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June 23rd WOD

JUNE 23, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

6 Single Arm KBS Right

6 Single Arm KBS, Left

40 ft Single Arm KB Overhead Walking Lunges, Right

40 ft Single Arm KB Overhead Walking Lunges, Left

6 Single Arm KBS Right

6 Single Arm KBS, Left

STRENGTH/SKILL

5 set of 3 Reps Bench Press

(75% of 1-rep max)

METCON

Partner WOD

For Time:

1000M Row (Split the row)

200 Sit-ups

200 Air Squats

200 Russian KBS (53/35)

1000M Row

ACCESSORY

Bent-Over Row 4 x 10 reps 

Plate Bicep Curls 4 x 10 reps

COOL-DOWN

2 minute lunge hold each side

2 minute couch stretch each side

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June 22nd WOD

JUNE 22, 2017

WARM UP

3 Rounds 

Tin Man Down and Back

Inch Worms

Walking Lunges

10 Air Squats

STRENGTH/SKILL

Deadlift (4 x 15 @ 55%)

METCON

Barbara

Five Rounds for time:  
20 Pull-ups
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*

ACCESSORY

None

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 21st WOD

JUNE 21, 2017

WARM UP

Coach Led

STRENGTH/SKILL

Rowing Technique

METCON

“Eva” on a boat (AMRAP - Rounds and Reps)

30 Minute AMRAP
800m row
30 Kettlebell Swings (77+/53+)
30 Pull-ups

ACCESSORY

None

COOL-DOWN

Banded Lat Stretch

Down Dog

5 Minute Squat Hold (at the bottom of the squat)

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June 20th WOD

JUNE 20, 2017

WARM UP

2 Rounds

20 Push-ups

20 Strict Press with empty bar

20 Arm Circles each arm

500m Row

STRENGTH/SKILL

STRICT PRESS (4 x 12 @ 60%)

METCON

For time:

30 Thrusters, 95/65 lbs
50 AbMat Sit-ups
20 Thrusters, 95/65 lbs
40 AbMat Sit-ups
10 Thrusters, 95/65 lbs
30 AbMat Sit-ups

 

ACCESSORY

4 sets of 20 Supermans

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 19th WOD

JUNE 19, 2017

WARM UP

20 PVC Pass Through

20 Air Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

Back Squat (4 x 15 @ 55%)

METCON

For time:
20 Burpee Box Jump Overs (24/24)
40 KB Sumo-Deadlift-High-Pull (53/35)
15 Burpee Box Jump Overs
30 KB Sumo-Deadlift-High-Pull
10 Burpee Box Jump Overs
20 KB Sumo-Deadlift-High-Pull

ACCESSORY

4 sets of 10 Strict Pull-ups

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 15th WOD

JUNE 15, 2017

WARM UP

20 PVC Pass Through

20 PVC OH Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

10 Minute EMOM

7 Pull-ups (concentrate on string them together and not breaking)

METCON

21-15-9

Toes to Bar

Snatch (95/65)

Run 400M

ACCESSORY

4 sets of 20 reps Russian Twist with 10lb plate

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 14th WOD

JUNE 14, 2017

WARM UP

Run 400M

10 Push-ups

10 Air Squats

Row 500M

Run 200M

10 Push-ups

10 Air Squats

Row 250M

STRENGTH/SKILL

Deadlift

5 sets of 5 reps

(70% of 1-rep max)

METCON

3 Rounds for Time

40 Double Unders

20 Wall Balls (20/14)

10 HSPUs

5 Cleans (155/105)

ACCESSORY

Alternating TABATA 0:20 work / 0:10 rest x 8 rounds:

Superman

Hollow Hold

COOL-DOWN

Coach Led 

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June 13th WOD

JUNE 13, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

Row 250M

5 Inch Works

5 Lunges each leg

STRENGTH/SKILL

5 set of 3 Reps Squat Clean

(70% of 1-rep max)

METCON

Partner WOD

4 Rounds for Time

400M Run

10 Overhead Squat 95/65

5 Russian KBS 70/53

ACCESSORY

Accumulate 50 Sit-ups & 50 Good Mornings 

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 12th WOD

JUNE 12, 2017

WARM UP

2 Rounds

500m Row

10 Spider-man lunges

10 Air Squats

10 Pull-ups

10 Supermans

STRENGTH/SKILL

Back Squat

5 sets of 3 reps

(75% of 1-rep max)

METCON

Cindy

20 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

ACCESSORY

None

COOL-DOWN

2 Rounds

Quad Smash 1 min each side

Couch Stretch 1 min each side

Downward Dog 1 min

Banded Shoulder Stretch 1 min

Comment

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June 9th WOD

JUNE 9, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

6 Single Arm KBS Right

6 Single Arm KBS, Left

40 ft Single Arm KB Overhead Walking Lunges, Right

40 ft Single Arm KB Overhead Walking Lunges, Left

6 Single Arm KBS Right

6 Single Arm KBS, Left

STRENGTH/SKILL

5 set of 3 Reps Bench Press

(70% of 1-rep max)

METCON

Partner WOD

For Time:

100 KBS (53/35)

100 Sit-ups

100 Step-ups with KB

100 Sit-ups

100 KBS (53/35)

ACCESSORY

Alternating TABATA 0:20 work / 0:10 rest x 8 rounds:

Superman

Hollow Hold

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side Couch Stretch 1 min each side

Instep Stretch 1 min each side

Comment

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June 8th WOD

JUNE 8, 2017

WARM UP

20 PVC Pass Through

20 PVC OH Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

10 Minute EMOM

3 Reps Front Squat Every 1:00 (75% of 1-rep max)

METCON

For time:

