Strict Press
3-3-3-3-3-3-3
Rest 2-3 minutes between sets
Thruster
1-1-1-1-1-1-1
Rest 2-3 minutes between sets
You may add weight each set or pick a weight that is comfortable, but challenging, and stay there for all 7 sets
Wednesday, October 29, 2014
For Time
25 Supermans
50 Abmat Situps
75 Air Squats
100 Burpees
100 Single Unders
75 Air Squats
50 Abmat Situps
25 Supermans
25 Supermans
50 Abmat Situps
75 Air Squats
100 Burpees
100 Single Unders
75 Air Squats
50 Abmat Situps
25 Supermans
Tuesday, October 28, 2014
As many rounds as possible in 12 minutes:
5 handstand push-ups
10 alternating pistols (5 each leg)
5 chest to bar pull-ups
Modification for chest to bar pull-ups is banded chest to bar or jumping chest to bar
5 handstand push-ups
10 alternating pistols (5 each leg)
5 chest to bar pull-ups
Modification for chest to bar pull-ups is banded chest to bar or jumping chest to bar
Saturday, October 25, 2014
Nicole:
As many rounds as possible in 20 minutes:
Run 400 meters
Max Pull-ups
Score: Rounds and total pull-ups
As many rounds as possible in 20 minutes:
Run 400 meters
Max Pull-ups
Score: Rounds and total pull-ups
Friday, October 24, 2014
Front Squat
3-3-3-3-3-3-3
Work up to a heavy 3 rep set. You may complete all working sets at the same weight, or increase weight on each set.
Bench Press
1-1-1-1-1-1-1
Bench press: keep heels on the ground and use a spotter! If you don't have a spotter, do strict press. Work up to a heavy 1 rep set. You may complete all working sets at the same weight, or increase weight on each set.
3-3-3-3-3-3-3
Work up to a heavy 3 rep set. You may complete all working sets at the same weight, or increase weight on each set.
Bench Press
1-1-1-1-1-1-1
Bench press: keep heels on the ground and use a spotter! If you don't have a spotter, do strict press. Work up to a heavy 1 rep set. You may complete all working sets at the same weight, or increase weight on each set.
Thursday, October 23, 2014
Every Minute on the Minute for 12 Minutes
5 Push Press @ 65/95#
Bar-Facing-Burpees for the rest of the minute
Bar facing burpees: perform a burpee perpendicular to the bar (facing the bar) + jump over the bar = 1. You may step up to the bar to get closer, but to get over the bar you must jump off of 2 feet and land on 2 feet.
Score: Number of burpees completed
5 Push Press @ 65/95#
Bar-Facing-Burpees for the rest of the minute
Bar facing burpees: perform a burpee perpendicular to the bar (facing the bar) + jump over the bar = 1. You may step up to the bar to get closer, but to get over the bar you must jump off of 2 feet and land on 2 feet.
Score: Number of burpees completed
Wednesday, October 22, 2014
AMRAP in 20 Mins
5 Deadlift @ 205/155#
10 Toes To Bar
15 Wall Ball Shots @ 20/14# to 10/9' Target
5 Deadlift @ 205/155#
10 Toes To Bar
15 Wall Ball Shots @ 20/14# to 10/9' Target
Monday, October 20, 2014
3 Rounds for Time
400m Run
25 Burpees
Goal: Do not stop on this workout! Slow down to a crawl, step up on your burpees, but no stopping/resting. Drink water while you run if you need to.
400m Run
25 Burpees
Goal: Do not stop on this workout! Slow down to a crawl, step up on your burpees, but no stopping/resting. Drink water while you run if you need to.
Wednesday October 15, 2014
Happy Hump Day!
Its a Partner Wod
50 Kettle Bell Swings 53/35
50 Push Jerks- racked- 115/85
Happy Hump Day!
Its a Partner Wod
In teams of two, with only one partner working at a time, complete:
1600 M Run
50 Deadlift- 155/125
50 Kettle Bell Swings 53/35
50 Push Jerks- racked- 115/85
Teammates may partition reps however they’d like, but the non-working partner must be in the designated position in order for the reps to count torwards their total. Designated positions:
Run- Jump Rope
DeadLift – Plank
Kettle Bell Swings- Hand Stand Hold
Push Jerks – Hang From Bar
*****Reminder*****
I will be coaching on Thursday, but I WILL NOT BE COACHING Friday the 17th- Saturday the 25th. After thursday, the next coached class will be Monday the 27th!
There will still be posted wods on the blog- please continue to meet up and succeed together!
DeadLift – Plank
Kettle Bell Swings- Hand Stand Hold
Push Jerks – Hang From Bar
*****Reminder*****
I will be coaching on Thursday, but I WILL NOT BE COACHING Friday the 17th- Saturday the 25th. After thursday, the next coached class will be Monday the 27th!
There will still be posted wods on the blog- please continue to meet up and succeed together!
Monday October 6, 2014
There will be class tomorrow IF the gym is open
Wod:
Death by ring dips-
With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.
you are finished when you cannot complete the required amount of ring dips in the time allotted.
There will be class tomorrow IF the gym is open
Wod:
Death by ring dips-
With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.
you are finished when you cannot complete the required amount of ring dips in the time allotted.
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