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January 31, 2019

A. Strength:

Push Press: 6x2

**increase weight each set until you find that heavy 2 rep

** begin your working sets at 60%

B. WOD:

AMRAP 20

Run 200m

8 T2B

16 1-arm KB push press (35/26) switch after 8 reps

24  1-arm KB swings (35/26) switch after 12 reps

January 30, 2019

E2MOM-24 min

MIN 0-2

25  KB walking lunges (35/26) + 20 sec wall sit

MIN 2-4

20 deficit pushups + 40 cross-body mtn climbers

MIN 4- 6

15 hang power clean (75/55) + 10 back squats

MIN 6-8 

REST

Accessory: 10 min DU practice

January 29, 2019

A. Strength:

Bench Press

i.) 5x3 at 85%

    2x6 - (drop your weight to something you can complete 6 reps)

B. WOD:

8 min AMRAP

200m run (if raining: 250m row OR  12/10 cal bike) .. alternate between 

10 OHS (75/55)

REST 3 min

8min AMRAP

5 pull ups

10 air squats

5 box jumps (24/20)

January 28, 2019

A. Strength:

Front Squat: Find a heavy 1 rep 

3x2

3x1

*warm up with a few sets

* working sets should start around 75%

* increase weight each set

B. WOD:

6 RFT (12 min time cap)

6 thrusters( 95/65)

12 alternating pistols(scales: TRX pistols, box-assisted) 

24 MB russian twists (20/14)

January 26, 2019

Ainsworth WOD 

19:19 min AMRAP 

400m plate run (35/25)

50 air squats

6 pull ups

50 S2OH (45/35)

** Partner 1 runs, other begins works. When partner 1 returns , partner 2 then runs and partner 1 picks up where partner 2 left off! *

Cash donations for the officer and his family as they heal  are greatly appreciated !!  

January 25, 2019

A. Strength

i. ) Deadlifts: 5x5 @ 75%

ii.) 3 x10 RDL (use a weight on the barbell that allows you to complete 10 reps)

B. WOD:

2 ROUNDS:

80 flutter kicks

60 AKBS(53/35)

40 1-legged tricep dips from bench(switch every 10 reps)

20 hang power snatch (75/55)

10 SDLHP (75/55)

5 wall walks

rest 3 min in between rounds

January 24, 2019

A. Strength:

Complex: 12 min to work up to a daily max

1 power clean + 3 push press

*focus on a vertical torso in our dip!!

* think about your dip being a partial squat

B. WOD:

EMOM 20: (40 sec work: 20 sec rest)

0-1 max effort row

1-2 slam balls

2-3 deficit KB sumo squat (53/35)

3-4 DB plank pull throughs (35/20)

4-5 rest

January 23, 2019

Metcon:

FOR TIME

50 DU/100 SU

30 DL (135/95)

35 ab mat sit ups

50 DU/100 SU

20 burpee box jump overs

25 wall balls

50 SU/100 SU

30 DL (135/95)

35 push ups

January 22, 2019

A. Strength:

Back Squat: (start around 60-65% of your 1RM)

2x4

1x3

1x2

B. WOD:

8 min AMRAP

min 0-1: 175 m row

min 1-2:15 DB C+ J (50/35)

REST 2 min

8 min AMRAP

min 0-1: 20 AKBS(53/35)

min 1-2: 15 goblet squats (53/35)

CASH OUT: 

5x15 weighted calf raises (45/25 bar on back)

**rest 30 seconds in between rounds**

January 21, 2019

A. Strength:

 Floor Press : 7x3  

**attempt to hit a 3-rep max by set 5. 

**Use sets 6 and 7 as drop sets

B. WOD

5 stations, 2 min work at each:

1. 14/12 cal bike + 30 sec plank

2. 40 ring rows (make then challenging) + 50 toe plate taps

3. 30 sec ISO hold on rig + 30, 1-arm DB/KB OH walking lunges(26/18) 

4. 25 box jumps (24/20) + 20 barbell curls (45/35)

5. 30 push press (75/55) + 100 m plate run(35/25)

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