August 31, 2017

METCON:

18 Minute AMRAP:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/20 Calorie Row

30 Toes to Bar

August 30, 2017

A.

METCON:

1 Mile Run

*Firebreather, Run with a Vest (20/14)

*If running a mile is new to you or is too much to do at once today, we will have you scale the run. You will run 800m, rest 4 minutes and run another 800m.  Still rest 5 minutes after your final 800m run and complete your push-ups and sit-ups. 

Rest 5 Minutes From your Mile Finish Time, Then…

40 Sit-Ups

20 Push-Ups

30 Sit-Ups

15 Push-Ups

10 Sit-Ups

5 Push-Ups

B.

TIME TO GET SWOLE AND 

FLEXY...ROMWOD!

August 29, 2017

OLYMPIC LIFTING:

Every 90 Seconds, for 7 Sets:

1 Push Jerk + 1 Split Jerk @ 55-65% 1RM C&J

Then…

Every Minute for 5 Sets:

1 Squat Clean @ 50% 1RM C&J

Then…

Every 2 Minutes for 8 Sets: 1 Squat Clean and Split Jerk

Sets 1-2: 2@50%

Set 4: 2@55%

Set 5: 1@60%

Set 6: 1@65%

Set 7: 1@70%

Set 8: 1@75%

August 29, 2017

"Twister"

At the 0:00

3 Rounds For Time:

10 Power Snatch (95/65)

10 Bar Facing Burpees

At the 10:00…

2 Rounds for Time:

15 Power Snatch (115/80)

15 Bar Facing Burpees

At the 20:00

1 Round For Time:

30 Power Snatch (135/95)

30 Bar Facing Burpees

August 27, 2017

A.

STRENGTH:

Front Squats

Every 2 Minutes for 4 Sets:

7 Reps @ 55%

B.

METCON:

21-15-9

Sumo Deadlift High-Pull (95/65)

Push Press (95/65)

V-Ups

August 26, 2017

METCON:

“Eva”

5 Rounds for Time:

800m Run

30 Kettlebell Swings (70/53)

30 Pull-Ups

Yes, there is A LOT of everything in today's WOD...especially running.  If this workout scares you, that means you need to come to class and face it head on! DON'T CHERRY PICK!!

August 25, 2017

A.

STRENGTH:

Take 15-20 Minutes to find a 1RM Bench Press

B.

METCON:

10-8-6-4-2 Squat Cleans (155/105)

100-80-60-40-20 Double Unders

August 24, 2017

A.

METCON:

30 Minute EMOM:

Odd: 10 Calorie Row

Even: 10 Burpees

*Score is total rounds completed

B.

ROMWod

August 23, 2017

A.

STRENGTH:

Every 2 Minutes for 5 Sets:

1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 50% 1RM C & J

Then…

Every 2 Minutes for 8 Sets: 1 Squat Clean and Jerk

Sets 1-3: 3@50%

Set 4: 2@55%

Set 5: 1@60%

Set 6: 1@65%

Set 7: 1@70%

Set 8: 1@75%

B.

MIDLINE CONDITIONING:

Tabata Hollow Body

August 22, 2017

Tuesday, August 22nd

A.

METCON:

Every 4 Minutes for 4 Rounds:

Run 200m

15 Box Jump Overs (24/20)

B.

GYMNASTICS SKILL WORK

Station 1 – 10 Kipping Swings

Station 2 – 5-8 Unbroken Chest to Bar Pull-Ups

Station 3 – 2-4 Ring/Bar Muscle-Ups

*Don't worry if you cannot do a ring or bar muscle-up...dont' WOD dodge because of this!  We will have plenty of modifications we can help you progress through any gymnastics movement. 

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