2.9.18

Warm Up:

5 RFT:
50 m Farmer’s Carry (53/35)
10 toes to bar

 

WOD:

5 Rounds,
Individually For Time:
12 Thrusters (95/65)
12 Chest to Bar

Rest 2:00 between rounds.
*Score Slowest Round

2.8.18

Part 1:

40-20-10
Strict Ring Dips
Burpee Over Box (24/20)

Part 2:

6 Minutes to find:
2RM touch and go Bear Complex

Bear complex: Power clean, front squat, push-press, back squat, push-press behind the neck.

2.7.18

Warm Up

EMOM 6
1 – 6 HSPU
2 – 3 HSPU
3 – 1 HSPU
4 – 3 HSPU
5 – 3 HSPU
6 – Max HSPU in the minute

Score is total reps. Goal is to work on form and endurance.

 

WOD

EMOM 30
1 – 8 Double DB Ground to Overhead (40/30 per hand – Snatch Preferred)
2 – 16 TTB
3 – 3 Power Clean + 3 Push Jerk (82-85% of 1RM)

 

2.6.18

Warm Up

As many sets as possible, as quickly as possible:
(10, 8, or 6) Unbroken TTB

Pick a number that is ambitious. *Cap at 6 sets or 10 minutes.

WOD

4 Rounds

AMRAP 4
15 Wallball Shots (20/14)
30 DB Hang Power Cleans (35/25 per hand)
Max Calorie Row w/ Remaining Time

Rest 4:00 between sets.
*Score is calories on the rower. One calorie = one rep

2.1.18

Warm-up:

8 minutes of flight-training

 

Lifting:

Squat Snatch Cycling

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Squat Snatches @ 74%
Minute 2 – 2 Squat Snatches @ 78%
Minute 3 – 1 Squat Snatch @ 82%
Minute 4 – Rest

 

WOD:

21-15-9 reps for time of:
Snatches
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

1.31.18

I. Warm Up

Death By Pull-ups

 

II. Lifting

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (135/85)
20 Jerks (135/85)
10 Snatches (135/85)
10 Ring dips

 

Tuesday 1/30

I – Warm Up

Death by burpees
2 times the round you’re on.

 

II – Lifting

Push Press for load:
#1: 3 reps
15 minutes to work up to a three rep max.

 

III – WOD

4 Rounds for Time
400 m run
12 HSPU
7 Deadlifts (225/155)

Monday 1/29

1. Warm-Up

8 minutes of flight-training

2. Lifting

Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Increase weight from last week.

3: WOD

Cindy
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

 

 

Tuesday, 1/16

Tuesday, 1/16

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

I. Warm-up

8 minute max cal on rower or bike

II. Hero WOD

“Jenny”
Complete as many rounds as possible in 20 minutes of:
• 45-lb. overhead squats, 20 reps
• 45-lb. back squats, 20 reps
• 400-meter run

Monday, 1/15

Monday, 1/15

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. (Source: www.31heroes.org)

I. Warm-up

Coach’s choice

II. Hero WOD

“31 Heroes”
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

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