Wednesday, September 28, 2016

Thursday

Skill work

WOD
5 rounds, 4 minutes each plus 1 minute rest
5/7 pull-ups
barbell step ups, 5 reps each side
14 barbell windshield wipers
5/7 toes to bar

Tuesday, September 27, 2016

Wednesday


EMOM 10
2 Sumo deadlift high pulls
2 dips

For time and weight
5 rounds
500 meters
20 hollow rocks
4 Turkish getups AHAP

Try to add weight each round.  

Monday, September 26, 2016

Tuesday

So many push-ups!


Press and push press 1 rep max next week!


Press 

4 sets of 3, add weight to last week


Push press 

Work up to a heavy 3


Amrap 12

7 power cleans

7 jerks

7 bar facing burpees

Sunday, September 25, 2016

Monday




We will do a a cycle of front squats and weighted lunges, then back to the back squat.


5 sets of 

5 Front Squats at 60-70%

3-5 strict pull-ups (chest to bar strict Rx+)


Three rounds

30 push-ups 

30 box jumps

30 wall balls 



Thursday, September 22, 2016

Friday

Go Kristie!  A lovely set of Double Unders!

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.


Scale this sucker as much as you need.  Preferably by adjusting the weights, but you may also start with the set of 8 to do 36 reps of each movement instead of 55.  Keep these proportions as closely as possible. 

Wednesday, September 21, 2016

Thursday

Steve getting some big air!

Dips and muscle up skill progressions


AMRAP 12 

15 box jumps

30 double unders

10 ring rows 


Extra credit: 30 to 50 evil wheels

 

Tuesday, September 20, 2016

Wednesday

Great job with your PR squat, Jeanine!  It's fun for me to watch someone learn they can really move some weight around, more than they ever thought possible!


Three rounds

6 Turkish getups

10 single dumbbell windmills 

14 goblet squats


EMOM 12

Hang snatch

Snatch

5 sit-ups 


Extra credit for skill: 

3,3,3 

Clean

Monday, September 19, 2016

Tuesday


Press
3 sets of 5

AMRAP 20

500 meter row

20 burpees

30 Single arm dumbbell hang cleans

30 knees to elbows

Sunday, September 18, 2016

Monday



One rep max back squat!  Anybody not ready to load up the weights all the way may sub the usual 3 sets of 5.


First warmup sets 

5-5-5-3-3-3 then 1-1-1


There will be a brief WOD after the max effort test.

Thursday, September 15, 2016

Friday

The weighted step up is a great way to improve your squat - working each leg in turn you'll find out which side is weaker.


Next week we will do "Linda"!  


Five sets 

Dumbell bench press x15, working up to a heavy set


5 rounds for time

20 dumbell snatches

10 ring rows

Bear crawl there and back

Wednesday, September 14, 2016

Thursday

Don't go into the pain cave!


Work up to a heavy Turkish Getup

Five sets

Barbell step ups, 5 each side

Weighted pull-ups, 3-5


40 hollow rocks

There and back run

10 calorie row

30 hollow rocks

There and back run

15 calorie row

20 hollow rocks

There and back run

20 calorie row 

10 hollow rocks




Tuesday, September 13, 2016

Wednesday


EMOM 12
Hang Clean
Clean

Three rounds, one minute each
Kettlebell clean and jerk
Knees to elbows
Inverted burpees
Double unders



Sunday, September 11, 2016

Tuesday

Fetting after those squats!

Press 3x5

20 minute AMRAP 
1 rope climb
5 power snatch 95/65
5 overhead lunges (each side)
5 burpees over the bar

Monday

Jeanine lifts some heavy weight!


Squat 1 rep max next week!  

Back Squat 
3 sets of 5 at your working weight

Three rounds
20 push-ups 
20 box jumps
20 wall balls 




Thursday, September 8, 2016

Friday


T.J.

For time:
10 Bench Press 185/135
10 supine ring rows
Max set thrusters 135/95

Repeat until you have completed 100 thrusters.  

There will be a time limit.  It is important to scale this WOD well!

Wednesday, September 7, 2016

Thursday

Great deadlift PR Diane!  Fun to be moving some heavy weights around, nice and simple!

Five rounds
500 meter row
15 reps 95/65 pound overhead squat
 5 strict pull-ups 

Mobility!

Wednesday



EMOM 12
Working up every other round
2 Power cleans
3 burpees

Deadlift 5 rm
Do at least four sets of five, working up.

Tuesday, September 6, 2016

Tuesday

The 
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Back squats
3 sets of 5 
Add weight to last week

Superset with
Press 
3 sets of 5 
Add weight

Three rounds 40:20
Tire strikes
Slamballs
Mountain climbers

Thursday, September 1, 2016

Friday

Jen flying on those burpees!

Now that you have done your 1 rep max bench press, it is time to play!

Lynne
5 rounds not for time
Max reps body weight bench press
Max reps pull-ups 
Rest as needed