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  • 6/24/2017

    Workout of the Day:

    1) Coach led warm-up

    2) In two even numbered teams complete 4 Rounds of

    5 DB Cleans 50/35
    15 Hurdle hops
    5 DB cleans 50/35
    Hill Run With Med Ball 30/20

    I will explain everything before we begin

    3) Mobility/Stretching


    Competition Programming:

    1) Snatch -
    1x3@ 65%, 1x3@ 70%, 5x3@ 75%

    2) EMOM for 10 minutes Complete
    Even Minutes - 5 Snatch Balance using 60% of your 1RM
    Odd Minutes -
    5 Strict Pull-ups

    3) 12 Minute AMRAP of
    200m Run
    10 OHS 95/65
    10 GHD Sit-ups

    4) Mobility/Stretching

  • 6/23/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) Shoulder Press 5-5-5-5-5 Reps AHAP. Work up to a heavy weight and use that weight for all 5 sets

    3) For time Complete
    21 Ring Dips
    45 Air Squats
    9 Push Jerks
    45 Air Squats
    15 Ring Dips
    45 Air Squats
    15 Push Jerks
    45 Air Squats
    9 Ring Dips
    45 Air Squats
    21 Push Jerks

    Notes: RX’d weight for the Push Jerks is 135/95

    4) Not For Time Complete 3 Rounds
    45 Second Hollow Hold
    15 V-ups
    45 Second Plank

    5) Mobility/Stretching


    Competition Programming:

    1) Find a 5 RM Power Clean

    2) 5x3 Power Cleans using 70% of above

    3) 5x5 Clean pulls using 80% of your 1RM

    4) 8 minute AMRAP of
    15 Med Ball Cleans
    15 Box Jumps 24/20

    5) Mobility/Stretching


  • 6/22/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Burgener Warm-up
    Down and finish x5
    High pull x5
    Muscle Snatch x5
    Snatch drops 2, 4, 6, inches
    Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5
    Skill Transfer Exercises
    Snatch grip Push presses x5
    Over Head Squats x5
    Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5

    3) Take 15-20 Minutes to find a heavy single Hang Power Snatch

    4) For time complete
    20-18-16-14-12-10 Reps of
    DB Hang Power Snatch 50/35 alternating Arms
    Box Jumps 30/24

    5) Mobility/Stretching


    Competition Programming:

    Rest Day!!

  • 6/21/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 5 Rounds for time of
    10 Burpees
    25 KB Swings 70/53
    10 Burpees
    25 Wall Balls 30/20

    Notes: KB Swings are Russian Style

    3) Mobility/Stretching


    Competition Programming:

    1) Back Squat -
    1x3@ 60%, 1x3@ 65%, 5x5@ 70% of your 1RM

    2) Front Squat -
    1x15@ 60% of your 1RM

    3) For time Complete
    1000m Row
    100m KB Single Arm Front Rack Carry switching Arms at the turnaround
    1000m Row
    100m KB Single Arm Waiters Carry switching Arms at the turnaround
    100m Row
    100m Single Arm Farmers Carry switching Arms at the turnaround

    Notes: KB Weight 70/53

    4) Not For time Complete
    1. Tabata Hollow Hold
    2. Tabata Plank Hold


  • 6/20/2017

    I saw lots of PR's today. It was bad ass. I got to see the hard work that everyone puts in every day pay off. Keep motivated, stay consistent, and continue to watch yourselves progress. Nice way to start off the week!!!!

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    4x500m Row Resting  90 Seconds between rounds
     
    Rest 2 Minutes after your last row then

    4x400m Run
    Resting 90 Seconds between rounds

    Rest 2 Minutes after the runs then

    4x75 Double Unders
    Resting 90 Seconds between rounds

    3) Not For time complete
    As an ascending ladder and then back down from 1-10-1 reps of
    Sit-ups
    Flutter Kicks
    Russian Twists with KB AHAP

    4) Mobility/Stretching


    Competition Programming:

    1) Clean & Jerk -
    1x3@ 65%, 1x3@ 70%, 5x3@ 75%

    2) EMOM for 10 Minutes complete
    Even Minutes - 5 Jerks using 65%
    Odd Minutes - 5 Strict HSPU

    3) 10 Minute AMRAP of
    10 KB cleans alternating Arms 70/53
    10 Single Arm Push Presses with KB (each arm) 70/53


    4) Mobility/Stretching


  • 6/19/2017y

    Workout of the Day:

    1) Coach Led Warm-up

    2) Deadlifts 5-5-3-3-1-1-1-1-1 increasing weight each set looking for a new max by the end

    3) 5 Minute AMRAP of
    5 Strict Pull-ups
    10 Jumping Lunges
    then
    2 Minute Rest
    then
    4 Minute AMRAP of
    5 Strict pull-ups
    10 Jumping Lunges
    then
    2 minute rest
    then
    3 Minute AMRAP of
    5 Strict Pull-ups
    10 Jumping Lunges

