Comment

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

Comment

Comment

April 27th WOD

APRIL 27, 2017

WARM UP

Dodge ball

STRENGTH

Overhead Squat

5x3 @ 65%

METCON

12 Min E2mom

20 Med Ball Cleans

20/14

20 Med Ball Squats

10 Burpee Box Jumps 24/20

RX+

12 Min E2mom

20 Med Ball Cleans 24/20

20 Med Ball Squats

10 Burpee Box Jumps 30/24

MODWOD

12 Min E2mom

10 Med Ball Clean 14/10

10 Med Ball Squats

ACCESSORY

Skill Work

ABS

2xMax Strict TTB

STRETCHES

Group Stretch

Comment

Comment

April 26th WOD

APRIL 26, 2017

WARM UP

Coach's Choice

STRENGTH

Bench-Floor

5x3 @60%

METCON

20 Min Amrap

400 M Row

15 V-Ups

10 Push Ups

RX+

20 Min Amrap

400 M Row

15 V-Ups

10 Push Ups

MODWOD

12 Min Amrap

10 Lunges

10 In and Outs

10 Box Push Ups

ACCESSORY

Turkish Get Ups

3x2 Ea

3x8 Face Plants

ABS

20 Barbell Sits Ups

20 Barbell Rollouts

20 Back Ext

STRETCHES

Pike

Calf/Ankle

Calf Smash

Chest Smash

Chest Rig

Comment

Comment

April 25th WOD

APRIL 24, 2017

WARM UP

Group Warm Up

Inchworms

Spiderman

Arm Circles

Leg Swings

20 Jumping Jacks

Soldier Walks

1 Min Plank

STRENGTH

9 Min Emom

Min 1-15/10 Cal Bike

Min 2-2 Wall Walks or 20 Sec Hold

Min 3-10 Atomic Sit Ups

METCON

6 Rounds

200 M Run

20 Russian KBS 53/35

10 KB Snatch

 

RX+

400 M Run

20 KBS 53/35

10 KB Snatch

MODWOD

4 Rounds

200 M Run

15 Russian KBS 35/25

10 KB Snatch

Accessory

50 Banded Good Mornings

Shoulder Complex

Abs

3 Rounds

8 Atomic Sit Ups

20 Swimmers

20 Scissors

Stretches

Group Stretch

Comment

Comment

April 24th WOD

April 24, 2017

Warm Up

Games

Relay Races

Bear Crawl

Duck Walk

Skip

Broad Jump

Strength

10 Min Emom

Even-5 Back Squats @65%

Odd-3 Seated Press @50% Press

Metcon

3 Rounds

20 Wall Balls 20/14

15 TTB

5 Power Cleans 135/95

 

RX+

30/20

6 Strict + 6 Kipping

185/125

ModWod

3 Rounds

15 Wall Balls 14/10

15 Knee Raises/Ground TTB

5 Power Cleans @65%

Accessory

3x10

Banded Walks

Bent Over Flys

Abs

30 Sec Plank Hold

+ 10 Walk outs

10 Superman + 20 Sec Hold

Stretches

Side Lunge

Couch

Saddle

Counter

 

Comment

Comment

April 21st WOD

APRIL 21ST WOD

WARM UP

Med Ball Warm Up

2 Rounds

10 MB OH Toss

10 MB Chest Pass

10 MB Underhand Toss

10 Hollow Toss

STRENGTH

Warm Up Deadlift

METCON

Partner Wod

Switching Rounds

“McGhee”

30 Min Amrap

5 DL 275/185

13 Push Ups

9 Box Jumps

MODWOD

Partner Wod

Switching Rounds

“McGhee”

30 Min Amrap

5 DL 275/185

13 Push Ups

9 Box Jumps

 

ACCESSORY

Pike

Straddle

Chest Smash

Cobra

Pigeon

Comment

Comment

April 20th WOD

APRIL 20TH WOD

WARM UP

3 Rds

10 Wall Squats

5 Yoga Push Ups

Broad Jump Down

STRENGTH

Bench 4x2@80%

Weighted Step Ups

4x8

METCON

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

Clean 135/95

Bar Over Burpees

MODWOD

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

Clean 75/55

Burpees

 

ACCESSORY

Mu Progressions

C2B Progressions

Pull Up Progressions

Plank Wars

Group Stretch

Comment

Comment

April 19th WOD

APRIL 19TH WOD

WARM UP

Coach's Choice

STRENGTH

2x400 M Run

4x200 M Sprint

METCON

1 RM Thruster

Then

Annie

50/40/30/20/10

Dubs

Sit Ups

MODWOD

1 RM Thruster

Then

Annie

50/40/30/20/10

Singles

Sit Ups

 

