Pull-ups (function= ring rows)

WOD 7.16.17

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SKILL DAY SUNDAY!

Kipping Pull Ups:
Coaches choice of drills and scaling.
The workout wont contain pull-ups though because tomorrow will be “Helen.” So the skill can directly be put to use on Monday.

12 minute Partner AMRAP:
You Go, I go:
50 Double unders or single unders
200m row or run or 0.3 mile bikd
8 Burpees

 

WOD 7.15.17

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Never dull your shine for somebody else.” ~Tyra Banks

Function & Fitness:
A. Back Squats
4 x 4 @3010, rest 2 minutes

Performance:
A. Back Squat
4 x 1.1.1 @30X0, rest 20 sec/2 minutes

15 Min EMOM
Minute 1: 10 GHD sit-ups (fun/fit= 10 ab roll outs)
Minute 2: Pallof Hold 20-30 seconds per side
Minute 3: 1 Turkish Get-up per side

 

WOD 7.14.17

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“Everything negative – pressure, challenges – is all an opportunity for me to rise.” ~Kobe Bryant

Function & Fitness:
A. Clean Pull + Hang Power Clean + Power Clean
4 x 1 + 1 + 1, rest 2 minutes

Performance:
A. Power Clean
4 x 1.1.1, rest 20 sec/2 minutes

All Levels:
A. Romanian Deadlift
3 x 8 @3010, rest 2 minutes

3 Rounds for time:

10 Strict Pull-ups (Banded pull-ups, unweighted pull-ups or pull-up/Ring row combo)
15 yard Handstand Walk (15 yard crab walk)
30 Push-ups (Fun= Banded push-ups)
35 Single-unders (all levels)

*15 minute time cap

WOD 7.13.17

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I’ve failed over and over and over again in my life and that is why I succeed..” ~Michael Jordan

Function:
A. Snatch Pull + Hang Power Snatch
5 x 1 + 1, rest 2 minutes

Fitness & Performance:
A. Snatch
70% x 1 rep x 1 set
75% x 1 rep x 1 set
80% x 1 rep x 1 set
85% x 1 rep x 1 set
90% x 1 rep x 2 sets
Rest as needed between sets

All Levels:
B. Cossack Squats
70% x 1 rep x 1 set3 x 20 alternating reps, rest 1-2 minutes

5 Min AMRAP:
5 Front Squats (65/45, 95/65, 115/80)
5 Chest to bar pull-ups (banded pull-ups, COB pull-ups)
5 cals on Bike or rower

WOD 7.12.17

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“When you put a lot of hard work into one goal and you achieve it, that’s a really good feeling.” ~Derek Jeter

Function:
A1. Strict Press
3 x 6-8 @3010, rest 1 minute

A2. Single Arm Banded Row
3 x 10 per side with a 3 second hold at the top, rest 1 minute

Fitness:
A1. Push Press
3 x 4-6, rest 2 minutes

A2. Supinated Barbell Bent Over Row
3 x 6-8, rest 1 minute

Performance:
A1. Push Jerk + Split Jerk
3 x 1 + 1, rest 2 minutes

A2. Supinated Barbell Bent Over Row
3 x 6-8, rest 1 minute

Every 2 minutes for 8 minutes:
8 Hang Power Cleans (65/45, 95/65, 135/95)
8 Bar Facing Burpees (fun=no push-up burpees)
8 Box Jumps (20/16, 24/20, 24/20)