Username:

Password:

Fargot Password? / Help

Workout of the Day

0

04/23/2014

Main - WOD


Warm-up


500m row 2 rounds: 10 PVC pass throughs 10 PVC sotts press 10 OHS w/bar 10 snatch balance w/bar then accumulate 3 minutes in a plank hold.

Skill


10 minutes to practice HSPU. If you have them mastered add a deficit and do 3 OTM for 5 mins.

Weightlifting

Hang Power Snatch (Establish a heavy hang power snatch.)

Metcon

Metcon (AMRAP - Reps)


4X3min AMRAP: 10 snatch 95/65 8 HSPU 1:00 rest between AMRAPs

0

04/22/2014

Main - WOD


(No Measure)


800M Run Then 4 Rounds of : 15 seconds each movement: Jumping Jack Jumping Lunge Push Up Good Mornings

Skill


5 mins to practice TTB then do 7 EMOM for 7 mins.

Weightlifting


Complete 25 reps at 75% of your 1RM front squat. Each time you rack the bar accumulate a 30 second hanging L-Sit hold.

Front Squat (25 reps at 75%)

Metcon


The thrusters should be heavier than you usually do, but still light enough to do 5 unbroken. Challenge yourself even if it's just 5-10 lbs heavier.

Metcon (Time)


2 rounds: 200m sprint 5 thrusters 115/95 10 TTB 15 wall balls 20/14 20 ab-mat sit-ups

0

04/21/2014

Are you new to this barbell complex? Check out this video and prepare yourself for some fun. We will revisit this complex a little bit heavier in the future.

Main - WOD


Warm-up


30cal on air dyne then

starting at garage ending at the cage

down and back for each movement:

high knees

butt kickers

burpee broad jump

walking high kick alternating leg

inch worm w/1 push up

Skill


5-10 mins to practice double unders then, 3 mins of max effort double unders. Each time you fail a DU complete 1 burpee.

Weightlifting

Power Clean and Jerk (Establish a 1RM power clean and jerk)

Metcon


Bear complex:

power clean

front squat

push press

back squat

push press

Metcon (Weight)


15 EMOM Bear Complex 95/65

0

SATURDAY, APRIL 19th

WARMUP

500 meter row or 400 meter run

3 rounds:

10 burpees

10 broad jumps

10 back extensions

20 seconds each in front and side planks

 

WOD

15 minute AMRAP

5 push-ups

10 kettlebell swings

15 goblet squats

200 meter run

0

04/18/2014

Main - WOD


For the next 5 weeks we will be doing one of the "Girls" benchmarks! We will revisit them again in July so you can see your progress. Good Luck!

Warm-up


400m run 2 rounds: 10 leg swings each leg 10 good mornings w/bar 10 air squats

Skill


10 mins to practice bar MUs. If you have them mastered already do 3 OTM x 5.

Weightlifting

Thruster (Establish a 1RM thruster)

Metcon

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups

0

04/17/2014

Main - WOD


Warm-up


100 double unders 10 pass throughs 10 broad jumps 10 inch worms with 3 push-ups at the bottom

Skill


10 mins to practice pistols. Try Weighted with a KB overhead if you already have them mastered.

Weightlifting


Each time you drop the bar complete 5 burpees.

Overhead Squat (40 reps at 65% )

Metcon

Metcon (Time)


3 rounds: 10 deadlifts 225/155 12 pistols 12 box jumps 24/20

0

04/16/2014

Main - WOD


Warm-up


500m row 3 rounds: 5 front squats w/bar 5 press 5 push press 5 jerk then choose 3 front rack receiving pos. stretches

Skill


10 mins to practice ring muscle ups or transitions.

Weightlifting


Establish a heavy 3 pos clean + 1 jerk (high hang, above knee, floor)

3 position clean + 1 jerk

Metcon

Metcon (Time)


5 rounds: 10 HSPU 10 dips 8 hang clean 135/95 1 min rest

0

04/15/2014

Main - WOD


Warm-up


200m run 20 jumping jacks 10 wall squats 10 pass throughs 10 behind neck jerks w/bar 10 OHS w/bar

Skill


10 mins to practice double unders.

Weightlifting

Overhead Squat (3 rep max OHS)

Metcon (Time)


800m run 2 rounds: 40 OHS 95/65 20 pull-ups 20 OH walking lunges 95/65 finish with 100 DUs 25 min cut-off

0

04/14/2014

Main - WOD


Warm-up


2 rounds: 20 jumping jacks 7 GHD sit ups 7 GHD ext 7 good mornings w/bar

Skill


10 mins to practice toes to bar. If you have them mastered do 7 OTM x 5.

Weightlifting


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

Bench Press (50 reps at 60% )

Metcon

Metcon (AMRAP - Reps)


4 min AMRAP: 10 HR push-ups 10 TTB rest 2 min 4 min AMRAP: 20 jumping lunges 15 v-sit ups rest 1 min 3 mins max effort TTB

0

SATURDAY, APRIL 12th

WARMUP

500 meter row or 100 Double Unders

3 rounds:

10 inchworm push-ups

20 jumping lunges

10 meters broad jump

30 second samson stretch

 

WOD

10 burpees

20 squats

800 meter run

20 burpees

40 squats

400 meter run

40 burpees

80 squats

200 meter run

Pages:12345...101102