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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

 

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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

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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

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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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May 22nd WOD

May 22, 2017

Warm Up

Skip

Inchworm

High Knees

Spiderman

10 Toe Touches

10 Pass Thru

5 Pass Thru S2S

Burgener Warm Up

Strength/Skill

12 Min Emom

First 6 Min-2 Hang Snatch @65%

Last 6 Min-2 Snatch @75%

Metcon

4 Rounds

400 M Run

20 RKBS 53/35

10 TTB

RX +

70/53

ModWod

4 Rounds

200 M Run

10 RKBS 35/25

10 Knee Raises

Accessory

Bulgarian Split Squat

3x5 Ea

Shoulder Complex

Abs

3 Rounds

20 Sec Hollow + 10 Figure 8

20 Sec Superman + 10 Figure 8

Stretches

Banded IT Band

Scorpion

Counter

Straddle

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May 18th WOD

MAY 18, 2017

WARM UP

Banded Pull Aparts

Inchworms

20 Jumping Jacks

Banded DL-Rig

 

Burgener Warm up

STRENGTH/SKILL

5x2+1

2 Snatch + 1 Snatch Balance @70%

METCON

12 Min Emom

Min 1-2 DL @70%

Min 2-2 Bench @70%

MODWOD

12 Min Emom

Min 1-2 DL

Min 2-2 Bench

Weight-Coach helps

ACCESSORY

Hammer Curls

Tricep Kickbacks

ABS

3 Rounds

45 sec Hollow Hold + 10 Switch Leg V Ups

10 Single Leg Hip Bridges Ea

STRETCHES

Chest Smash

Pigeon

Straddle

Trap Smash

Lizard

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May 17th WOD

MAY 17, 2017

WARM UP

Coach's Choice

STRENGTH/SKILL

Back Squat

5x3 2 Sec hold at bottom

@65%

METCON

6 Rounds

10 Box Jumps

15 V-Ups

20 Dubs

Emom 3 Burpees

16 Min Cap

MODWOD

10 Min Amrap

10 Step Ups

10 V=Ups

30 Singles

ACCESSORY

Weighted Hip Bridges

Bent Over Fly’s

ABS

3 Rounds

10 Atomic Sit ups

10 Leg Drop

10 Russian Twist

STRETCHES

Calf/Ankle Band

Couch

Pike on Wall

Comment

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May 16th WOD

MAY 16, 2017

WARM UP

Relay Races

Bear Crawl

Duck Walk

Skip

Broad Jump

STRENGTH/SKILL

12 Min Emom

Min 1-30 Sec L sit

Min 2-5 Dips + 10 Sec hold at the bottom

Min 3-15/10 Cal Bike

METCON

10-9-8-7-6-5-4-3-2-1

OHS 95/65

Cal Row

MODWOD

10-8-6-4-2

Ohs 45/35

Cal Row

ACCESSORY

Shoulder Complex

Clock Lunges

ABS

3 Rounds

Plank Hold + 10 Walkouts

20 Hip Drops

10 Superman +10 Sec

STRETCHES

Group Stretch

Banded Shoulder

Banded Lat

Archer in Saddle

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May 15th WOD

MAY 15, 2017

Warm Up

Leg Swings

200 M Run

3 Rounds

10 Pass Thru

10 Toe Touches

Jump Squats

Strength/Skill

9 Min –Every 90 Sec

2 Cleans + 3 Front Squats +1 Jerk

*Working to a heavy

Metcon

20 Min Amrap

400 M Run

20 RKBS 53/35

10 TTB

ModWod

20 Min Amrap

200 M Run

15 RKBS 35/25

10 Knee Raises

Accessory

Max Unbroken Dubs

50 Banded Good Morning

Abs

Max V-Ups x3

Stretches

Banded It Band

Side Squats