ACCESSORY

Bent Over Fly’s

3x10

 

Calf Smash

Calf/Ankle/Plate

Quad Smash

Banded Shoulder

Comment

Comment

April 18th WOD

APRIL 18TH WOD

WARM UP

20 Jumping Jacks

5 Shoulder Retractions

5 Open and Closes

10 OHS

10 OHS Bottom Squat

High Knees

Butt Kickers

STRENGTH

Split Jerk

5x2 @ 75%

METCON

15/12/9

Snatch 95/65

Pull Ups

Box Jumps

MODWOD

12/9/6

Snatch 45/35

Ring Rows

Box Jumps

 

ACCESSORY

Shoulder Complex

Skull Crushers

3x12

4 Rounds

20 Sec Hollow + 20 Switch Leg V-Ups

45 Sec Superman

 

Group Stretch

Comment

Comment

April 17th WOD

April 17th WOD

Warm Up

Warm Up

Game

Group Warm Up

Strength

Back Squats

5x2 @80%

Metcon

1 Min @ Ea. Station

Wall Balls 20/14

TTB

RKBS 53/35

Row

Rest

ModWod

1 Min @ Ea Station

Wall Balls 14/10

Knee Raises

RKBS 35/25

Row

Rest

 

Accessory

Weighted Hip Bridges

4x6

Abs

30 BB Sit Ups

20 BB Rollouts

10 Atomic Sit Ups

Stretches

Couch

Counter

Scorpion

2 Min Ea.

Comment

Comment

April 14th WOD

April 14, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Med Ball Warm Up

STRENGTH:

Clean Work

METCON:

Hot Shots 19

6 Rounds

30 Air Squats

19 Power Cleans 195/95

7 Strict Pull Ups

Run 400

ACCESSORY:

Group Stretch

 


MODWOD PROGRAM

WARM UP:

Med Ball Warm Up

STRENGTH:

Clean Work

METCON:

Hot Shots 19

6 Rounds

30 Air Squats

19 Power Cleans 195/95

7 Strict Pull Ups

Run 400

ACCESSORY:

Group Stretch

Comment

Comment

April 13th WOD

April 13, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

High Knees

Butt Kickers

Soldier Walks

Inchworms

Spiderman

Arm Circles

20 Pass Thru

5 Side Pass Thru

STRENGTH:

Bench-1 RM

Between Sets

Mu Progressions or Neg Pull Ups

METCON:

7 Min Emom

6 HSPU

8 OH Plate Walking Lunges

10 Plate Ground 2 OH

ACCESSORY:

HS Walks

Or

Shoulder taps 3x10

Or

Kick Ups

 

4x12

Leg Drops

Twist

Atomic Sit ups

50 Banded Good Mornings

Quad Smash

Standing Pigeon

Counter

 


MODWOD PROGRAM

WARM UP:

High Knees

Butt Kickers

Soldier Walks

Inchworms

Spiderman

Arm Circles

20 Pass Thru

5 Side Pass Thru

STRENGTH:

Bench-1 RM

Between Sets

Mu Progressions or Neg Pull Ups

METCON:

7 Min Amrap

10 Box Hspu

10 Lunges

10 Ground 2 OH

ACCESSORY:

HS Walks

Or

Shoulder taps 3x10

Or

Kick Ups

 

4x12

Leg Drops

Twist

Atomic Sit ups

50 Banded Good Mornings

Quad Smash

Standing Pigeon

Counter

Comment

Comment

April 7th WOD

April 7, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Partner Warm Up

20 Jumping Jacks

Crab Walk

Wheel Barrel

20 Clapping Push Ups

20 Pass Thru

STRENGTH:

Warm Up Snatch

METCON:

Partner Wod

Randy

75 Snatches

75/55 45/35

Rest 5 Min

3 Mile Run

ACCESSORY:

4x2 Turkish Get Ups

3 Rounds

10 Leg Push

10 Twist Ea Side

10 Med Ball Crunch

10 Face Plants

Group Stretch

 


MODWOD PROGRAM

WARM UP:

Partner Warm Up

20 Jumping Jacks

Crab Walk

Wheel Barrel

20 Clapping Push Ups

20 Pass Thru

STRENGTH:

Warm Up Snatch

METCON:

Partner Wod

Randy

75 Snatches

75/55 45/35

Rest 5 Min

3 Mile Run

ACCESSORY:

