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WOD

6/20/18

6/20/18

Working it Wednesday with Calli!

Skill/Strength:

KB Rack Lunge

  • 5 Sets for Load
  • 14 Alternating KB Reverse Lunges in Front Rack Hold
  • Rest 1 minute between sets, Heavy
Conditioning:
AMRAP 8 Minutes:

30 Double Unders
15 KB Swings
*EMOM 5 burpees, workout starts with burpees

L1: 53/35
L2: 1/2 DU or full singles, 44/25
L3: 35/25

6/19/18

6/19/18

Coach Rodger contemplating his life choices on TOUGH TUESDAY!

Skill/Strength:

Push Jerk – Skill Development
  • Take about 8 minutes to work on skill and build to the workout weight
Conditioning:
EMOM 21 Minutes:

Min 1 – 45 sec Max Cal row or Assault Bike
Min 2 – 2-3 Rope Climbs OR 7-10 Strict Pull Ups
Min 3 – 5 Push Jerk (185/125)

L2: 1 Rope Climb or 3-5 Strict Pull Ups, 155/105
L3: Rope Lowers, Pull Ups, 135/95 or lower

6/18/18

6/18/18

Movement Monday with Kelly! Getting out in the sun for functional fitness!

Skill/Strength:

Clean Complex -Every 2:00 complete 1 set
  • Clean Deadlift + Hang Power Clean + Hang Squat Clean + Front Squat
    Same weight across all sets, heavy with good form

Conditioning:

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L2: 3 C2B + 3 Dips per MU, 115/75#
L3: Pull Ups, 95/65 or lower

6/15/18

6/15/18

FRIYAY GET TO THE GYM!

Skill/Strength:
3 Sets NOT for time:

25′ HS walk or 30 sec HS hold
50 Double unders or 1 min DU practice
Max Strict Ring Dips (banded or box)

Rest 1:30 between rounds

Conditioning:
For Time:

30 Thrusters
30 Toes to Bar
60 Wall Balls
30 Toes to Bar
30 Thrusters

L1: 95/65, 20/14
L2: 75/55, 14/12
L3: 65/45, 12/10 or lower

6/14/18

6/14/18

Thunder Thursday with Jon Neal!

Skill/Strength:

10 Min EMOM:

3 Touch N Go Power Snatch

Goal is to focus on barbell cycling, not heavy load
Conditioning:
2018 Regionals Event 4
For Time:

2 Rounds
10 Power Snatch (175/125)
12 Burpee Over the Bar

then…

2 Rounds
10 Power Snatch (115/75)
12 Burpee Over the Bar

L2: 155/115, 75/55
L3: 135/95, 65/35

6/13/18

6/13/18

Weight lift Wednesday with Paul!

Skill/Strength:

3 Sets, NOT for time

5 Weighted or Strict Pull Up
5/5 Single Arm KB Bent Over Row @ Tempo 30X1

Rest 90 seconds between sets

Use the same weight KB for this set as you plan to use for the WOD

Conditioning:
3 Rounds!

5 Min AMRAP:

12/10 Cal Row
10 Russian KB Swings
8 Box Jumps
1 Min Rest

L1: 70/53, 30/24″
L2: 62/44, 24/20″
L3: 53/35, 20/18″ or lower

6/11/18

6/11/18

Congrats to Evviva Competitors at the Deschutes Demolition this weekend! Great job!

Conditioning:

7 Minute EMOM:

3 Heavy Touch n Go Deadlifts

Rest 3 minutes then…
7 Min AMRAP:

Max Effort Burpees

Rest 3 minutes then…
For Time!

30 DB Suitcase Lunges
30 Hand Release Push Ups
20 DB Suitcase Lunges
20 HR Push Ups
10 DB Suitcase Lunges
10 HR Push Ups

7 minute time cap

L1: 45/30
L2: 40/25
L3: 35/20 or lower

6/8/18

6/8/18

Fight for it FRIYAY! With Molly!

Skill/Strength:

Power Clean 
  • Build to a moderate set of 3. Keep them touch n go. Think of it as preloading for the workout of the day
Conditioning:
For Time:

2000m Row
50 Power Cleans
100 Box Jumps

L1: 155/105, 24/20
L2: 135/95, 20/18
L3: 115/65, 18/16 or lower

You can start at any station for this workout.

6/7/18

6/7/18

Thursday Pump with Deb!

Skill/Strength:

3 Sets for Quality:

50m Filly Carry
5/5 Single Arm OH DB Lunge (in filly rack)
0:30 Ring Support (top of dip, knee tuck)
5 Strict Toes to Bar

Choose weight

Scaling: light weight, no overhead carry, strict straight leg raises, planks/hollow position

*Filly Carry* 1 DB OH/ 1 KB in front rack, switch arms at 25m

Conditioning:
For Time:
50-40-30-20-10
Abmat Sit Ups
25-20-15-10-5
Cal Row
5-4-3-2-1
Muscle Ups

L2: 3 Chest to Bar/3 Dips
L3: Pull Ups