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WOD

11/9/18

11/9/18

Friyay FUNday! Get to the gym for this chipper wod!

Conditioning:

For Time:

60 Plate G2O
40 Pull Ups
20 Box Jumps
200m KB Front Rack Carry
20 Box Jumps
40 Pull Ups
60 Plate G2O

L1: 45/35, 30/24″
L2: 35/25, 24/20″, Jumping Pull Ups or ring rows
L3: 25/10, 20/18″ or lower, accumulate 3:00 in standing front rack hold

Pick a solid KB weight you can split up into no more than 3 sets.

11/4/18

11/4/18

Partner Sunday!

Conditioning:

Partner Recovery Workout:

AMRAP 15 mins:

P1: Bike or Row at Consistent Effort
P2: 5 Strict Pull Ups, 10 Push Ups, 14 Alt Lunges

1:00 Transition

P1: Bike or Row at Consistent Effort
P2: 5 Up/Downs, 10 Step Ups, 40 Single Unders

P2 is the pace setter. Switch positions after each round of p2.

Cashout:
2 Sets for Quality:

1:00 Parner Sit Ups + High Five
1:00 Partner DB Plank Movers
1:00 Partner Synchro Flutters

11/1/18

11/1/18

Thunder Thursday with Jeff and Caitlin!

Skill/Strength:

Extended Skill Warm Up:

3 Rounds:

0:20 Ring Support
10 DB Renegade Rows
0:20 Active Hang from Bar
10 DB Seated Press

Conditioning:
6 Sets for time:

5 Ring Muscle Ups
15 DB Step Ups
200m Run
-Rest 2:00-

L1: 35/25, 24/20″
L2: Burpee Pull Ups,  30/20, 20/18″
L3: Banded Burpee Pull Ups, 25/15 or lower, 18/16″ or lower

10/31/18

10/31/18

Happy Halloween! Bring yourself on in with a costume if you’re into it!

Skill/Strength:

E2MOM for 20 minutes:

3 Back Squats

Build throughout the E2MOM. This is every 2 minutes on the 2 minutes (10 sets total).

Conditioning:
3 Rounds for Time:

30 Med Ball Cleans
60 Double Unders

L1: 20/14
L2: 14/12, 1/2 Double Unders, 2x Singles
L3: 12/10, singles

Cool Down:

3 Rounds of:

1:00 Recovery Row
5/5 Single leg med ball deadlift
10 Alt Figure 4 Squats

10/29/18

10/29/18

Monday! Get to the gym! Bundle up a little it’s cold in the mornings again!

Conditioning:

Mini Mash Up!

5 Rounds for time of:

15 Russian KB Swings
15 T2B

-Rest 2:00-

5 Rounds for time of:

15 Burpees
15 Abmat Sit Ups

L1: 70/53
L2: 63/44, Knee Raises
L3: 53/35, V Ups
Finisher:

3 Sets:

Max Tempo Push Ups (1111)
Super set with
Max Banded Tricep Extensions

-Rest 1:30-

Attach light band to rig and go for a max set on extensions

10/25/18

10/25/18

Thunder Thursday with Sean Hill!

Skill/Strength:

Skill Session:
12 Minute Running clock

T2B and Pistol Skills Drills and Scaling Review

Toes to rings, High Box Step Ups

Conditioning:
EMOM 18 Mins:

Min 1: 2 Rope Climbs
Min 2: 6 Strict T2B or 12 Kipping T2B
Min 3: 30 Air Squats or 8/8 Pistols

L0: Legless Climbs
L2: 1 rope climb, Toes to Rings, high box step ups, pistols on a box
L3: Vups, Sit Ups, rope lowers

Cool Down:

1:00 Pigeon Stretch each leg
1:00 Figure 4 Glute Stretch each leg

10/24/18

10/24/18

Women Crush Wednesday! Pay attention at the new place today we have a NEW running route to learn!

Skill/Strength:

Shoulder Press (3 x 3)
  • Weight should remain the same thru all sets
Push Press (3 x 2)
  • Weight should build above shoulder press, but remain the same for each set of this lift.
Push Jerk (3 x 1)
  • Weight should build from the push press, but stay the same for the sets
Conditioning:
5 Rounds for Time:

20 DB Snatch
200m Run

L1: 50/35
L2: 40/25
L3: 35/20 or lower

10/22/18

10/22/18

NEW-VVIVA IS OPEN! Today! First workouts at the new location 247 Washington St! Come help us break it in!

Skill/Strength:

Skill EMOM: 15 Mins
Min 1- 5/5 Dual KB Front Rack Step Ups
Min 2- 0:40s Body Weight Wall Sit
Min 3 – Rest
Conditioning:
3 Rounds of:

Rowing Intervals:

1:00 @ 70% Effort (moderate)

Rest 1 min

0:45 @ 80% (moderate-high)

Rest 0:45

0:30 @ 90% (high)

Rest 2 Mins

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

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