2017 05 16
Going back to one of my favorite main site workouts from February 2016. Instead of dumbbells we will use a barbell today.
WOD:
3 Rounds for time:
Minutes 0-2
Run 400 meters/complete as many double unders as possible
Minute 2-3
Pull-ups
Minute 3-4
Hang Cleans
Minute 4-5
Push Press
REST 5 MINUTES
Go hard! The rest shouldn’t feel like a long time if you push yourself
2017 05 15
Hope everyone had a great relaxing weekend! I’m excited to get back into the gym and continue our pursuit toward fitness and health!
Strength:
Establish a 1RM back squat
*Form is priority today. Don’t go so heavy to where you break down in technique*
WOD:
21-15-9
Calories on Rower
Wall Balls
2017 05 14
Heavy Day
Press – 1RM
Push Press – 1 RM
Push Jerk – 1 RM
Accessory Work:
Reverse ring flies 3×10
Ring rows 3×15
banded monster walks 3×24 feet
2017 05 12
Great job to everyone who came out yesterday! That clean workout was fun and challenging. Keep working on those double unders and remember to always put technique before speed. Everyone looked great.
Today we are keeping it simple. Buy in/out with a run and throw in some basic moves in the middle. If pull-ups aren’t feeling great today we will have the trx setup for rows but do what you can with the pull-ups.
WOD:
Run 200 meters
then:
21 hand release push-ups
15 pull-ups
15 hand release push-ups
9 pull-ups
9 hand release push-ups
3 pull-ups
then:
Run 200 meters
2017 05 10
WOD:
15 min AMRAP
30 double unders
15 power cleans 115/75
30 double unders
15 toe to bar
L1:
90 singles
15 power cleans 105/65
90 singles
15 knees to elbows
L2:
90 singles
15 power cleans 95/55
90 singles
15 knees to chest
2017 05 09
Today we participate in one of the more grueling cardiovascular tests, the 2000 meter row for time. Hold nothing back here, find a fast pace that you can keep and give it your all. We will revisit this test in the near future to make sure your endurance and mental toughness have improved.
After a short break we will spend some time practicing the power clean and squat clean.
WOD: testing day
Test:
2k row for time
Skill work:
Cleans – power clean, squat clean
2017 05 08
WOD:
10-8-6-4-2
Front Squats
Burpee over bar
Accessory work:
3 sets of 10 each
Romanian deadlifts
Monster walks
Internal/external rotation
Plank – 1 minute
2017 05 07
Warmup
pizza game
hungry hippos
Partner WOD:
10 rounds for time:
1 partner- Dumpster run
1 partner- max reps sit-ups / max reps kettlebell swings
For the first 5 rounds, one partner will run about 100 meters while the other partner does as many sit-ups as possible. For the following 5 rounds, instead of sit-ups, athletes will complete kettlebell swings.
2017 05 06
WOD
muscle up progressions
today we are going to just focus on the muscle up – we will start from the very beginning and work our way up into some strength work in the dip and pull-up
2017 05 05