Counter 

Comment

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May 12th WOD

MAY 12, 2017

WARM UP

Partner Warm-Up

STRENGTH/SKILL

Bench 5x3

2 Sec Pause at the Bottom

METCON

Partner Wod

Double DT

10 Rounds

12 Deadlifts 155/105

9 Hang Cleans

6 Jerks

ACCESSORY

100 Partner Hip Switch

ABS

None

STRETCHES

Scorpion

Straddle

Pigeion

Shoulder

Comment

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May 11th WOD

MAY 11, 2017

WARM UP

Over/Under

Leg Swings

Ytwl

Prone Cobra

Open and Closes

10 Pass Thru

5 Side to Side

5 Open and Closes

Broad Jump

STRENGTH/SKILL

1.25 Front Squats

@60-65%

*Work on a skill between sets

METCON

4 Rounds

200 M Row

15 Wall Balls 20/14

10 TTB

RX+

None

MODWOD

3 Rounds

200 M Row

10 Wall Balls 14/10

10 Knee Raises

ACCESSORY

Tricep Complex

ABS

Barbell Sit Ups

Simmers

Scissors

STRETCHES

Archer in Saddle

L Ball Trap Smash

Lizard

Comment

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May 10th WOD

MAY 1, 2017

WARM UP

Coach's Choice

STRENGTH/SKILL

Seated Press 5x3

METCON

7 Min Emom

5 Snatch 95/65.

5 Burpees

Rest 2 Min

6 Min Amrap

30 Dubs

10 Push Ups

10 V-Ups

RX+

None

MODWOD

7 Min Emom

5 Snatch 45/35

3 Burpees

Rest 2 Min

6 Min Amrap

10 Box Push Ups

10 In and Outs

ACCESSORY

Turkish Get Ups

ABS

Ghd Sit Ups

Ghd Back Ext

STRETCHES

Smash

Lat

Bicep/Tricep

Chest

Quad

Comment

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May 9th WOD

MAY 9, 2017

WARM UP

Mobility Warm Up

STRENGTH/SKILL

3x10

Bent Over Rows

FR Lunges

METCON

4 Rounds

20 RKBS 53/35

10 Box Overs

RX+

None

MODWOD

3 Rounds

15 RKBS 35/25

10 Step Overs

ACCESSORY

Hammer Curls

Banded Walks

ABS

3x10

Barbell Rollouts

STRETCHES

Pigeon

Straddle

Calf/Ankle

Comment

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May 8th WOD

MAY 8, 2017

WARM UP

Game

STRENGTH/SKILL

Box Squats

5x5 @75% of BS

3x Max HSPU

METCON

16 Min Amrap

12 Thrusters 95/53

8 Dips

400 M Run

RX+

None

MODWOD

16 Min Amrap

12 Thrusters 45/35

8 Box Dips

200 M Run

ACCESSORY

10 Banded Lat Pull Down

ABS

3xMx Strict TTB

STRETCHES

Couch

Banded Shld

Banded Hip

Comment

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May 5th WOD

MAY 5, 2017

WARM UP

10 Leg Swings Ea.

Spiderman

Inchworms

Hops

10 Yoga Push Ups

High Knees

Butt Kickers

Side Shuffle

Skip

STRENGTH/SKILL

Bench 3x10

Sumo DL 3x10

METCON

Death By Sprints-Partner

Min 1-10 M Sprint

Min 2-20 M Sprint

Min 3-30 Min Sprint

*Add 10 M Each Min until you can’t fit in the Min.

ACCESSORY

None

ABS

None

STRETCHES

Banded IT Band

Pike

Couch

Chest-Rig

Scorpion

Straddle

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May 4th BE WITH YOU WOD

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May 4th BE WITH YOU WOD

MAY 4, 2017

WARM UP

Partner Warm Up

Med Ball Toss

Med Ball Chest Pass

Med Ball Underhand Squat Toss

Hollow Toss

STRENGTH/SKILL

12 Min Emom

Min 0-4  2-3 Position Clean @50%

Min 5-9 2 Clean Pull @100%

Min 10-14-2 Cleans @65-70%

METCON

Partner Wod

“Josh”

