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WOD 6.23.17

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“You didn’t come this far, just to come this far.” ~Unknown

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

Fitness & Performance:
A. Clean
75% x 2 cleans x 2 sets
85% x 2 cleans x 2 sets
88% x 1 rep x 2 sets
91% x 1 rep x 2 sets
Rest as needed between sets

Conditioning:
13 second sprint on AB
Rest 1 minute
90 second AMRAP:
10 Thrusters (55/35, 75/55, 95/65)
10 Burpee box jumps (20/16 with No Push-up burpees, 24/20, 30/24)
Rest walk 4 minutes x 2-3

WOD 6.22.17

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“When you think you’re done, you’re at only 40% of your bodies capabilities.” ~David Goggins

Function & Fitness:
A. Conventional Deadlift
4 x 6, rest 2 minutes

B. Sumo Stance Barbell Goodmorning
4 x 10 @3010, rest 1-2 minutes

Performance:
A. Deficit Deadlifts
4 x 6-8 @30X0 while standing on two 45 pound plates, rest 2 minutes

B. Sumo Stance Barbell Goodmorning
4 x 10 @3010, rest 1-2 minutes

3 Rounds For Time:

200m med ball run (14/10, 20/14, 20/14)
8 burpees (no push-up burpees)

*10 minute cap

WOD 6.21.17

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“You have to fight even when you already feel defeated.” ~Unknown

Function:
A. Front Squat
4 x 10 @3010, rest 2 minutes

B. Dmubbell Row
3-4 x 10-12 per side @3010, rest 1 minute

Fitness & Performance:
A. Front Squat
4 x 8 @30X0, rest 2 minutes

B. Dmubbell Row
3-4 x 10-12 per side @3010, rest 1 minute

10 Minute AMRAP:
10 Hang Squat Cleans (Goblet squats, 95/65, 135/95)
10 Front rack Reverse Lunges (45/35, 95/65, 135/95)
4 Muscle Ups (10 Banded Pull-ups, 10 Chest to bar pull-ups)

WOD 6.20.17

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“EFFORT! Nobody can can judge that because effort is between You and You.” ~Ray Lewis

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

B. Single Leg Glute Bridge
3-4 x 10-12 per side with a 3 second hold at the top, rest 1 minute

Fitness & Performance:
A. Power Snatch + Hang Power Snatch
5 x 1 + 1, rest 2 minutes

B. Glute Ham Raise
4 x 8-10 @3010, rest 1-2 minutes- do these weighted if possible

Conditioning:
On the 3 minute for 9 minutes:
15/12 Cals on the bike or the rower
12 Burpees, lateral over bar (Fun=no push-up burpees)
9 Unbroken Power Cleans (HPC 55/35, 95/65, 135/95)

WOD 6.19.17

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“Masters athletes are just that – masters.” ~Unknown

Function:
Strict Press
4 x 10 @3010, rest 2 minutes

Fitness:
Push Press
4 x 6-8, rest 2 minutes

Performance:
Push Jerk + Split Jerk
4 x 1 + 1, rest 2 minutes

12 Minute EMOM:
Minute 1: 3-6 Strict HSPU (fun/fit= pike push-ups)
Minute 2: 15 Feet elevated ring rows (fun/fit= ring rows)

WOD 6.18.17

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“When all you want to do is quit, find a way to keep moving forward. Forward is always the right direction.” ~Laura Cariello

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

B. Banded pull through
4 x 10 with a 5 second hold at the top, 1 minute rest

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

B. Glute Ham Raise
4 x 10 @3010, rest 1-2 minutes- weighted if possible

12 Minute EMOM:
Minute 1: 10 GHD Sit-ups (15 abmat sit-ups, 12 V-Ups)
Minute 2: 30 yard Farmer carry (1/0.75, 1.5/1, 2/1.5)
Minute 3: Russian Twist- 30 total reps (weighted if possible)

WOD 6.17.17

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“Champions keep playing until they get it right.” ~Billie Jean King

All Levels:
A. Back Squat
Build to a 3RM

B. Dumbbell Walking Lunges
3 x 20 steps, rest 2 minutes

 

Shortened Nancy:

3 Rounds for time:
400m run
15 Overhead Squats @95/65# (Function= KB Goblet squats)

*10 minute time cap)

WOD 6.16.17

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“A lion doesn’t care for the opinion of sheep.” ~Tywin Lannister

Conditioning:

9 minute AMRAP:
8 Wall Balls (14/10, 20/14, 20/14)
8 Box Jumps (20/16, 24/20, 30/24)
400m run or row or 0.5 miles on the bike

Rest 3 minutes

9 minute AMRAP:
400m run or row or 0.5 miles on the bike
8 Pull-ups (Fun= Banded Pull-ups)
8 HSPU (funciton= pike push-ups, fitness=modified height)

WOD 6.15.17

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“If you want something you’ve never had you must be willing to do something you’ve never done.” ~Thomas Jefferson

All Levels:
A. Build to a 3RM Front Squat

“DT”:

5 Rounds For Time
12 Deadlifts (155/105)- adjust as needed
9 Hang Power Cleans (155/105 lbs)- adjust as needed. Function will do KBS
6 Push Jerks (155/105 lbs)- adjust as needed

*15 minute time cap

WOD 6.14.17

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“Why be moody when you can go shake your booty” ~Claire and Joy, Girls Gone WOD Podcast

Function:
A1. Snatch Pull + Hang Power Snatch
5-7 x 1 + 2, rest 2 minutes

Fitness & Performance:
A. Snatch
70% x 3 clean x 2 sets
80% x 2 cleans x 2 sets
85% x 1 rep x 2 sets
90% x 1 rep x 2 sets
Rest as needed between set

For Time:

90 ft Handstand walk (90 foot crab walk)
40 Calories Rowing or biking
60 ft Handstand walk (60 foot crab walk)
30 Calories Rowing or biking
45 ft Handstand walk (45 foot crab walk)
20 Calories Rowing or biking
30 ft Handstand walk (30 foot crab walk)
10 Calories Rowing or biking

*15 minute time cap