4x2 Turkish Get Ups

3 Rounds

10 Leg Push

10 Twist Ea Side

10 Med Ball Crunch

10 Face Plants

Group Stretch

Comment

Comment

April 6th WOD

April 6, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Front Squats

3 Sec Pause@ Bottom

6x2@60%

METCON:

10 Min Amrap

10 Front Rack Lunges 75/55

10 Wall Balls

10 Bar Over Burpees

ACCESSORY:

3 Rounds

3 Wall Walks

10 Weighted Step Ups

1 Min Planks

30 Sec Rev Plank

3 Rounds without rest

30 Sec Side Plank

Back and Forth for 3 Rounds without rest

Lizard

Archer

Counter

Banded Hip and Glute

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Front Squats

3 Sec Pause@ Bottom

6x2@60%

METCON:

10 Min Amrap

10 Lunges

10 Wall Balls

10 Burpees

ACCESSORY:

3 Rounds

3 Wall Walks

10 Weighted Step Ups

1 Min Planks

30 Sec Rev Plank

3 Rounds without rest

30 Sec Side Plank

Back and Forth for 3 Rounds without rest

Lizard

Archer

Counter

Banded Hip and Glute

Comment

Comment

April 5th WOD

April 5, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Agility Ladder

Side Hops

4x20 Sec 10 Rest

 

3 Rounds

5 Yoga Push Ups

10 Toe Touches

STRENGTH:

4 Sets

3-Bench @ 75%

6- Bent Over Row

(Moderate Weight)

1 Rope Climb

METCON:

Tabata (20:10 x 8 rds)

Push Ups

Row

V-Ups

Dubs

ACCESSORY:

3x10

Banded Walks

Skull Crushers

3 Rounds

10 Barbell Sit Ups

10 Supermans

Smash Everything

Chest

Lat

Bicep

Calf

Quad

 


MODWOD PROGRAM

WARM UP:

Agility Ladder

Side Hops

4x20 Sec 10 Rest

 

3 Rounds

5 Yoga Push Ups

10 Toe Touches

STRENGTH:

4 Sets

3-Bench @ 75%

6- Bent Over Row

(Moderate Weight)

1 Rope Climb

METCON:

Tabata (20:10 x 8 rds)

Push Ups

Row

V-Ups

Dubs

ACCESSORY:

3x10

Banded Walks

Skull Crushers

3 Rounds

10 Barbell Sit Ups

10 Supermans

Smash Everything

Chest

Lat

Bicep

Calf

Quad

Comment

Comment

April 4th WOD

April 4, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Mobility and Group Warm Up

Leg Swings

Inchworms

Side Squats

Arm Circles

YTWL

Prone Cobra

Hip Bridge

Open and Closes

Side Shuffle

High Knees

Butt Kickers  

STRENGTH:

10 Min Emom-90 Sec

2--3 Position Snatch

@70%

Working Positions and Technique

METCON:

12 Min E3mom

200 Run

20 Russian KBS 53/35

10 HSPU

ACCESSORY:

Shoulder Complex

50 Banded Good Mornings

4 Rounds

10 Hollow Rocks + 20 Sec Hold

10 Switch Leg Arch + 20 Sec Hold

Banded IT Band

Calf/Ankle

Saddle

Banded Shoulder

Banded Neck

 


MODWOD PROGRAM

WARM UP:

Mobility and Group Warm Up

Leg Swings

Inchworms

Side Squats

Arm Circles

YTWL

Prone Cobra

Hip Bridge

Open and Closes

Side Shuffle

High Knees

Butt Kickers  

STRENGTH:

10 Min Emom-90 Sec

2--3 Position Snatch

@70%

Working Positions and Technique

METCON:

12 Min Amrap

200 M Run

12 Russian KBS 35/25

10 Box HSPU

ACCESSORY:

Shoulder Complex

50 Banded Good Mornings

4 Rounds

10 Hollow Rocks + 20 Sec Hold

10 Switch Leg Arch + 20 Sec Hold

Banded IT Band

Calf/Ankle

Saddle

Banded Shoulder

Banded Neck

Comment

Comment

April 3rd WOD

April 3, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

3 Rounds

10 Wall Balls

10 Sit Ups

10 Hip Bridges

STRENGTH:

1.25 Back Squats

6x2 @65-70%

METCON:

4 Rounds

6 Hang Squat Cleans

125/85

8 TTB

10 Box Overs

ACCESSORY:

