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Friday, July 19th, 2019

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WOD

“Black Mass”

3 rounds for time:

500 Meter Row

15 Thrusters (95/65)

9 Strict Pullups

 

Accessory : 3 sets

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

STRENGTH

Snatch Complex :[12 minutes]

 Perform a set every 90 seconds for 6 minutes  

Snatch Grip Deadlift  (focus on pulling knees back and bar straight up to hips)

Hang Squat Snatch (from top of knees)

Right into …

Every 90 seconds for 6 minutes :

2 Single Squat Snatch

Building up each set  


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Thursday, July 18th, 2019

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WOD

“Air Chaser”

AMRAP 30 Minutes :

 

400 meter Run

10 Strict Handstand Pushups /Seated DB Press

15 Box Jump Overs (24/20)

20 Calorie on Assault Bike

25 Unbroken Double Unders

30 Calorie Row

STRENGTH

Athletes’ Choice.

Accessory: 4 sets

Farmers carry 200 meters

10 single armed db presses alternating 

10 alternating single leg hollow body v-ups

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Wednesday, July 17th, 2019

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TEAM WOD


Team Wod Teams of 2

“Split Ends”

In Teams of 2 Complete the following for time :

800 meter Team run (around the rock )

then complete :

3 rounds :

28 Overhead Squats (115/75) **7 each

28 Chest to Bar Pullups **7 each

28 Bar Over Burpees ** 7 each

28 Box Jumps (24/20) ** 7 each

then

Run 800 meters as a team (around the rock)


STRENGTH

Athletes’ Choice

Accessory: 2 sets of :

30 second Hang from Bar in Supinated Grip

5 each arm Bottom’s Up KB Press

8 KB Cossack Squats  each direction

10 Seated (on ground) Single Leg Lifts with leg remaining Straight (try to not lean too far back to make the lift happen)




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Tuesday, July 16th, 2019

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WOD

“Vagabond”

Amrap in 13 minutes:

10 R-arm OH DB walking Lunges (50/35)

10 L-arm OH DB walking Lunges (50/35)

15 Toes to Bar

200 meter Run

Accessory:

2 sets

12 Single arm DB Rows (each arm)

20 Banded Lat Pull-downs

25 sec. Hollow hold  

25 sec. L- sit on P-bars (accumulated )

STRENGTH

Complete a set every 3 minutes (1 set =DL+BP)

Deadlift 7-7-7-7-7@70-75%

Superset

Bench press 5-5-5-5-5 @75%

Alternate between both movements ---

Keep the weight the SAME throughout all 5 sets of each movements

No dropping weight at top of movement on DL = 400 meter penalty




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Monday, July 15th, 2019

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WOD

“ArrowHead”

 AMRAP In 5 minutes :

Max Squat Clean and Jerks (155/105)

 Then rest 3 minutes …

 “ Bare Teeth “

Amrap in 5 minutes of :

 Burpee Muscle -Ups or Burpee Pull-ups

[if athlete does not have unassisted pullup ; they may perform a burpee knee to chest or split the burpee and banded pullup up in sets of 3 reps (3 burpees /3 banded pull ups) ]

STRENGTH

Front Squat Cycle Begins

10-8-8-7-7

Build in Weight but only if the form and range of motion are maintained

  **Perform 7 Strict DB Presses after each set of Squats * Focus on a slow controlled descent of the DB and a strong Aggressive press ( athletes may build in weight of DB throughout the 5 sets

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Friday, July 12th, 2019

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WOD

“ Big Shaker”

3 Rounds for Time
400 meter Run
25 UB Wall Balls (20/14)*
20 Box Jumps (24/20)


*Unbroken is non-negotiable –modify by either choosing lighter weight with the medball or consulting with your coach a reasonable to challenge you as an athlete …

Accessory:

Bro sesh 5 sets 8 of each arm
Perform as a complex
Bicep Curls
shoulder Press
Bench press
DB rows

STRENGTH

Snatch

Every 90 seconds for 4:30 0minutes complete:

3 Hang Power Snatch

Then..

Every 90 seconds for 4:30 minutes complete:

2 complexes of ;1 Power Snatch + Hang Squat Snatch

Then…

Every 90 seconds for 4:30 minutes complete :

3 Single Squat Snatches

Compare loads to 2 weeks ago

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Thursday, July 11th, 2019

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WOD

“Magnetized”
4 sets for Max reps at each event

1:00 Assault Bike for Calories
Rest :30 Seconds
1:00 Strict Handstand Push ups
Rest :30 Seconds
1:00 Max Double Unders
Rest :30 seconds
1:00 Max Strict Pullups

Rest until Bike become available or 2minutes


Accessory :

Crossover Symmetry

STRENGTH

Athletes’ Choice.

