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

Comment

March 23rd WOD

March 23, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

STRENGTH:

Bench

5x3 With a 3 Sec Pause at the Bottom

METCON:

10 Min Emom

5 V-Ups

5 Buprepees

3 HSPU

ACCESSORY:

Group Stretch

 


MODWOD PROGRAM

WARM UP:

Game

STRENGTH:

Bench

5x3 With a 3 Sec Pause at the Bottom

METCON:

10 Min Emom

5 In and Outs

3 Burpees

ACCESSORY:

Group Stretch

Comment

Comment

March 22nd WOD

March 22, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

12 Min Emom

Min 1- Handstand Walk/10 Shld Tap/30 Hold

Min 2-10 Strict TTB

Min 3-5 Dips + 10 Sec hold at bottom

METCON:

6 Min Amrap

5 Power Snatch 125/85

12 Pull Ups

Rest 2 Min

7 Min Amrap

10 Power Cleans 125/85

15 TTB

ACCESSORY:

Tricep Complex

Hammer Curls 4x8

3 Rounds

30 Sec Hollow + 10 Rocks + 10 Switch Leg V-Ups

15 Superman

Bicep Smash

Scorpion

Pike

Banded Shld

 

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

12 Min Emom

Min 1- Handstand Walk/10 Shld Tap/30 Hold

Min 2-10 Strict TTB

Min 3-5 Dips + 10 Sec hold at bottom

METCON:

6 Min Amrap

5 Power Snatch 45/35

10 Ring Rows

Rest 2 Min

10 Power Cleans 45/35

15 Ground TTB

ACCESSORY:

Tricep Complex

Hammer Curls 4x8

3 Rounds

30 Sec Hollow + 10 Rocks + 10 Switch Leg V-Ups

15 Superman

Bicep Smash

Scorpion

Pike

Banded Shld

 

Comment

Comment

March 16th WOD

March 16, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

2 Rounds

10 Wall Balls

30 Sec Plank

STRENGTH:

9 Min Emom

Min 1-10 Cal Bike

Min 2-5 Strict TTB + 5 Kipping

Min 3-8 Dips

METCON:

10 Min Amrap

EMOM 3 Burpees

10 Box Jumps

10 V-Ups

ACCESSORY:

20 Min of Mobility

 


MODWOD PROGRAM

WARM UP:

Game

2 Rounds

10 Wall Balls

30 Sec Plank

STRENGTH:

9 Min Emom

Min 1-10 Cal Bike

Min 2-5 Strict TTB + 5 Kipping

Min 3-8 Dips

METCON:

10 Min Amrap

EMOM 2 Burpees

10 Plate Jumps

10 In and Outs

ACCESSORY:

20 Min of Mobility

Comment

Comment

March 15th WOD

March 13, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 5x2 @80%

Pick A Skill and Work on it between sets

METCON:

Buy in-800 M Row

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

Push Ups

Air Squats

15 Dubs/30 Singles after ea rd

ACCESSORY:

Face Plants3x10

Banded Shoulder

4 Rounds

6 Barbell Sit Ups

10 Swimmers

10 Scissors

10 Supermans

Chest Smash

Chest Rig

Couch

Calf Smash


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 5x2 @80%

Pick A Skill and Work on it between sets

METCON:

Buy In-400 M Row

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

Box Push Ups

Air Squats

20 Singles

ACCESSORY:

Face Plants3x10

Banded Shoulder

4 Rounds

6 Barbell Sit Ups

10 Swimmers

10 Scissors

10 Supermans

Chest Smash

Chest Rig

Couch

Calf Smash

Comment

Comment

March 13th WOD

March 13, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Group

3 Down and Backs

45 Couch

30 Sec Squat hold

Spiderman Down

20 Jumping Jacks

20 Arm Circles

5 YTWL

10 Hip Bridges

Walking Hurdles

Broad Jump

STRENGTH:

Front Squat

1 RM

Then

50% 20 Reps

60% 10 Rep

METCON:

12 Min Amrap

12 DL

8 Hang Power Cleans

6 S2OH

Rx=155/115

RX-135/95

ACCESSORY:

 

Hammer Curls 3x8

Tricep Complex

 

Bring Sally Up

Straddle

Scorpion

Smash

  Lat

  Bicep

  Trap

 


MODWOD PROGRAM

WARM UP:

Group

3 Down and Backs

45 Couch

30 Sec Squat hold

Spiderman Down

20 Jumping Jacks

20 Arm Circles

5 YTWL

10 Hip Bridges

Walking Hurdles

Broad Jump

STRENGTH:

Front Squat

1 RM

Then

50% 20 Reps

60% 10 Rep

METCON:

12 Min

12 DL 75/55

8 Hang Power Cleans

6 S2OH

ACCESSORY:

 

Hammer Curls 3x8

Tricep Complex

 

Bring Sally Up

Straddle

Scorpion

Smash

  Lat

  Bicep

  Trap

Comment