Bent Over Fly’s 3x10

Weighted Clock Lunges

2 Rounds

15 Barbell Rollouts

12 Swivel Crunches

20 Swimmers

Trap Smash

Scorpion

Pigeon

Lat Pull

Couch

 


MODWOD PROGRAM

WARM UP:

Game

3 Rounds

10 Wall Balls

10 Sit Ups

10 Hip Bridges

STRENGTH:

1.25 Back Squats

6x2 @65-70%

METCON:

3 Rounds

5 Hang Squat Cleans 65/45

8 Knee Raises

10 Step Overs

ACCESSORY:

Bent Over Fly’s 3x10

Weighted Clock Lunges

2 Rounds

15 Barbell Rollouts

12 Swivel Crunches

20 Swimmers

Trap Smash

Scorpion

Pigeon

Lat Pull

Couch

Comment

Comment

March 31st WOD

March 31, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Med Ball Warm Up

3 Rounds

10 Chest Pass

10 Underhand/Squat Pass

10 Soccer Throw In

Then

10 Hollow Pass

10 Hollow Side Pass

STRENGTH:

10 Min Emom

Min 1-3 Bench @80%

Min 2-4 Sumo Dl @75%

METCON:

Partner Wod

20 Min Amrap

20 HR Push Ups

40 Med Ball Sit Ups

400 Med Ball Carry 20/14

20 Weighted Step Ups 53/35

ACCESSORY:

50 Partner Hip Swivels

Pigeon

Cobra

Chest Smash

 


MODWOD PROGRAM

WARM UP:

Med Ball Warm Up

3 Rounds

10 Chest Pass

10 Underhand/Squat Pass

10 Soccer Throw In

Then

10 Hollow Pass

10 Hollow Side Pass

STRENGTH:

10 Min Emom

Min 1-3 Bench @80%

Min 2-4 Sumo Dl @75%

METCON:

Partner Wod

20 Min Amrap

20 HR Push Ups

40 Med Ball Sit Ups

400 Med Ball Carry 20/14

20 Weighted Step Ups 53/35

ACCESSORY:

50 Partner Hip Swivels

Pigeon

Cobra

Chest Smash

Comment

Comment

March 30th WOD

March 30, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Tic –Tac-Toe

Over/Unders

Walking Hurdles

Lunge

5 Open and Closes

5 Shld Retractions

10 Hip Bridges

High Knees

Butt Kickers

STRENGTH:

Back Squat

Tempo 4:2

5x3 @75%

Between Sets

Weighted Hip Bridges

5x5

METCON:

12 Min Amrap

10 Hspu

15RussianKBS 53/35

20 Wall Balls 20/14

ACCESSORY:

Bent Over Rows

4x8 Ea

Banded Walks

4x8 Ea

4 Rounds

20 Hollow Rocks

10 Good Mornings

10 Side Hollow Rocks

Banded Lat

Lizard

Twisted Lizard

Pike on wall

Banded Neck

 

MODWOD PROGRAM

WARM UP:

Tic –Tac-Toe

Over/Unders

Walking Hurdles

Lunge

5 Open and Closes

5 Shld Retractions

10 Hip Bridges

High Knees

Butt Kickers

STRENGTH:

Back Squat

Tempo 4:2

5x3 @75%

Between Sets

Weighted Hip Bridges

5x5

METCON:

12 Min Amrap

8 Box Hspu

10 Russian KBS 35/25

10 Wall Balls

ACCESSORY:

Bent Over Rows

4x8 Ea

Banded Walks

4x8 Ea

4 Rounds

20 Hollow Rocks

10 Good Mornings

10 Side Hollow Rocks

Banded Lat

Lizard

Twisted Lizard

Pike on wall

Banded Neck

Comment

Comment

March 29th WOD

March 29, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Push Jerk

10-8-6-4-2-1-1-1

Working to a Heavy

METCON:

1000 M Row

3 Rounds

20 Box Jumps

20 V-Ups

Then

1000 M Row

ACCESSORY:

3x20 Sec Pull Up Hold

100 Banded Pull Downs

 

4 Rounds

1 Min Plank

1 Min Arch Hold

It Band

Banded Calf

Straddle

Scorpion

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Push Jerk

10-8-6-4-2-1-1-1

Working to a Heavy

METCON:

500 M Row

3 Rounds

14 Step Ups/Plate Jumps

10 In and Outs

Then

500 M Row

ACCESSORY:

3x20 Sec Pull Up Hold

100 Banded Pull Downs

 

4 Rounds

1 Min Plank

1 Min Arch Hold

It Band

Banded Calf

Straddle

Scorpion

Comment