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Wednesday, July 10th, 2019

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TEAM WOD


“Death Row “

Teams of 2 –

In 10 minutes Row for Max Distance (meters)

Athletes may break up the row however they please

@ 10 minute Mark

Part 2 ) For Total Load in 10 minutes :

2 Rep Max Thruster

Athletes will alternate building up and finding a 2 reps max Thruster

Athletes must Run 100 Meters before performing another attempt (Athletes may Run at the same time)

@ 20 minute Mark
Part 3) For total Distance in meters
Max Row for Distance

Today’s score will be total number of meters rowed in part A and Part B

And the load (converted to meters will be added to the score in meter

For example : 2000 meter (Part a) + 135 +100 (part B) + 2000 meters (part C)= 4235


Accessory :

Mobility for 20 minutes



STRENGTH

Athletes’ Choice




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Tuesday, July 9th, 2019

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WOD

“Toe the Line”

Every 3 minutes For 12 Minutes :

Run 200 minutes
10 Push ups
Max Toes to Bar

Accessory :

3 sets
10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

STRENGTH

“Dead Set “

Every 3 minutes : for 15 minutes

Deficit Deadlift (use 2 inch riser )

4 reps per set

Stay Light ; learn the movement and focus on positioning

10 DB Bench Press (Single Arm 5 each)

7 Tall Box Jumps (30/24)

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Monday, July 8th, 2019

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WOD

“Root down “

AMRAP IN 8 minutes : 

5 Squat cleans  (155/105) 

10 bar facing burpees 

Score : total number of reps completed 

Accessory: 4 sets 

:30 freestanding handstand hold 

5-7 strict supinate pull-ups 

15 straight leg sit-ups

STRENGTH

Overhead Squat 

3-2-2-1-1-1

Build up each set basing your numbers off of last weeks sets 

Perform 

5-8 strict ring dips in between each set (5 sets ) 

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Friday, July 5th, 2019

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WOD

“Broad strokes “ 

Complete 4 sets for max output of each event : 

1:00 minute max Assault Bike calories 

Rest :30 seconds 

Max Broad jump distance 2 attempts (1:00 minute per set) 

Rest :30 seconds 

1:30 Max Wall balls (20/14) 

Rest :30 seconds 

(1:00 )Max set of Double Unders 

One attempt and once you break you are done for the minute 

** scale struggle under for the 1 minute time frame and see what you can achieve 

Rest until bike is available for next round 

Note : if class is large and staggering athletes seems too tedious — the rower or ski ergs can be utilized for the max output

STRENGTH

Athlete’s Choice

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Thursday, July 4th, 2019

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WOD

Happy 4th of July !!!!! 

“Glen” 

For time : 

30 clean and jerks (135/95)

1 mile run 

10 rope climbs ***

1 mile run 

100 burpees 

*** due to rope availability and the probability for a large class size — the rope climbs may be performed at any point during the workout — treat it like a floater so that everyone may have a chance to incorporate them into the workout — 

Scale: rope climbs may be scaled as 6 ring rows per every rope climb OR any way your coach suggests per the individual athlete 

Today’s class will have a 35 minute time cap 🙂 have fun 

Scale back the reps as need be to meet the workout’s time frame 

Remember this is a hero wod and it’s okay to scale

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Wednesday, July 3rd, 2019

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TEAM WOD

“Freedom ship “

Teams of 2 : athletes will split up the work anyway they choose in each amraps 

AMRAP in 3 minutes : 

21 Front Squats (115/85)

21 Toes to bar 

Right into ... 

Amrap in 3 minutes : 

Max Cal Row 

(switching any way)

AMRAP in 3 minutes : 

18 Front Squats (135/95)

18 toes to bar

AMRAP in 3 minutes of : 

Max Cal Row (switching up any way)

AMRAP in 3 minutes of: 

15 Front Squats (155/105) 

15 Toes to bar

AMRAP in 3 minutes of : 

Max Cal Row(switching any way ) 



STRENGTH

Athletes’ Choice

Accessory

Athletes’ choice




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Tuesday, July 2nd, 2019

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WOD

“Sauvage”

(4 )5 minute rounds with a 2 minute rest between sets for max reps : 

Minute 0-2:00 run 400 meters **

Minute 2-3:00 max strict HSPU***

Minute 3-4:00 max Deadlift (185/125)

Minute 4-5:00 max goblet hold KB/DB forward stepping lunges (50/35)

Rest 2 minutes 

Score : if run is completed under the 2 minute mark , the points allotted will be 40 ; if the run is completed after the 2 minute mark the run will count for 20 points 

Scale : for hspu - pushups 

For all other movements - scale weight

STRENGTH

No strength portion today

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Monday, July 1st, 2019

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WOD

“Overhaul “ 

For time : 

50 box jump overs (24/20) 

40 pull-ups 

30 power snatches (115/80)

Accessory

3 sets 

10 shoulder taps

20 freestanding Hs hold 

30 plank hold

STRENGTH

Overhead Squat 

4-3-3-2-2-2

Build up in weight each set and complete 8 strict dips after every set

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