1. 12/13/2019

    HAPPY FRIDAY THE 13TH….TODAY IS YOUR LUCKY DAY….

    3 Rounds

    13 Sit Ups

    13 Pull Ups/Bar MU

    13 Air Squats/Pistols

    13 Power Cleans (75/55)(135/95)

    13 S2OH (75/55)(135/95)

    13 Snatch (75/55)(135/95)

    13 KB Swing (53/35)(70/53)

    13 Double Unders

    13 Ring Dips

    13 Box Jumps (24″/20″)

    13 T2B

    13 Burpees

    13 Cal Bike****** OR RX+ Option of ACCUMULATING 130 Cals On The Bike

    30 Minute Time Cap

    This workout must be done in order and not partitioned.  Its up to you when you break to bike, but you to must jump back in to where you left off.

  2. 12/12/2019

    Strength:

    Front Squats @ 90%

    1×3@ 70%

    1×3@ 80%

    1×3+@ 90%

     

    Wod:

    12 MIN EMOM

    Odd: 1/2 Rope Climbs

    Even: 8 Front Squats @ 50% of your 3+

  3. 12/11/2019

    3 Rounds “Fight Gone Bad” Style

    GHD Sit Ups

    Calorie Row

    KB Box Step Ups (53/35)(20″/16)

    Double Unders

    Push Press (75/55)

    Rest 1 Minute Between Rounds

    This “Fight Gone Bad” style workout is 1 minute at each station.  The goal here is to try to keep your total reps as consistent as you can from round to round.  Push hard for 5 minutes and use the rest break to recover.

  4. 12/10/2019

    18 Min To Complete:

    Bench Press

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    1 x 20 @ 50%

    Then

    8 x 1:00 AMRAP

    8 Strict Pull Ups

    8 Strict Sit Ups

    Rest 30 Seconds Between Rounds

    For our 8 x 1:00 AMRAP, we are wanting you to band up accordingly to be able to do the 8 strict pull ups unbroken.  Jumping pull ups are also ok here with an emphasis on a slight pause at the top with your chin over the bar.  Working that static hold will help build that pull up strength.  You will begin the next 1 min AMRAP where you left off from the prior AMRAP.

  5. 12/09/2019

    14 Minute AMRAP

    12 HSPU

    16 Back Squats (115/75)

    20 Alternating DB Snatch (50/35)

    For today, your back squat weight should be on the light side and something you can do unbroken.  For the HSPU, we will modify for each person.  Talk your coach about what is best for you.  If you have some HSPU, but 12 is too many to take on at a time, we can even consider lowering the rep count so you can work this movement.  In any case, we want to keep you going through the movements using transitions are your rest breaks.

  6. 12/06/2019

    REMINDER TO ALL WHO HAVE TAKEN TAGS FROM THE TREE…PLEASE HAVE YOUR UNWRAPPED GIFTS AT THE GYM BY SUNDAY.  THE GYM IS OPEN ON SATURDAY FROM 7AM TO ABOUT 10:30 IF YOU NEED TO DROP THEM OFF AT THAT TIME.  THANK YOU TO ALL THAT HAVE HELPED WITH THIS.  YOUR GENEROSITY IS APPRECIATED.

    Compete For Time

    3 Rounds

    30 Wall Ball (20/14)(10’/9′)

    25 Power Snatch (75/55)

    20 Toes To Bar

    For today, consider breaking these movements into manageable sets for YOU.  The weight for your power snatch should be light for you.  Something you can basically muscle snatch for the bulk of the reps (although we are not looking to do these as a muscle snatch…use the hips and get extension).

  7. 12/05/2019

    18 Minutes To Complete

    Deadlift

    5 @ 65%

    5 @ 75%

    5+ @ 85%

    1 x 20 @ 50%

    Then

    10 Minute AMRAP

    14 KB Swings (53/35)

    20 Air Squats to Med Ball (20/14)

    4 Laps of Med Ball Run (20/14)

  8. 12/04/2019

    Complete For Time

    300 Double Unders

    150 Ab Mat Sit Ups

    75 Box Jumps (24″/20″)

    40 Pull Ups

    30 C2B

    20 Bar Muscle Ups

    25 Minute Time Cap

    PARTITION AS YOU WANT

    Make sure you have taken good care of your hands so you can handle the work on the rig today.  For this WOD, partition as you want in any movement order. Band as necessary for the pull ups and C2B.  If you don’t have bar muscle ups, we can modify in several ways including jumping bar mu, strict pull ups, or any combination as well as lower volume of each.  The point of this is to get some pulling work on the cage.  Partitioning these movements will allow you to find manageable reps for each.

     

  9. 12/03/2019

    Shoulder Press

    5 Reps @ 65%

    5 Reps @ 75%

    5+ Reps at 85%

    **All Percentages are at 90% of your 1 Rep Max**

    Then

    21-15-9

    Shoulder To Overhead (135/95)

    Lateral Burpee Over Bar

    Switching gears from the long conditioning WOD from yesterday, to a fast paced sprint today.  Your weight for your S2OH should be on the heavier side of light weight for you as we want to do the S2OH in as few sets as possible.  This is not a WOD we want to “pace” as we are looking for an all out sprint effort here.