January 2018

January 2018

Muscle ups and running

WARM UP: 250m Row 10 PVC Pass Throughs 10 Wall Ball Shots 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Up Drill Practice WOD: For Time: 12 Muscle-Ups 800m Run 9 Muscle-ups 400m Run 6 Muscle-ups 200m Run  

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Always working

WARM UP: 2:00 Jump Rope 20 Reps of each Monster Walk: Left, Right, Forward, Backward 15 Squats w/ red band on knees 3 Rounds -5 Baby Squats -5 Ring Rows -5 Burpees SKILL: 15:00 EMOM M1: 3 BSQ M2: 30 Double Unders + 5 Burpees M3: REST WOD: 12:00 Running Clock: 1:00 ME Squat Cleans

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"Angie"

WARM UP: 800m Run 10 Walking Lunges 10 Lunge to Instep 10 Side Lunges 10 Ring Rows 5pt Hip 3 Rounds of Cindy SKILL: Set up fot WOD WOD: “Angie” (20:00) For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

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Sunday Funday

WARM UP: Plyos SKILL: Into WOD WOD: 3 RFT 10 Thrusters @95/65LBS, 10 Sumo deadlift high pulls @95/65LBS, 10 Push jerks @95/65LBS, 10 Overhead squats @95/65LBS, 10 Front squats @95/65LBS. Every :60 athletes do 4 Burpees and continue where they left off

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Heavy Cleans

WARM UP: 400m Run 2 Rounds: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 Front Squats with Barbell SKILL: Set up for WOD WOD: For Time: 800m Run 30 Squat cleans (70% of 1RM Clean) 5 CTC Sled Push (180/140) (500m Row) 50

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Bring your socks

WARM UP: 3:00 Jump Rope PVC: x 2 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 BSQ 10 SLSU SKILL: 10:00 EMOM ODD: 6 Alternating Dumbbell Snatches (100/70) EVEN: 30 Double Unders WOD: For Time: 21 BSQ 7 Rope Climbs 15 BSQ 5 Rope Climbs 9 BSQ 3 Rope Climbs

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Yes for snatches!

WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: 5:00 Snatch Warm up WOD: For Time: (20:00) 15-12-9-6-3 Squat Snatch 20-20-20-20-20 Pull-ups  

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Ready to be sore?

WARM UP: 20 Jumping jacks 20 Seal jumps 20 Lunge Jumps 3 Laps around the gym 3 Rounds of: 5 Pull ups (no bands) 7 Push ups 9 Knee above the Hips SKILL: Into WOD WOD: 20:00 AMRAP 400m Run 20 DB Front Rack Walking Lunge (55/35) 10 Burpee Over Dumbbells  

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SQUATS!

WARM UP: 8:00 AMRAP 5 Calorie Bike 5 Burpee Broad Jump 10 PVC Pass Throughs ————————– 5 Part Hips as Class SKILL: Every 3:00 for 15:00 3 Back Squat at 75% + WOD: For Time: 21-15-9 FSQ (185/125) HSPU  

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"Fight gone bad"

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead 5 Broad Jumps 2 Wall Walks SKILL: Into WOD WOD: “Fight Gone Bad” (17:00) 5 Rounds 1:00 Max Effort of Each:

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