    4) Mobility/Stretching


    Competition Programming:

    1) Take 15 minutes to work up to a 3 RM Power snatch

    2) 5x3 power snatch using 70% of above

    3) 5x5 Snatch Pull using 80% of your 1 RM

    4) 4 Rounds for time of
    20 Cal Cycle
    10 Snatches 95/65 (yes you will squat with these)

    5) Mobility/Stretching

  • 6/17/2017

    Just like last weeks Team WOD we will be heading outside tomorrow. Doesn't look like the weather should be too bad. Maybe a couple of clouds but that is all I can see in the forecast as of now. Look forward to seeing all you guys in the AM. 

    Workout of the Day:

    1) Coach led warm-up

    2) In two even numbered teams complete 4 rounds each of
    20 calorie Row
    Sled Push + Pull x2
    15 Over the Box Burpees 30/24

    Notes: Ill give you all the details on how it will work in the morning

    3) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Snatch

    2)  For total reps complete

    3 Minute ME set of KB Snatches alternating arms 70/53 (you do not have to squat)
    then
    5 Minute AMRAP of
    3 Bar MU
    5 Burpees
    7 Jumping Squats
    then
    3 Minute ME set of KB Snatches alternating arms 70/53

    3) Mobility/Stretching


  • 6/17/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15 Minutes to find a heavy set of 5 Power Cleans

    3) For time Complete 16-14-12-10-8-6-4-2 Reps of
    KB Cleans 70/53 Alternating Arms
    Pull-ups

    4 ) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Power Clean

    2) After 5 Minutes of warm-up complete a ME set of Strict Ring Dips

    3) 10 Minute AMRAP of
    10 KB cleans 70/53 Alternating Arms
    10 Hand release Push-ups

    4) Mobility/Stretching

  • 6/15/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of strict ring Dips + ME set of Kipping Ring Dips

    3) For time Complete
    50 Double Unders
    100m Waiters Carry Left Arm with KB 70/53
    21 HSPU
    50 Double Unders
    100m Waiters Carry Right Arm with KB 70/53
    15 HSPU
    50 Double Unders
    100m Waiters Carry Left Arm with KB 70/53
    9 HSPU
    50 Double Unders
    100m Waiters Carry Right Arm with KB 70/53
    3 HSPU

    4) Not For Time Complete
    3 Rounds of
    10 Ab Wheel Roll outs
    20 V-ups
    30 Flutter Kicks (Left + Right leg = 1 Rep)

    5) Mobility/Stretching


    Competition programming:

    Rest Day!!

  • 6/14/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Snatch 5-5-3-3-1-1-1-1-1 reps increasing weight each set looking for a new 1RM by the last set

    3) “Randy”
    For time complete 75  Power Snatches 75/55

    4) Mobility/Stretching


    Competition Programming:

    1) For time Complete
    1 Mile Run
    1000m Row
    250 Double Unders
    1000m Row
    1 Mile Run



  • 6/13/2017

    Man what a great day of Squats. Everyone came in and gave it their all. Lets keep that motivation going through out the week. I look forward to seeing all the PR's tomorrow as we will be looking for a new 1RM Push Jerk!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy single Push Jerk

    3) 5 rounds for time of
    20 Push Ups
    200m Run
    5 Push Jerks using 75% of your heaviest weight today

    Notes:
    During part 1 you can take the bar from the rack. However during the Met-con the bar comes from the ground unless you aren't proficient with the clean and then you can take it from the rack.

    3) Not For time complete
    50-40-30-20-10 reps of situps.
    Before each set of setups complete a 30 Sec hollow hold

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Clean and Jerk

    2) After 5 Minutes of Warm-up find a ME set of Strict HSPU

    3) 21-15-9 reps for time of
    Hang Power cleans
    Push Presses

    Use 145lbs for both movements


    4) Mobility/Stretching

  • 6/12/2017

    Well the weekend has come and gone. it was great to see you all Saturday to take on that fun little team WOD. We got outside and had a good time. Lets get this new week started with some heavy Back Squats.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Back Squats 7-7-7-7-7 Reps AHAP. Work up to a heavy weight and use that weight for all 5 sets.

    3) Death by Burpees and Weighted step ups

    Minute 1 - 1 Burpee + 1 Step up each leg
    Minute 2 - 2 Burpees + 2 Step ups each leg
    Minute 3 - 3 Burpeesw + 3 Step ups each leg

    Notes:
    Continue like this till you can not complete the required number of reps for the minute you are on
    Step up weight 95/65
    Box height 24/20

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1 RM Power Snatch

    2) After 5 Minutes of warm-up find a ME set of Strict Pull-ups

    3) “Isabel”
    30 Snatches for time 135/95

    4) Mobility/Stretching

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