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Saturday, June 15 2019

SWEAT: In Teams of 3, AMRAP 35
10 Bench Press 135/95
10 Deadlifts 225/155
15/12 Cal Bike or 20/18 Cal Row

L3: 115/75, 205/145
L2: 95/65, 165/115
L1: 75/55, 135/95

Partners will alternate full rounds. One weight per team. If you complete 10 rounds each record your time. 

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Friday, June 14 2019

Strength: EMOM 20
Odd: 15 Goblet Squats
Even: 10 Snatches x 2 rounds at each weight

Rx Men: 75x 10 reps 95x 8 reps 115x6 reps 135x 4 reps 155 x2 reps

Rx Women’s: 55x 10 reps 65x 8 reps 75x 6 reps 95x  4 reps 105x 2 reps

Scaled: Start with 50% and add weight every two rounds.

WOD: 10 minutes to get as far as possible…
10-20-30-40-50
Russian KB Swings 70/53
*10 HSPU after each set

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Thursday, June 13 2019

WOD: With a 4 minute running clock;
400m Run
AMRAP in remaining time…
12 Deadlifts
9 Hang Power Cleans
6 Toes to Bar

 Rest 90 seconds between rounds, repeat for 4 Rounds

 RX: Round 1: 135/95
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110

Scaled: Keep one weight the whole time

L3: 115/75
L2: 95/65
L1: 75/55

Extra Work: 2 Rounds
200m Farmers Carry
20 Barbell Sit-ups

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Wednesday, June 12 2019

WOD: 0:00-5:00 (AMRAP)
100 Double-unders

20 Burpees

5:00-10:00
5 Push Jerks 135/95
10 Pull-ups

Rest 2 minutes

12:00-17:00
100 Double-Unders
20 Burpees

17:00-22:00
5 Push Jerks 155/105
8 Chest to Bar Pull-ups

Rest 2 minutes

24:00-29:00
100 Double-Unders
20 Burpees

29:00-34:00
5 Push Jerks 185/115
3 Muscle-ups

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Tuesday, June 11 2019

Strength: 20 minutes to complete 4-5 sets of:
8 Single Leg Back Squats per side
Superset with: 8 Single Leg Deadlifts

WOD: AMRAP 12
8 Wall Balls
8 American KB Swings 70/53
30 Double-Unders

*Add 2 reps to the wall balls and KB swings after every round. Round 2 is 10 reps. Round 3 is 12 reps and so on.

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Saturday, June 8 2019

Team Beshai!
We look forward to seeing everyone tomorrow! We will start the first heat at 9:15, and run them till everyone is done! Feel free to bring some beers and hang out, and most importantly don’t forget to donate if you can!

                      WOD: In teams of 2, AMRAP 20

                       400m partner run

                       40 Burpees

                       40 HR Push-ups

                       40 Air Squats

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Friday, June 7 2019

 **Two important reminders:

1. No 6:15 pm class tomorrow!! Ladies night instead! Wine and soft drinks will be provided!

2. Team Beshai Charity WOD is tomorrow. Please arrive at 9 and we will run multiple heats. Please donate what you can! Feel free to bring some beers or mimosas and cheer on other people!

 

WOD: 3 Sets of 1 Mile Run

               Rest 3 minutes between efforts  

                   Core: TABATA

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Wednesday, June 5 2019

WOD: AMRAP 15
21 DB Thrusters 50/35
15 Cal Bike, Row, Ski
9 DB or KB Deadlifts

Rest 5 minutes

15 minutes to get as far as possible….
10-20-30-40-50
Back Rack Lunges
10-10-10-10-10
Jump Squats

After every rounds complete a 10 Cal Bike or 12 Cal Row

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Tuesday, June 4 2019

Strength: With a partner
0-5 Minutes- Max Bear complex-es- 1 for 1 (135,95)
5-7 Minutes Rest
7-11 Minutes Max BC (155,105)
11-13 Minutes Rest
13-16 Minutes Max BC (185,115)
16-18 Minutes Rest
18-20 Minutes Max BC (205,135)

L3: 115,75 +20/10lbs each round
L2: 95,55 +20/10lbs each
L1: 75,35 +10/5lbs

WOD: In teams of 2, For Time:
200 Double Unders
100 Wallballs 20/14
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles

 **Compare to Wednesday, May 31 2017

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Friday, May 31 2019

Strength: EMOM 20
Odd: 2 Clean + Jerks
Even: 15 Wall Balls 20/14
**After 10 minutes switch to 1 Clean + Jerk
Power or Squat Clean
Climb and build to a heavy single.

WOD: With a 12 minute running clock….
1,000m Row/SKi or Run “Buy in”
then in remaining time.. AMRAP
21 KB Swings 53/35
15 HSPU

 

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Wednesday, May 29 2019

Strength: Every 2 minutes for 20 minutes (10 rounds)
10 Pull-ups
Rounds 1&2: Snatch 50% 4-5 reps
Rounds 3&4: Snatch 60% 3-4 reps
Rounds 5&6: Snatch 70% 2-3 reps
Rounds 7&8: Snatch 80% 1-2 reps
Rounds 9&10: Snatch 90% 1-2 reps

WOD: EMOM 12
1)   Max Russian KB Swings 53/35
2)   Max Burpee Box Jumps 24/20
3)   Rest

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Friday, May 24 2019

Strength: Every 2 minutes for 6 minutes;
10 Pull-ups
3 Thrusters (climbing)
immediately into..

Every 2 minutes for 6 minutes;
8 Chest to Bar Pull-ups
2 Thrusters (Climbing)
immediately into..

Every 2 minutes for 6 minutes;
3 Muscle-ups (6 Strict Pull-ups)
1 Thruster (climbing)

WOD: For Time
100 Alt. DB Snatches 50/35
800m Run

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Thursday, May 23 2019

WOD: 0:00-3:00
150 Double-Unders
3:00-13:00
Build to a heavy Hang Power Snatch
13:00-16:00
150 Double-unders
16:00-26:00
Build to a heavy Hang Power Clean
26:00-29:00
150 Double-Unders
30:00-37:00

For Time
100 Russian KB Swings 70/53