Thursday, January 17 2018

Strength: Bench Press
40% x 10 reps
40% x 10 reps
50% x 10 reps

WOD:  For Time
15 Ring Dips
25 Box Jump-Overs
35 KB Swings 70/53
45 Sit-ups
55 Calories
45 Sit-ups
35 KB Swings
25 Box Jump-Overs
15 Ring Dips

Wednesday, January 16 2019

              Happy Birthday Allison!  

Strength: Push Press (Week 1 of 4)
70% x 5 reps
80% x 5 reps
90% x 5 reps

WOD: For Time
18-15-12-9-6
Thrusters
15 Toes to Bar

Set 18: 95/65
Set 15: 115/75
Set 12: 135/95
Set 9: 145/100
Set 6: 155/105

 Scaling: If you have to scale, which many of you will. Choose a weight that allows you to add 5lbs every round.

Tuesday, January 15 2019

Strength: Back Squat (week 4 of 4)
50% x 10
60% x 5-7 reps
70% x 5-7 reps

 WOD: TABATA
20 seconds of work, 10 seconds of rest x 8 rounds
1)   Calorie Bike
2)   Push-ups
3)   Cal Row
4)   KB Swings 53/35

Monday, January 14 2019

Accessory Work: 3 Rounds
1 Min Plank
Rest 1 minute between rounds

WOD: EMOM 30
Min 1: 15 Wall Balls 20/14
Min 2: 50 Double-Unders
Min 3: 3 Deadlifts (climbing)

Thursday, January 17 2018

Strength: Bench Press 40% x 10 reps

40% x 10 reps

50% x 10 reps

WOD:  For Time

15 Ring Dips

25 Box Jump-Overs

35 KB Swings 70/53

45 Sit-ups

55 Calories

45 Sit-ups

35 KB Swings

25 Box Jump-Overs

15 Ring Dips

Saturday, January 12 2019

TEAM DAY!!!

SWEAT: “Filthy 100’s”
For Time:
100 Box Jumps 24/20
100 Jumping Pull-ups
100 KB Swings 35
100 Walking Lunges
100 Knees to Elbows
100 Push Press 45lbs
100 Supermans
100 Wall Balls 20/14
100 Burpees
100 Double-unders  

Friday, January 11 2019

Skill: Muscle-ups
Scale to: Ring Dips or Pull-ups

 WOD: 2RFT
50 Russian KB Swings 53/35
50 Tuck Ups
100 Double-unders

 *Cap 12 mins

ADV: 70/53

Thursday, January 10 2019

Strength: Strength: Front Squat (week 2 of 4)
75% x 5 reps
85% x 3 reps
1RM

WOD: AMRAP 15
10 Box Jumps
10 Toes to Bar
3 Squat Cleans 135/95

Round 2: add 5/10lbs
Round 3: add 5/10 more
ADV: 10/20lbs

Wednesday, January 9 2019

Strength: Split Jerk
75% x 5 Reps
85% x 3 reps
1RM

WOD: For Time
90 Cal Row, Bike, Ski
60 Wall Balls 20/14
30 Shoulder to Overhead 155/105

L3: 135/95
L2: 115/75
L1: 95/65

Tuesday, January 8 2019

Strength: EMOM 10
2 Power Snatches (climbing)

WOD: 4RFT
15 Deadlifts 225/155
15 Bar Facing Burpess

L3: 205/145
L2: 185/124
L1: 135/95

Monday, January 7 2019

Booty & Obliques
2 rounds
25FT Banded side steps
20 Weighted or Banded Glute Bridges
15 Side Plank Hip Raises

 Strength: Bench Press (week 3 of 4)
75% x 5 reps
85% x 3 reps
1RM

 WOD: For Time
40-30-20-10
Cal Row, Bike, Ski
Abmat Sit-up s
Double-unders x 3

Saturday, January 5 2019

Happy Birthday Kelsey S!

 SWEAT: In teams of 2, AMRAP 30
90 Calories Bike, Ski, Row
80 Thrusters 45/35
70 Calories Bike, Ski, Row
60 Front Rack Lunges 95/65
50 Calories Bike, Ski, Row
40 Front Squats 115/75
30 Calories Bike, Ski, Row
20 Back Squats 135/95

Friday, January 4 2019

Strength: Back Squat (week 3 of 4)
75% x 5 reps
85% x 3 reps
1RM

WOD: For Time
21-18-15-12-9-6-3
KB Swings 70/53
Wall Balls 20/14

Wednesday, January 2 2019

Strength: Front Squat (week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x Max reps

 WOD: For Time
10 Deadlifts 275/185
20 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts
20 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts

L3: 225/155
L2: 185/125
L1: 135/95

Monday, December 31 2018. 

 Strength: Bench Press (week 2 of 4)
70% x 5 reps
85% x 3 reps
1RM

WOD: For Time
25 Hang Power Cleans 135/95
50 Box Jump-Overs
25 Hang  Squat Cleans

ADV: 155/105
L3: 115/75
L2: 95/65
L1: 75/55

Saturday, December 29 2018

SWEAT: Fight Gone Bad “ Team Style”
3 Rounds
2 minutes of Wall Balls 20/14
2 minutes of SDHP 95/65
2 minutes of Box Jumps 24/20
2 minutes of Push Press 95/65
2 minutes of Rowing, Bike, Ski

1 minute of rest in between rounds

Friday, December 28 2018

Strength: Back Squat (week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x Max reps

 WOD: AMRAP 15
30 Double-unders
15 Wall Balls 20/14
30 Double-unders
15 Alt. DB Snatches 50/35

Thursday, December 27 2018

Strength: Split Jerk (week 2 of 4)
70%x 3 reps
80% x 3 reps
90% x Max reps

 WOD: AMRAP 10
7 Bar Over Burpees
8 Front Rack Lunges 95/65
9 Shoulder to Overhead 

L3: 75/55
L2: 65/45
L1: 55/35

Saturday, December 22 2018

SWEAT: 0:00-10:00
4 Rounds
200m Row
50 Double-Unders (100 singles)

10:00-20:00
30-20-10
DB Push Press 50/35
15 Burpees

20:00-30:00
40-30-20-10
Russian KB Swings
Tuck-Ups

30:00-36:00
AMRAP 6
10 Air Squats
10 Wall Ball Sit-ups 

Friday, December 21 2018

Strength: EMOM 15
3 Power Cleans 135/95
3 Front Squats
3 Push-Jerks

*All in the same minute

WOD: AMRAP 7
10 Front Rack Lunges 135/95
15 Wall Balls 20/14

 Rest 2 minutes

AMRAP 7
10 Back Squats 135/95 (from the floor)
15 Toes to Bar