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WOD 6.2.17

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“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” — H. Jackson Brown, Jr.

Function:
A. front squats
4 x 8 @3010, rest 2 minutes

Fitness & Performance:
A. Barbell bench press
4 x 2.2.2, rest 20 seconds/1 minute

All Levels:
A1. Barbell bench press
4 x 2.2.2, rest 20 seconds/1 minute

For Time:

30-20-10:
Wall Balls (14/10, 20/14, 30/20)
Burpees (no push-up burpees)
Double Unders (for single unders the reps are still 30-20-10)

*12 minute time cap

WOD 6.1.17

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“Persistence can overcome obstacles that brilliance never could.”~ Don Barker

Function:
A1. chin up hold
4 x 3 with a 3 with the longest decent possible, rest 30-60 seconds

A2. barbell bench press
4 x 8 @3010, rest 1 minute

Fitness:
A1. Barbell Bench Press
4 x 8 @3010, rest 1 minute

A2. Strict pronated pull ups
3 AMRAP sets, rest 1 minute

Performance:
A1. Barbell bench press
4 x 2.2.2, rest 20 seconds/1 minute

A2. weighted strict pronated pull ups
4 x 2.2.2, rest 20 seconds/1 minute

12 minute EMOM:
Minute 1: 10 GHD sit-ups (function= hollow tucks, fitness= ab rollouts)
Minute 2: Star plank 20-30 seconds per side
Minute 3: 8-10 Toes to bar (function= abmat sit-ups or hanging knee raises, fitness= toes to rings)

WOD 5.31.17

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“You don’t have to be great to start, but you have to start to be great.” ~ Zig Ziglar

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

B. Banded Pull Through
3 x 10-12 with a 5 second hold at the top, rest as needed

Fitness & Performance:
A. Clean & Jerk
70% x 3 clean + 1 jerk x 2 sets
80% x 2 cleans + 1 jerk x 2 sets
85% x 1 rep x 2 sets
90% x 1 rep x 2 sets
Rest as needed between sets

 

Conditioning:

For time:

30 Deadlifts (95/65, 135/95, 185/135)
30 Bar Facing Burpees (function= no push-up bar facing burpees
30 Hang Power cleans (function= KBS)- same BB as deadifts
30 Back extensions on GHD (Function and fitness=superman reps on floor)

*15 minute time cap

WOD 5.30.17

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“You don’t have to sacrifice the good things, to do a good thing.” ~Sam Dancer

20 mins at a recovery pace:
300m row or o.4 miles on the bike
1 Turkish get-up per side (1/0.75, 1.5/1, 2/1.5)
300m row or o.4 miles on the bike
10 abmat sit-ups
30 Double unders (60 single unders, 45 DU/SU combo)

Burn the core:

Function:
A1. 1/2 Hollow rocks- 3 x 20 seconds, rest 30 seconds
A2. Pallof Hold- 3 x 30 seconds per side, rest 30 seconds
A3. Side Plank- 3 x 30 seconds per side, rest 30 seconds

Fitness:
A1. Hollow rocks- 3 x 20 seconds, rest 30 seconds
A2. Split stance Pallof hold- 3 x 30 seconds per side, rest 30 seconds
A3. Side Plank- 3 x 30 seconds per side, rest 30 seconds

Performance:
A1. Hollow rocks- 3 x 30 seconds, rest 30 seconds
A2. Split stance Pallof hold- 3 x 30 seconds per side, rest 30 seconds
A3. Side Plank- 3 x 45 seconds per side, rest 30 seconds

WOD 5.28.17

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“Nothing is impossible, the word itself says I’m possible.” ~ Audrey Hepburn

30 min AMRAP at aerobic pace:

30 yard KB Bottoms up carry per side (if someone cant do this, then have them do a DB overhead carry)
250m row or 200m run or 0.3 mile bike
10 yard bear crawl (all levels)
250m row or 200m run or 0.3 mile bike
10 ab rollouts (all levels)
30 yard Farmer carry (1/0.75, 1.5/1, 2/1.5)

WOD 5.27.17

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“Winning isn’t everything, but the will to win is everything.” ~ Vince Lombardi

Function:
A. Front Squats
3 x 10 @3010, rest 2 minutes

Fitness & Performance:
A. Front Squats
4 x 6 @30X0, rest 2 minutes

Conditioning:

Partner workout:
14 minute AMRAP:
30 Wall Balls (14/10, 20/14, 30/20)
30 Box Jumps (20/16, 24/20, 30/24)
30 Toes to bar (Hanging Knee Raises or lying leg raises, toes to rings)

*Break up the reps however you want

WOD 5.26.17

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“Life is not about how hard you hit, it’s about how hard you can get hit and keep moving.” ~Rocky Balboa

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

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

B. Back Squats
3-4 x 8 @30X0, rest 2 minutes

Conditioning:

10 rounds for time:

30 Double-unders
10 Burpees

*15 minute time cap

 

WOD 5.25.17

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Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” ~Greg Glassman

Function:
A.Back Squats
3-4 x 10 @3010, rest 2 minutes

 

Fitness & Performance:
A. Back Squats
4 x 6 @30X0, rest 2 minutes

B. Dumbbell Curtsy Lunge (all levels)
3 x 20 alternating reps, rest 1-2 minutes

Conditioning:

3 rounds for time:

500m row or 400m run or 0.6 miles on the bike
20 Wall Balls (14/10, 20/14, 30/20)
2 Muscle Ups (5 Ring Rows, 5 Chest to bar pull-ups)

*15 minute cap

WOD 5.24.17

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“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” ~ Annie Thorisdottir

Function & Fitness:
A1. Strict Press
4 x 6 @3010, rest 1 minute

A2. Dual Dumbbell Prone Row
4 x 6-8 @3010, rest 1 minute

A3. Pallof Hold
4 x 30 seconds per side, rest 1 minute

 

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

B1. Strict Press
4 x 4 @3010, rest 1 minute

B2. Pendlay Row
4 x 4-6 @3010, rest 1 minute

Conditioning:

10 min AMRAP

10 HSPU (Pike push-ups, modified height HSPU, 2″ Deficit)
10 Ring Rows (performance= wearing a weight vest)
15 push-ups (band assisted push-ups, regular chest to deck, push-ups with weight vest)
15 pull-ups (banded pull-ups, chin over bar, chest to bar with weight vest)