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06/20/2014

Main - WOD


Warm-up


200m run down and back start at garage and end at cage: high knee skip butt kickers burpee broad jump bear crawl walking high kick alt legs 200m run

Mobility


Pick 2-3 stretches from the running mobility poster and spend 2 mins in each.

Metcon


Let's start the weekend off right... with Badger! Enjoy!

Badger (Time)


Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 meters
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06/19/2014

Main - WOD


Warm-up


50 Jumping Jacks 40 Cal Row 30 Air Squat 20 Leg Swings 10 Good Mornings w/Bar 5 inch worms w/1 push-up

Weightlifting

3RM deadlift

Metcon

Metcon (Time)


3 rounds: 200m sprint 10 deadlift 225/155 30 double unders
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06/18/2014

Main - WOD


Warm-up


4 Rounds of :15 Seconds Each Movement Jumping Jacks Push Ups Air Squats Mountain Climbers

Skill


15 min free skill time. Choose 1-2 skills you've been struggling with and work on them. Pull-ups, HSPU, double unders, butterfly pull-ups, chest to bar pull-ups, toes to bar, bar muscle ups, rope climbs, bar muscle ups, turkish get-ups, hand stand walks, pistols, ring dips... options are endless!

Metcon

Metcon (Time)


4 rounds: 5 HSPU 8 pull-ups rest 1:00 3 rounds: 5 burpees 8 wall balls 20/14 rest 1:00 2 rounds: 30 ab-mat sit up 15 toes to bar
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06/17/2014

Main - WOD


Warm-up


3 rounds: 15 jumping jacks 10 GHD sit-ups 10 GHD ext 30 sec plank hold

Weightlifting


Each time you rack the bar complete 5 strict pull ups.

Bench Press (20 reps at 80% of 1RM)

Metcon


The prowler pushes will be completed underneath the overpass from the first pillar to the last. Down and back, rest between rounds as needed so you can SPRINT each round! Men's weight is two 45# plates on each side, women's is one 45# plate on each side and one 25# plate on each side. Please rest inside or next to the pillars... do not wait/rest in the road!

Metcon (Time)


7 rounds: prowler push 180/140 from first pillar to the last, down and back. rest as needed
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06/16/2014

Main - WOD


Warm-up


2 rounds: 250m row 10 PVC pass throughs 10 sotts press w/PVC 10 leg swings each leg 10 lateral lunges 30 sec squat hold 5 OHS w/bar 10 drop snatch w/bar

3 pos snatch (hang, above knee,floor) (Establish a 3 position snatch)

Metcon

Metcon (AMRAP - Rounds)


20 min AMRAP: 400m run 10 snatch 95/65 20 KBS 53/35 10 broad jumps 20 OHS 95/65
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SATURDAY, JUNE 14

WARMUP

500m row

3 rounds

10 inchworm pushups

15 wall balls

20 meter squat walk

30 second front plank

 

WOD

400 meter run

21 pushups

21 dumbbell thrusters

400 meter run

15 pushups

15 dumbbell thrusters

400 meter run

9 pushups

9 dumbbell thrusters

400 meter run

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06/13/2014

Main - WOD


Warm-up


250 row 25 jumping jacks 15 squat jumps arm circles forward arm circles backward 2 rounds: 5 strict press w/bar 5 push press w/bar 5 jerks w/bar

Weightlifting

Push Press (5RM push press )

Metcon


Choose a weight for the power cleans and push press that will challenge you and allow you to keep moving throughout all 3 rounds.

Metcon (Weight)


3 rounds: 10 power cleans 8 push press 10 pull ups 8 HSPU rest 1:1
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06/12/2014

Main - WOD


Warm-up


400m run From the garage to the cage, down and back: butt kickers high knees burpee broad jumps alternating high kicks inch worm with 1 push up handstand walk

Weightlifting


Watch the clock for the correct tempo on the front squats. 3 seconds down, hold for 3 at the bottom of squat, then one QUICK second up. 90 sec rest in between sets, complete 10 weighted sit ups within the 90 seconds.

Paused Front Squat (70% of 1RM)

Metcon

Metcon (Time)


3 rounds: 15 wall balls 20/14 15 burpees 15 box jumps 24/20
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June 11

Main - US Olympic Speedskaters


Metcon (Time)


Bring Sally Up Challenge

Metcon (Time)


Sled Pushes Teams of 3 Relay x 20 each

Metcon (Time)


40-30-20-10 Wallballs. Light Box Jumps. High Russian KB Swings. Light KB

Metcon (Weight)


8 RM Weighted Lunge 2x25 Back Extensions between sets
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06/11/2014

Main - WOD


Warm-up


2 rounds: 25 jumping jacks 10 GHD sit-ups 10 GHD ext 1:00 plank hold

Skill


Max height jump from knees. Start on your knees and jump to your feet. If that is easy add some plates to jump onto, and progress to a box if you are able to go that high. Be explosive and fast!

Metcon


Your score is based off of your total time including rest. DON'T short your rest times! Rest 90 seconds between the row/AD/run.

Metcon (Time)


5 rounds of each: 150m row sprint rest :30 between rounds 30 sec max effort airdyne rest :30 between rounds 100m sprint rest :30 between rounds