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9/22/2017

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Warm Up:

10 min:

  • 8 Side Step Ups/side
  • 30 sec Starfish Side Plank/side
  • 1 Arm Overhead Carry
  • 15 Band Pull Aparts

Strength:

  • Back Squat 3×10
  • Push Press 3×5 @50X1
  • 1 Arm Row 3×10/arm

Conditioning:

Partner WOD:

12 min AMRAP:

  • 15 Cal Row
  • 15 Wall Balls
  • 15/10 Hand Release Push ups

*Alternate every movement

9/21/2017

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W.O.D.

Team Races – Best of 3:

  • 500/400m Row
  • 400m Run
  • 30 sec Chin over Bar Hold
  • 20 Goblet Step Ups
  • 10 Burpees to 10 ft. Ring
  • 200m Sandbag Bear Hug Carry
  • 30 sec Handstand Hold
  • 0.4 Miles on Bike
  • 50 Double Unders

*Split the work up

*Each teammate must participate

*You must switch movements every round

9/18/2017

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Warm Up: 

10 min:

  • 8 Eccentric Ankle Dorsiflexion/side
  • 20-30 sec Bottom of Dip Hold
  • Straight Arm Band Lat Pull Down x 10
  • 15-20 Dead Bugs

Conditioning

Baseline

For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull ups

*Note: This is the initial assessment workout for those who are participating in the Whole Life Challenge, so if you are signed up, make sure you get to class today!

Strength:

  • Front Squat 3×5 @33X1
  • Dips 3×3.3.3
  • Strict Pull Ups 3×3.3.3

 

 

 

9/16/2017

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W.O.D.

Partner WOD – 24 min AMRAP:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

*Partners alternate every round

9/15/2017

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Warm Up:

10 min:

  • Tricep Openers
  • Monster Walk
  • Band Face Pull + External Rotation + Straight Arm Lat Pull Down x 10 each
  • 8 EAD/side

Strength:

  • Pause Front Squat @33X1 3×3
  • DB Bench 3×10 @33X1
  • KB See Saw Row 3×10/arm

Conditioning:

Partner WOD – 20 min AMRAP:

  • 2 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
  • 400m Run
  • 500m Row

*Partners alternate after every station

9/13/2017

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Warm Up:

10 min:

  • 8 Split Squat Rock Backs/side
  • 20-30 sec Bottom of Dip Hold
  • 10 Single Leg Box Ham Curls/Leg
  • 10 Powell Raise/arm

Strength:

  • RDL 3×8 @33X1 – Keep bar off floor in bottom hold
  • Dips 3 x Max Reps @31X1
  • Chinese rows w/ pause 3×12

Conditioning:

3RFT:

  • 10 Front Rack Reverse Lunges
  • 15 Lateral Jumps over Bar
  • 200m Run