1. 06/28/2018

    Complete For Time

    10 Alt DB Snatch (50/35)

    16 DB OH Lunge (50/35)

    100M Run

    20 Alt DB Snatch

    16 DB OH Lunge

    200M Run

    30 Alt DB Snatch

    16 DB OH Lunge

    400M Run

    The DB movements today will be done with a single DB.  For the snatch you will alternate arms each rep.  For the lunge, it will be 8 reps with one arm and 8 with the other.  Short distance for the runs today to keep you out of the heat for long periods of time.  If you are feeling a little sore and beat up, use today’s WOD as an active recovery.  Even if you are sore and tired, we want to see you in the gym working that soreness out.  This is one you can choose to push the pace on or choose to use it as a primer to get you ready for Friday.

     

     

  2. 6/27/2018

    Strength:

    Wendler Dead lifts

    Conditioning:

    5 rounds

    2 minute intervals

    200 meter run

    max rep back squats @ 55% of 1 RM

    *rest 1 minute between rounds

  3. 06/27/2018

    30 Minute EMOM (Every Minute On the Minute)

    Minute 1=15/12 Cal Row

    Minute 2=40 Double Unders (50 singles)

    Minute 3=15 Thrusters (75/55)

    Minute 4=15/12 Lat Sit Ups (20/14)

    Minute 5=12 Burpees

    Sometimes…..it’s ok to just put in some grunt work…..For today, this is a pure conditioning WOD so there won’t be any whiteboard heros…The goal with this WOD is no more than 40-45 seconds of work per each movement within the EMOM.  We will force the transitions at the :45 second mark of each minute, so just do what you can for the 45 seconds you have to work.  Keep in mind, we want you to have some little rest breaks between movements so don’t be concerned with not completing the prescribed number of reps. The faster you finish the reps, the more rest you will have within the minute.

    This WOD will get increasingly difficult as the rounds increase.   This is one of those WODS where the aggregate volume will start to add up as you progress.  This WOD will be challenging for all levels.

     

  4. 6/26/2018

    Strength:

    Wendler Shoulder Press

    5×5 Weighted Strict Pull-ups

    Conditioning:

    3 Rounds

    100 meter sled push

    200 meter bike

    300 meter row

  5. 06/26/2018

    3 Rounds

    4 Minute AMRAP

    10 Dead Lift (135/95)

    10 Hang Power Clean (135/95)

    10 Front Squat (135/95)

    Rest 1 Minute Between Rounds

    Barbell Cycling is the name of the game today.  We want our conditioning to come from moving the barbell at speed and intensity.  The weight on the bar should be something you can do unbroken for 10 reps of each of the movements if fresh.  We only have 4 minutes of work for each round, so rest breaks should be minimal.  You can blend the movements if wish (you can start your hang power cleans after your 10th Deadlift without putting the bar back down, and you can do a hang squat clean for your 10th hang power clean).  Dropping after the 9th rep of each movement is also an efficient way to get a quick rest break.   These types of “sprint” wods with short rest breaks are awesome for building metabolic capacity (building your motor).  Don’t worry, we will have a longer conditioning WOD in the very near future….hint, hint.

    ANNOUNCEMENT:  For your WOD planning….the gym WILL be open for one class time for the 4th of July.  We will be doing an 8:00am hero WOD.  Please make plans to join us for a challenging, but fun WOD with a special ending.

  6. 6/25/2018

    Strength:

    Wendler Front Squats

    Conditioning:

    4 x 400 meter run

    Rest 2 minutes between rounds


    5 rounds for time

    10 Sandbag box step-ups

    8 Burpee box jumps

     

  7. 6/25/2018

    Strength:

    Wendler Front Squats

    Conditioning:

    4 x 400 meter run

    Rest 2 minutes between each set

    Then..

    5 Rounds

    10 (total) Sand bag box step-ups (24/20)

    8 Burpee Box Jumps

  8. 06/25/2018

    Complete For Time

    50 T2B

    Each Time You Drop, Run 100 Meters.  Rx+ is 200 Meters

    50 HSPU/Deficit HSPU (4″/2″)

    Each Time You Break, Run 100 Meters. Rx+ is 200 Meters

    For today, if you are working on your toes to bar, do some work on them in warm up and do knees to parallel for the WOD.

    The T2B will make an already challenging movement of the HSPU a bit more challenging because the core is going to be taxed.  Inefficiencies in the kip will definitely show up today, so make sure you are working that kip in the warm up.

    Our scale for the HSPU today will be inverted push ups, or wall walks.  If you’re doing inverted push ups, do 25 total and run 100M after each set of 5.  For wall walks, one wall walk equals 10 HSPU.  You will do a 100M run after each wall walk.