Blog Archives

160401

3/31/2016

Friday

Warm Up:
1200m Run

Strength/Skill:
2 min AMRAP TTB
Rest 2 min x 3
Score is lowest + highest round

WOD:
5 rounds for time
10 barbell bicep curls 95/65
10 dumbbell felt raises 25/15
10 tricep kick backs 35/25
10 crunches
10 dumbbell shrugs (straps encouraged #100/#70)

160331

3/30/2016

Thursday

Warm Up:
Row 500m easy
Then 2 Rounds:
:20-:30 HS Hold
:20-:30 Dead Hang

Strength/Skill:
Strict Press
5 @75%
3 @85%
AMRAP @95%
Rest 2:00

WOD:
10 Rounds for Total Meters:
Row 1:00 on/1:00 off

160330

3/29/2016

Wednesday

Warm Up:
5x:
:30 Double Unders
10 Pass Throughs
10 Walking Ankle Grabs
10 OHS with PVC

Strength/Skill:
Every :90 x7:
Power Snatch + OHS 1+1

WOD:
100 Double Unders (scale to Singles x2)
30 Power Snatch (135/95)
100 Doube Unders

160329

3/28/2016

Tuesday

Warm Up:
6 min AMRAP:
250m Row
5 HPC with barbell
2 Broad Jumps

Strength/Skill:
Build to a heavy Power Clean in 8 minutes
Then take 50% and at minutes 10-13 do an AMRAP of Hang Power Cleans at that weight

WOD:
4 Rounds for Time:
7 Hang Squat Cleans (165/115)
7 Broad Jumps from barbell end to end

160328

3/27/2016

Monday

Warm Up:
6 min AMRAP:
10 easy KBS
100m Run
5 Goblet Squats with :30 pause

Strength/Skill:
10 min EMOM:
Adv. 3-5 CTB, scale to inverted bar bell rows

WOD:
14 min AMRAP:
10 KBS
5 Thrusters R
5 Thrusters L
200m Shuttle Run in 50s

160327

3/26/2016

Happy Easter!

Open gym

uptown 1130 to 1230

Midcity 10 AM to 12 PM

Jeff can facilitate a couple people doing the open workout uptown, if redos need to happen

160326

3/25/2016

Saturday

Warm Up:
Coach's Choice

WOD:
Teams of 3:
100 Power Snatch (75/55)
100 Push-ups
100 Box Jumps
1 mile Run together, split work however otherwise

160325

3/24/2016

Friday

Strength/Skill:
12 min EMOM:
Evens: 6-8 Barbell Roll Outs
Odds: 10 Palov Press/side

WOD:
12 min AMRAP:
12 Wallballs
12 KBS (32/24)
12 cal Row (8 cal for females )

160324

3/23/2016

Thursday

Warm Up:
6 min AMRAP:
10 Toe Touch Squats
10 Inchworms with Push-ups
:20-:30 Noes and Toes Drill

Strength/Skill:
2 min AMRAP:
HSPU
Rest 2 min x3
Score is lowest set + highest set

WOD:
5 Rounds for Time:
10 DB Snatches, 5/arm
10 TTB

160323

3/22/2016

Wednesday

Warm Up:
3 Rounds:
200m Run
10 Air Squats gradually narrowing feet
:30 Hang

Strength/Skill:
10 mim EMOM:
Evens: 2 TGU/arm
Odds: 3 Pistols/leg

WOD:
3x:
800m Run
Rest 3:00, complete 1-3 Rope Climbs durning rest and 1-3 after last run
*25 min Cap