2 Rounds

21 OHS 95/65

42 Pull Ups

15 OHS

30 Pull Ups

9 OHS

18 Pull Ups

ACCESSORY

Shld Complex

Weighted Hip Bridges

3x8

ABS

3 Max Barbell Rollouts

STRETCHES

Lizard

Banded Shoulder

Trap Smash

TSpine Rollout

Straddle

Comment

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May 3rd WOD

MAY 3, 2017

WARM UP

Mobility

Leg Swings

Running Drills

STRENGTH/SKILL

For Time

1000 M Row

Rest 2 Min

2x500 M Row

METCON

50 Dubs

50 Burpees

50 Dubs

50 Box Jumps

50 Dubs

RX+

Buy in -25 Cal Bike

100 Dubs

50 Burpees

100 Dubs

50 Box Jumps

100 Dubs

25 Cal Bike

MODWOD

2 Rounds

20 Singles

20 Burpees

20 Singles

20 Box Jumps/Step Ups

ACCESSORY

3 Rounds

10 Lateral Raises

10 Banded Walks

ABS

2 Rounds

30 Med Ball Crunches

30 Swimmers

30 Scissors

STRETCHES

Calf And Ankle-Band

Calf Smash

Quad Smash

Lat Smash

Bicep Smash

Comment

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May 2nd WOD

MAY 2, 2017

WARM UP

Arm Circles

Seal Claps

Windmills

Front Arm Swings

Side to Side Squats

5 YTWL

5 Prone Cobra

5 Hip Bridges

Lunges

Bear Crawl

15 Sec Hollow/Bar

5 Open and Closes

STRENGTH/SKILL

12 Min Emom

Min1-2 Split Jerks@65%

Min 2-15/10 Cal Bike

Min 3-30 Sec Legless Rope Hold/3 Pulls

METCON

6 Min Amrap

1 Handstand Walk/10 Shoulder Taps/30 Sec Hold

D&B Farmer Carry 53/35

Rest 2 Min

6 Min Amrap

10 Push Ups

20 Lunges

RX+

6 Min Amrap

1 Handstand Walk/10 Shoulder Taps/30 Sec Hold

D&B Farmer Carry 53/35

Rest 2 Min

6 Min Amrap

10 Push Ups

20 Lunges

RX+

Ring Push Ups

Jumping Lunges

MODWOD

6 Min Amrap

30 Sec HS Mod Hold

D&B Farmer Carry 35/25

Rest 2 Min

6 Min Amrap

10 Box Push Ups

10 Lunges

ACCESSORY

3 Rds

10 Hammer Curls

Tricep Complex

ABS

3 Rounds

30 Plank Walkout Hold + 10 Hip Drops

30 Sec 1 Leg Hip Bridge

10 Side Crunches

STRETCHES

Group Stretch

Pigeon

Banded Shld

Trap Smash

Chest Smash

Comment

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May 1st WOD

May 1, 2017

Warm Up

Team Warm Upx2

5 Cal Row

10 Ground 2 OH

10 Jump Squats

Then Leg Swings Front to Back and Side to Side-10 Ea

Strength/Skill

1 RM Snatch

Then

60%3x2 Hang Snatch + Snatch + Snatch Balance

Metcon

21-15-9

RKBS 53/35

Front Squats95/65

400 M Run

RX+

70/53

135/95

ModWod

15-12-9

RKBS 35/25

Front Squats

200 M Run/300 Row

Accessory

3x5 Strict C2B/Pull Ups/ Neg/Inv. RR

Abs

3 Rounds-Group

30 Sec Hollow + 10 Figure 8

30 Sec Superman + 10 Figure 8

Stretches

Group Stretch

Couch

Saddle in Archer

Counter

Scorpion

Comment

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April 28th WOD

APRIL 28, 2017

WARM UP

MedBall Warm Up

3 Rds

10 Oh Pass

10 Chest Squat Pass

10 Underhand Toss

Then

2 Rounds

10 Side Hollow Pass

STRENGTH

Warm up deadlift 

METCON

Partner Wod

“Bradshaw”

10 Rounds

3 Hspu

6 Deadlifts 22/155

12 Pull Ups

*Each Partner does all movements

ACCESSORY

None

ABS

None

STRETCHES

Banded Neck

Pigeon

Straddle

Banded Lat Stetch

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