Row 500m

40 Pull-ups

Row 500m

40 Handstand Push-ups

Row 500m

40 Toes-to-bar

Row 500m

ACCESSORY

None

COOL-DOWN

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

Apley Stretch 1 min each side

Posterior Capsule Stretch 1 min each side

Comment

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June 7th WOD

JUNE 7, 2017

WARM UP

2 Rounds

20 Toe Touches

20 Lunges

6 min Warm-up AMRAP:

12 Wall Balls

9 Med Ball Sit-ups

6 Pull ups

STRENGTH/SKILL

Squat Clean

5 sets of 3 reps

75% of 1-rep max

METCON

4 Rounds For Time:

5 Push Press (135/85) 10 Deadlift (135/85)

15 Burpee over the bar

ACCESSORY

30 Step Ups/Plate Jumps

COOL-DOWN

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

Pancake 1 min

Frog 1 min

Comment

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June 6th WOD

JUNE 6, 2017

WARM UP

2 Rounds

15 Push-ups

15 Air Squats

15 Strict Press w/ empty bar

15 Air Squats

300M Row

STRENGTH/SKILL

Push Press

5 sets of 10 reps

(65% of 1-rep max

METCON

 "Jackie"

1000M Row

50 Thruster 45/35

30 Pull-ups

ACCESSORY

Accumulate 50 Good Mornings with empty bar

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side Couch Stretch 1 min each side

Instep Stretch 1 min each side

Comment

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June 5th WOD

June 5, 2017

Warm Up

2 Rounds

500m Row

10 Spider-man lunges

10 Air Squats

10 Pull-ups

10 Supermans

Strength/Skill

Back Squat

5 sets of 10 reps

(65% of 1-rep max)

MetCon

 For Time:

10-20-30-40-50 Row

50-40-30-20-10 Double Unders

Accessory

Accumulate 100 Sit-ups

Cool-Down

2 Rounds

Quad Smash 1 min each side

Couch Stretch 1 min each side

Downward Dog 1 min

Comment

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May 31st WOD

May 31, 2017

Warm Up

100 Double Unders Perform *50 single unders to warm up Achilles before doing double unders.

Then

6 min Warm-up AMRAP:

15 American Kettlebell Swings (24/16kg)

12 Goblet Squats (24/16kg)

9  Pull-ups

Strength

10 Minute EMOM

3 Reps Deadlift Every 1:00 (75% of 1-rep max)

MetCon

3 Rounds For Time:

Run 400m

5 Muscle-Ups

10 Back Squats (135/95lbs) *Bar starts from the ground.

Accessory

Accumulate 100 Russian Twists with 15/10lb plate

Cool Down

2 Rounds:

10 Inch Worms

10 Spider-Man Lunges

Forward Fold Toe Touch - 1 min

Down Dog - 1 min

Comment

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May 30th WOD

MAY 30, 2017

WARM UP

Coach Led Warm-up

STRENGTH/SKILL

Back squat
5x2
*working to a heavy

METCON

12 min AMRAP
5 Power cleans 155/105
8 Burpees
10 sit ups
12 Wall Balls 20/14

MODWOD

12 min Amrap
5 Power Cleans 75/55
5 Burpees
10 sit ups
10 Wall Balls 14/10

Accessory 

4 x 20 Banded Good Mornings

Abs

3 Rds
10 plank Walkouts
10 Hip Drops
10 Hip Bridges Single leg

Stretches

Group Stretch

Comment

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May 26th WOD

MAY 26, 2017

We will be CLOSED Monday, May 29th in honor of Memorial Day.

WARM UP

Coach Led Warm-up

STRENGTH/SKILL

None

METCON

Partner Wod

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

RX +

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

 

Comment

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May 25th WOD

MAY 25, 2017

WARM UP

Game

STRENGTH/SKILL

Power Cleans

1 Rep Max

METCON

Bench 5x5@65%

Weighted Hip Bridges

5x6

5 Rope Climbs

ACCESSORY

Work on Kipping

ABS

Plank Wars

STRETCHES

Group Stretch

10 Min

Comment

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May 24th WOD

MAY 24, 2017

WARM UP

Coach's Choice

STRENGTH/SKILL

Box Squats

5x3

Between Sets

1 Turkish Get Up Each Side

METCON

1000 M Row

100 Dubs

50 Box Jumps

30 HSPU

1000 M Row

MODWOD

500 M Row

75 Singles

30 Step Ups/Plate Jumps

20 Box HSPU

500 M Row

ACCESSORY

50 Banded Good Mornings

50 Banded Lat Pull Down

ABS

4 Rounds

10 Banded Leg Ups

10 Russian Twist

5 Atomic Sit Ups

STRETCHES

Calf/Ankle Smash

Calf Stretch

Cobra

Saddle

Comment

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May 23rd WOD

MAY 23, 2017

WARM UP

3 Rounds

8 Wall Balls

5 Open and Closes

10 Toe Touches

 

Barbell Warm Up

2 Rounds

5 DL

5 Cleans

5 Strict Press

STRENGTH/SKILL

Split Jerk

4x2 @70%

3x1 @80%

METCON

7 Min Cap

7 Rounds

10 DL 135/95

5 Burpees

3 Hang Power Cleans

RX +

Weight 155/105

MODWOD

7 Min Cap

5 Rounds

10 DL 75/55

3 Burpees

3 Hang Power Cleans

ACCESSORY

Banded Walks 3x5 Ea

Hammer Curls 3x10

ABS

2 Rounds

15 Barbell Sit Ups

15 Barbell Rollouts

STRETCHES

Pike

Pigeon

Couch

Trap Smash

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