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WOD

10/17/18

10/17/18

Jesse and his friend, the tire.

Conditioning:

4 Rounds:

3 mins of:

200m Run
50 Double Unders
Max Thrusters AMRAP

Rest -1:30- between rounds

L1: 95/65
L2: 75/55,1/2 du or 2x singles
L3: 65/45 or lower, singles

score is thrusters per round

Cool Down – For QUALITY

10 min AMRAP

5/5 Windmillls
5/5 Single Leg RDL
0:60 Bar Hang
1:00 Deadbugs

Use light to moderate load, this is a COOL DOWN

10/10/18

10/10/18

Warrior Wednesday!

Goat Workout – Gymnastics
On the clock, take some time here to hone in your skills in a gymnastics movement that is not your best. Today, we will focus on this movement and improve your technique. Today is a day to focus and improve on that gymnasty thing holding you back
Conditioning
For Time:
21-15-9
Pull Up
Deadlift

L1: 225/185,C2B
L2: 185/155, Ring Rows, rep scheme to 15-12-9 and 12-9-6 also an option
L3: 155/125 or lower, see previous scale options

10:00 hard time cap

Finisher:

2 Rounds:
20 Tuck Ups
0:30 Hollow Hold
20 Abmat Sit ups
0:30 Plank

Rest as needed

10/8/18

10/8/18

Coach Erin, Michelle, and Laurie tackling the 5am!

Skill/Strength:

Extended Warm Up:

1 Power Clean
1 Front Squat
1 Hang Squat Clean

*light load to start, but to workout weight by 3rd set

Conditioning:
3 sets on the 6:00:
400m Run
12 Burpee Over the Bar
9 Squat Cleans

L1: 155/115
L2: 135/95, 300m run
L3: 105/75 or lower, 200m run, burpees

10/4/18

10/4/18

New paint, who dis? Thunder Thursday! Bring your lungs!

Conditioning:

20 Min E2MOM:

Min 1-2: 20/18 Cal Row + AMRAP Ring Dips
Min 3-4: 200m Run + AMRAP Strict Pull Ups

Every 2 minutes, on the 2 minutes. Each Section has a 2 minute working window instead of 1 min (5 rounds total)

Scale as needed with bands. No measure today, just fitness!

Finisher:

3 Sets
30/30 Flutter Kicks
30/30 Russian Twists

*plate hold with flutter kicks optional

9/29/18

9/29/18

Saturday Squad! Bring your legs!

Conditioning:

4 Tabatas… 20s on/10s off of…

American KB Swings

L1: 53/35
L2: 44/25
L3: 35/25

– 1 Min Rest-

Box Jump Overs

L1: 30/24″
L2: 24/20″
L3: 20/18″ or lower

-1 Min Rest-

Single Arm OH Lunge with KB *alt side each interval
*use same KB weights as above

-1 Min Rest-

Cal Row

No measure for today. Go hard each interval. Don’t worry about the count, just turn the on button to 11 and ride!
Cool Down: Don’t skip this!
10 min of flow stretching

Long Holds in positions

Saddle
Straddle
Lizard
Pigeon
Rebound (chill!)

9/28/18

9/28/18

Friyay with Carmina!

Skill/Strength:

Front Squat – 4 X 8
  • Rest 2 Min between sets.
    Focus on position rather than load. Should build past 70% of 1 RM
Conditioning:
For Time!

15 Front Squats
30 C2B Pull Ups
15 Front Squats
30 Toes to Bar
15 Front Squats
30 C2B Pull Ups

L1: 135/95
L2: 115/75, pull ups, knee raises
L3: 95/65 or lower, jumping pull ups/jumping c2b, v ups

9/26/18

9/26/18

Work it Wednesday with Lisa Truelove!

Skill/Strength:

Building EMOM: 10 Mins:

Odd: Row
Even: 3 Burpees over Bar + 5 Deadlift

Increase row pace each round. Build the deadlift to a significantly heavy weight (higher than for the wod).
Conditioning:
Part 1:

6 Sets at Max Effort:

  • 0:30 Max Cal Row

Rest 1 Min between sets

Part 2:

6 Sets at Steady Effort:

  • 0:30 Max Deadlifts

Rest 1 min between sets

L1: 185/135
L2: 155/115
L3: 125/95

Part 3:

6 Sets at Max Effort:

  • 0:30 Burpees over the bar

Rest 1 min between sets

L2: burpees

9/24/18

9/24/18

Little late but welcome to the Pack! Bear Rick Sisler, born 9/17.  Congrats Bethany and Paul!

Skill/Strength:

Clean Complex EMOM:

10 min EMOM of…

3 High Hang Power Clean
3 Above the Knee Power Clean
3 Below the Knee Power Clean

*Emphasis is on cycling the barbell. Stay light/moderate and focus on bar path and breathing

Conditioning:
3 Rounds for Time:

400m Run
10 Power Cleans
25 Push Ups

L1: 155/115
L2: 135/95
L3: 105/75

15 Minute Time Cap

9/20/18

9/20/18

Katies!

Skill/Strength:

Extended Warm Up:

8 Min EMOM:
Min 1: 5-8 Pull Ups
Min 2: 5 TNG Deadlift @ tempo 30X1

Progress the pull ups as needed each minute.
Build each deadlift set to the workout weight for today.

Conditioning:
For Time:
10-9-8-7-6…1
Deadlift
1-2-3-4-5…-10
Bar Muscle UpsL1: 225/185
L2: 185/155, banded/jumping muscle ups
L3: 155/135 or lower, 1 Pull up + 1 Push up per muscle up, C2B pull ups, or pull ups

9/18/18

9/18/18

Tough Tuesday with Byron and Jon!

Skill/Strength:

Back Squat -Tempo 21X1
  • Use the same weight across each set of 3. Use last week’s heavy 5 set. If you didn’t do last week or don’t have your numbers, build to a heavy set of 3 at tempo.
Conditioning:

14 Min EMOM:

Odd: 14 Burpees over the bar
Even: 10 Back Squats

L1: 155/115
L2: 135/95, 12 BOBs
L3: 105/85, 10 BOBs or Regular burpees

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