Blog Archives

180401

3/31/2018

Happy Easter

Open Gym

Uptown 9:30 sharp-11:00

Downtown 10am-12pm

180331

3/30/2018

Saturday

Warm Up:
Coach's Choice

WOD:
20 min AMRAP, alt rounds with partner:
10 Thrusters (95/65)
10 Lateral Bar Burpees

Friday

Warm Up:

3 Rounds:
Dynamic Down and Back
Jog
High Knees
Butt Kicks
High Kicks

WOD:
800m Run
3 min Rest
800m Run
3 min Rest
400m Run
2 min Rest
400m Run
2 min Rest
200m Run
1 min Rest
200m Run

180329

3/28/2018

Thursday

Warm Up:
1k/800m Row

Strength:
10 min EMOM
Odd: 5-7 Strict HSPU
EVEN: 8-10 Weighted Good Mornings

WOD:
12 min:
100ft DB Farmer Carry (50/35)
10 DB Clean
10 DB S2OH
20 Sit-ups

180328

3/27/2018

Wednesday

Warm Up:
7 min:
:30 Double Unders
8 low Box Jumps
10 Leg Swings each leg
100m Run

Strength/Skill:
10 minutes practicing Squat from Knee (stacking plates if able)

WOD:
3 Rounds:
15 Front Rack Lunges (135/95)
15 Box Jumps
400m Run

180327

3/26/2018

Tuesday

Warm Up:
3 Rounds:
100m Run
10 Air Squats
10 Barbell Press
6 Burpees

Strength:
Overhead Squat
4x5

WOD:
9 min:
3 Overhead Squats
3 Pull-ups
6, 6
9, 9, etc.

180326

3/25/2018

Monday

Warm Up:
3 Rounds:
10 cal Row
10 Lunge and Twist
5 Burpees

Strength:
10 min EMOM:
Even: 40 sec Double KB Overhead Walk
Odd: 40 sec Hollow Body Rock

WOD:
27-21-18-15-12-9-6-3
Cal Row
KB Swing (53/35)
Burpee
18 min Cap

180326

3/24/2018

Open Gym

Uptown 10am-11:30am

Downtown 10am-11am and 5pm-7pm

180324

3/23/2018

Saturday

Warm Up:
Coach's Choice

WOD:
20 min AMRAP (alternating rounds):
15 cal Row
15 KB Swings
10 Box Jumps

180323

3/22/2018

Friday

Warm Up:
2 min Row
10 light DB S2OH
10 Lunge and Twist
2 min Row
10 Light DB S2OH
10 Lunge and Twist

Strength:
4 Rounds:
10 Bench Press into 8 DB Rows each arm

WOD:
12 min AMRAP:
2 Rope Clims
12 DB Hang Clean and Jerk (50/35), 1 DB 6/arm
24 Double Unders

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