Monday, October 31, 2016


Happy Halloween!

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.  The only way to get better at this challenging mveoment is to do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Tabata
20:10 intervals - Alternate x6
DU's or power jumps
Sit-ups

Tuesday


Happy Halloween!

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.  The only way to get better at this challenging movement is to do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Tabata
20:10 intervals - Alternate x6
DU's or power jumps
Sit-ups

Sunday, October 30, 2016

Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)


Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)



Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)



Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)



Thursday, October 27, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Superset with
5x5 Pendley rows from the ground


Five rounds
9 pull-ups
9 thrusters at 95/65 pounds
9 toes to bar

Thursday

Burpee box jumps, another chance to be awesome!


Five rounds, every other minute
5 back squats
Build up to today's 5 rm


3 rounds
   500/400 meter row
   30/20 kettlebell swings

Choose reps based on your capacity



Tuesday, October 25, 2016

Wednesday



EMOM 10
3 Clean and jerk 135/95+

Five rounds
20 sit-ups
10 burpee box jumps



Monday, October 24, 2016

Tuesday

Awesome pistols, Kim!


Warm-up WOD

Overhead squat
  5,5,5,5,5,5
Work up to a heavy set, a bit heavier than last week

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Tabata wall balls - 8 sets of 20 sec work:10 sec rest
For max reps

Sunday, October 23, 2016

Monday

Darn Millennials on their cell phones

Front squat
5 sets of 5 reps
Add weight to last week
Superset with dumbbell press x5-10

AMRAP 15
5 each pistols or progressions
10 each kettlebell clean and jerk
20 push-ups
20-50 Double unders

Thursday, October 20, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week


For time

5 rounds
5 30/24" high box jumps
5+ strict chin ups
10 each side reverse lunges




Wednesday, October 19, 2016

Thursday



3 rounds
10-15 wall balls
7-10 pull-ups
Row 400/500 meters

EMOM 12
1 Hang snatch (with squat)
1 snatch (with squat)

Tuesday, October 18, 2016

Wednesday

Check out this nice overhead squat! 


AMRAP
6 rounds -- 3 minutes work and 1 minute rest

3 Power cleans (135/95-85 pounds)
6 Bar over burpees first round/dips second round etc
9 Air squats

Monday, October 17, 2016

Tuesday

We had some fun with fast deadlifts on Saturday!

Warm-up WOD

Overhead squat
  Light Warmup sets then 5x5 at 60% of 1 rm

Deadlift
  At least 5 sets working up to 10 to 20 pounds more than last week or about 65% of 1 rm


Tabata rowing x8 for total meters, row lightly during breaks


Extra Credit: 100 sit-ups or 50 GHD sit-ups

Sunday, October 16, 2016

Monday

This is another great way to keep track of your training.  Even better if you can annotate with details.


Front squat
5 sets of 5 reps
Add weight to last week
Superset with dumbbell press x5-10

One minute each station, 30 seconds rest between, no score
Bar muscle-ups or Chest-to-bar pull-ups
Pistols or pistol progressions
Kettlebell snatch
Slamballs

Thursday, October 13, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week


AMRAP 10
2-4-6-8...
Dumbbell power snatch R
Dumbbell power snatch L
Push-ups
Hollow rocks


Wednesday, October 12, 2016

Thursday



14 burpee box jumps
14 front squat (115/75 pounds)
Bear crawl there and back
14 burpee box jumps
12 front squats
Bear crawl
14 burpee box jumps
10 front squats
Bear crawl
14 burpee box jumps
8 front squats
Bear crawl

Extra credit: power clean plus jerk, work up to a heavy set


Tuesday, October 11, 2016

Wednesday



EMOM 12
2 hang power snatch and 1 OHS
(Or 1 hang power snatch and 1 hang squat snatch)

3 rounds
3 minutes to complete 15-20 wall balls and 10-15 pull-ups
3 minutes to row 400-500 meters




Monday, October 10, 2016

Tuesday

Holding plank is harder than it sounds!

Move quickly between these two exercises
Press
  Light Warmup sets then 5x5 at 60% of 1 rm or something fairly light
Deadlift
  At least 5 sets working up to about 60% of 1 rm

Three rounds for time
500 meter row
20 tire strikes
10 knees to elbows



Sunday, October 9, 2016

Monday




Front squat
5 sets of 5 reps
Add weight to last week
Superset with pull-ups, 5 sets of 3-5 strict

Tabata
Dips (or push-ups)
Over the shoulder slam ball or stone
Dumbbell push presses AHAP
8 intervals of each, finish all 8 of one before moving on.


Thursday, October 6, 2016

Friday

Zara gets after the wall ball!

Bench press
5 sets of 5 reps
These reps should still quite do-able -- add 5 to 10 pounds to your working set.

Three rounds
30 total Russian twists
20 overhead barbell lunges AHAP
10 burpees
Hold plank one minute


Wednesday, October 5, 2016

Thursday


EMOM 15
2 hang power clean + clean

Row 500 meters
40 wall balls
20 pull-ups
30 wall balls
15 pull-ups
20 wall balls
10 pull-ups
10 wall balls
5 pull-upsrow
500 meters

Tuesday, October 4, 2016

Wednesday


Five rounds for time
3 hang snatch
3 snatch    (Rx squat snatch, otherwise power or split)
15/20 push ups
30 double unders



Monday, October 3, 2016

Tuesday


3 rounds
10 light dumbbell press
10 wall balls
10 v-ups

Press
1 rep max

Push press
1 rep max

As usual, anyone who is not ready for a 1 RM will do 3 sets of 5.

Row
1 minute work:rest repeats x 5

Then
Row 2 minutes

Sunday, October 2, 2016

Monday



Front squat
5 sets of 5 reps
Superset with pull-ups

One minute each station, for reps, two rounds
Forward rolls
Tire flip or slam ball
Rope climb
Overhead squat