July 31, 2018

A.

METCON:

10 Minute EMOM:
Odd Minute: 15/12 Calorie Row
Even Minute: 15 Burpees

 *Max score for today will be 10.  You will have a score for every minute completed. 

B.

ACCESSORY WORK:

3 Sets:

8 Sumo Deadlift
20 Band Pull Aparts

12 Romanian Deadlift

12 Dumbbell Row (6/side)

Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 calorie row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challe...

July 30, 2018

A.

STRENGTH:
8 Minute EMOM:
Hang Power Clean + Power Clean + Split Jerk
Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

*Take % off of 1RM Hang Power Clean

B.

METCON:

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

Athletes should choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the wor...

July 29, 2018

A.

STRENGTH:

Back Squat
9 Minute EMOM: (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

B.

METCON:
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

*Score today is the lowest number of repetitions across the 8 rounds of each movement.

The format goes as follows:

8 Rounds: 
:20 Seconds Back Squats 
:10 Seconds Rest 
:20 Seconds Double Unders 
:10 Seconds Rest

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athl...

July 27, 2018

Join us today as we pay tribute to fallen Officer Diego Moreno who tragically lost his life last week. 

METCON:

7 Rounds for Time:

22 Wall Ball Shots (20/14)

18 Lateral Burpees over the Bar

35 Hang Power Cleans (75/55)

2 Chest to Bar Pull-Ups

7-22-18 (End of Watch)

35 (Officer Moreno's age)

2 (Number of Children he Left Behind)

July 26, 2018

A.

STRENGTH:

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

B.

METCON: 

4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes

 
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes

4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on eac...

July 25, 2018

A.

METCON:

15 Minute AMRAP:
16 Alternating Dumbbell Power Snatches (50/35)

14 Dumbbell Overhead Squats (50/35) (7 OHS/Side)
12 Toes to Bar 

B.

ACCESSORY WORK:

3 Giant Sets:
10 Dumbbell Push Presses
15 AbMat Sit-ups
Max Close Grip Push-ups
20 Superman’s
Rest 2 Minutes Between.

July 24, 2018

A.

GYMNASTICS WORK:

10 Minutes of Handstand Walk Practice
*If Unable to HSW, Complete 1-2 Wall Walks per Minute for 10 Minutes

B.

METCON:

For Time: 
200 Double Unders (300 Singles)
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike

*Stagger by 5-6 minutes if short on machines. 

Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 20+ wallballs unbroken when fresh. 

Looking at this workout at a whole can be overwhelming at first. Taking it one set at a time helps athletes s...

July 23, 2018

A.

METCON:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories on Rower

12 Kettlebell Swings (53/35)

12 Goblet Squats (53/35)

12 Push-Ups

B.

MIDLINE:

Tabata Sit-Ups

July 22, 2018

A.

GYMNASTICS CONDITIONING:

For Time (10 Minute Cap): 
30 Chest to Bar Pull-Ups (FB -  20 Bar or Ring Muscle-Ups)

On the Minute (Starting on the 0:00) – 30 Double Unders

B.

METCON:
For Time: 
21-15-9
Back Squats (155/105) *From the Ground
Handstand Push-ups

July 20, 2018

METCON:

????

Due to last Satuday's WOD dodgers (you know who you are)  today's metcon will be a surprise!  

There will be some running today, I would suggest bringing running shoes if you need them.  As always there is a bike or rower to substitute for any running that is programmed.  

The moral of the story...don't cherry pick workouts.  The workouts that you are avoiding are those that you probably need to do the most.  Work your weaknesses and do the workouts that scare you.  You will become a better athlete for doing this. 

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