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WOD 7.10.17

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You have to be able to accept failure to get better..” ~LeBron James

Conditioning:

6 minute AMRAP:
250m row
8 Shoulder to overhead (65/45, 95/65, 135/95)

Rest 2 minutes

6 minute AMRAP:
8 C2B pull-ups (Ring rows, COB pull-ups)
8 Box Jumps (20/16, 24/20, 30/24)

Rest 2 minutes

6 minute AMRAP:
8 Toes to bar (hanging knee raises, toes to rings)
8 Burpees (no push-up burpees)

WOD 7.9.17

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

Function:
A. Front Squat
5 x 6 @3010, rest 2 minutes

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

Conditioning:

15 second sprint on AB
Rest 1 minute
90 second AMRAP:
10 Power Snatches (HPS 45/35, 75/55, 75/55)
10 Bar facing burpees (fun= no push-up burpees)

Rest walk 4 minutes x 2-3

WOD 7.8.17

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“You don’t have to be great to get started, but you do have to get started to be great.” ~Lee J. Colan

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

B. Sumo Deadlift
5 x 4 @3010, rest 2 minutes

Performance:
A. Power Snatch
5 x 1.1.1, rest 20 sec/2 minutes

B. Deficit Deadlift
5 x 4-6 @30X0 while standing on two 45 pound plates, rest 2 minutes

For Time:

40 DU (same reps of single unders)
30 Toes to bar (hanging knee raises
20 cal row or bike
10 KBS (1/0.75, 1.5/1, 2/1.5)

*7 minute time cap

WOD 7.7.17

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“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” ~Unknown

12 Min EMOM:
Minute 1: 6-8 Weighted push-ups (banded push-ups, chest to deck push-ups)
Minute 2: 4-6 weighted strict Strict Pull-ups (banded pull-ups or chin ups, unweighted strict pull-ups)

15 Min EMOM:
Min 1: 10 GHD Sit-ups (15 abmat sit-ups, 10 v-ups)
Min 2: 8 Shoulder to OH, (65/45, 95/65, 135/95)
Min 3: 3 Bar Muscle-ups (8 Russian KBS, 5 Chest to bar pull-ups)

 

WOD 7.6.17

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“Take hold of your passion and roam to the end of the earth for your happiness. Never become blinded by doubt. You can soar even in the most unusual forces of storm.” ~Unknown

Function:
A. Clean Pull + Hang Power Clean + Push Press
5-7 x 1 + 1 + 1, rest 2 minutes

Fitness & Performance:
A. Cleans
77% x 1 rep x 2 sets
87% x 1 rep x 2 sets
90% x 1 rep x 2 sets
93% x 1 rep x 2 sets
Rest as needed between sets

For Time:

21-15-9:
Deadlifts (135/95, 185/135, 225/155)
Bar Facing Burpees (fun= no push-up)

*10 minute time cap

WOD 7.5.17

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“Your life does not get better by chance, it gets better by change.” ~Jim Rohn

Conditioning:

7 minute AMRAP:
5 Toes to Bar (Hanging knee raises, toes to rings)
5 HSPU (Pike push-ups, modified height HSPU)
100m run or 150m row

Rest 3 minutes

7 minute AMRAP:
5 KBS (1/0.75, 1.5/1, 2/1.5)
8 C2B pull-ups (banded pull-ups, COB pull-ups)
100m run or row

WOD 7.3.17

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

Function & Fitness:
A. Back Squats
4 x 6 @3010, rest 2 minutes

B. Dumbbell Walking Lunges
3 x 20 alternating reps, rest 1-2 minutes

Performance:
A. Back Squat
4 x 2.2.2 @30X0, rest 20 sec/2 minutes

B. Front Rack Reverse Lunge
3 x 10 total reps, rest 1-2 minutes

For Time:

40 calorie row or bike
80 Wall Balls (14/10, 20/14, 30/20)
60 DU (fun/fit= same reps but with single unders)

*12 minute time cap

WOD 7.2.17

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“The true masters are still on the field when the fun ends.” ~Reinhold Messner

Function:
A1. Bro Rep Chin Ups
4 x 3-6 reps with most range of motion as possible, rest 30-60 seconds

A2. Barbell Bench Press
4 x 6 @3010, rest 1 minute

Fitness:
A1. Barbell Bench Press
5 x 4 @3010, rest 1 minute

A2. Strict Pronated Pull-up
4 AMRAP sets, rest 1 minute

Performance:
A1. Barbell Bench Press
4 x 1.1.1, rest 20 seconds/1 minute – heavier than last time

A2. Weighted Strict Pronated Pull-Up
4 x 1.1.1, rest 20 seconds/1 minute- heavier than last time

12 min EMOM:

Minute 1: 10-15 ab roll outs
Minute 2: Side Plank 20-30 seconds per side
Minute 3: Tuck front lever hold for 20 seconds (fun/fit= Lying 6″ hold off the floor x 30 seconds)

 

WOD 7.1.17

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“Working hard for something we don’t care about is called stress. Working hard for something we love is called passion.” ~Simon Sinek

Function:
A1. Bro rep Chin Up
4 x 3-6 reps with most range of motion as possible, rest 30-60 seconds

A2. Barbell Bench Press
4 x 6 @3010, rest 1 minute

Fitness:
A1. Barbell Bench Press
5 x 4 @3010, rest 1 minute

A2. Strict Pronated Pull-up
4 AMRAP sets, rest 1 minute

Performance:
A1. Barbell Bench Press
4 x 1.1.1, rest 20 seconds/1 minute – heavier than last time

A2. Weighted Strict Pronated Pull-Up
4 x 1.1.1, rest 20 seconds/1 minute – heavier than last time

Conditioning:
12 min EMOM:
Minute 1: 10-15 ab roll outs
Minute 2: Side Plank 20-30 seconds per side
Minute 3: Tuck front lever hold for 20 seconds (fun/fit= Lying 6″ hold off the floor x 30 seconds)

WOD 6.30.17

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“You’ve got your own style, now let it shine through and remember no matter what, you got to be you.” ~Sebastian 

Conditioning:

A. 14 min EMOM
Minute 1: 3-6 Strict HSPU (fun= pike push-ups on the floor or box, 1-3 wall walks)
Minute 2: 6-8 weighted Feet elevated Ring rows @3010 (regular ring rows @3010, feet elevated @3010 without weight)
B. For Time:

5-4-3-2-1
Rope Climbs (fun= rope lowers)
10-8-6-4-2
4″ Deficit HSPU (Feet on box HSPU, Regular HSPU)

*15 minute time cap