Wednesday, June 26, 2019

Thursday - 7's

Group warm up
200 m jog or row
Dynamic Warm up (coach's choice)

WOD Specific warm up
3 sets (not for time)
8 band good mornings
5 burpees to a 6" target

Strength
10 min EMOM
3 reps @65%
3 broadjumps (like a leapfrog)

Metcon
7 min AMRAP
7 deadlifts
7 bar facing burpees
7 wall balls

L3 bar 225/155, ball 20/14
L2 bar 185/125, ball 14/10
L1 bar 135/95, ball 10/6
*the workout is meant to be at a fast pace.
*deadlift and wall balls should be unbroken

Post workout
Stretching or RomWod

Monday, June 24, 2019

Tuesday

Warm up
200 M jog or Steady Row
Dynamic Warm up - Coaches Choice

WOD Specific Warm up
3 sets (not for time)
20 band pull aparts
10 Empty Bar RDLs
3 Tall Box jumps (step down) choose your height

Back Squat Cycle (week 3)
3@ 70%
3@ 80%
1@ 90%
3@ 85%
1@ 95%
3@ 90%
*Make sure to use a spotter

Metcon
Christine
3 rounds
500 Meter row
12 Body Weight Deadlifts
21 Box Jumps (24/20)

L3 - Body weight
L2 - 3/4 BW
L1 - 1/2 BW
*16 min Hard cap

Wednesday, June 5, 2019

Abigail's last day

Thank you Abigail for everything that you've ever done for our box. You will be missed.

Abby's new chapter
7 rounds represents the 7 years Abs with CFS

This has a 1 mile run with 7 couplets (rounds).
This metcon is meant to be fast and furious.
All barbell movements use the same weight: 115/80, 95/65, 75/55

200 M run
7 power cleans
7 pullups (chin over bar)
200 M run
7 HSPUs rx=flat surface
7 sit ups
200 M run
7 push press
7 bar hop overs
200 M run
7 front rack lunges
7 push ups
200 m run
7 push press
7 bar hop overs
200 m run
7 hspus
7 situps
200 m run
7 power Cleans
7 pullups
200 m run

Thursday, May 23, 2019

Friday Partner WOD

group warm up
- line drills

Mobility
- Shoulder mobility


Partner Metcon (24 minutes total)

Part A. (8 min AMRAP)
10 floor sweepers 95/65, 75/55, 65/45
10 Hang Power Snatches (same weight)
*partner completes a full round before tagging

Then Straight to...

Part B. (8 min AMRAP)
10 plank push ups (demo below)
20 double unders (60 singles)
*partner completes a full round before tagging



Then straight to...

Part C. (8 Min AMRAP)
10 renegade rows 52/35, 35/25, 25/15
10 single arm Snatches
*partner completes a full round before tagging


Monday, April 22, 2019

Quinn's complex

Group warm up (15 Mins):
- Line warm up
- Empty bar warm up (2 rounds) first round clean grip, 2nd round snatch grip

EMOM 1:
12 min Snatch Complex EMOM
Snatch grip deadlift, Hang Squat Snatch, OHS = 1 rep
Min 0-3, 4 reps, 95/65
min 4-6, 3 reps, 135/85
min 7-9, 2 reps 155/105
min 10-12, 1 rep 185/125

3 min break

EMOM 2
12 Min Complex, burpee chest to bar toe to bar= 1 rep
Min 0-3, 4 reps
min 4-6, 6 reps
min 7-9, 8 reps
min 10-12, 10 reps

Remember to Scale as needed

Sunday, April 21, 2019

Bday WOD - Luz

Group warm up
Line drills
Leg mobility

Strength
15 min
Complex
Deadlift - squat clean - hang power clean - jerk

Metcon
200 meter run
87 DU 
200 meter run
32 pull ups or toes to bar (mix as neededll
200 meter run
32 burpees
200 meter run
32 DL 185/125, 135/95, 115/80
200 meter run
32 sit ups
200 meter run
32 box jumps 24/20, 20/18, 18/12
200 meter run
32 air squats 
200 meter run

Tuesday, April 2, 2019

Tuesday



Group warm up
Line drills

Strength
5 rep max OH squat

Metcon
Part 1
5 rounds (10 mins total - 1 min on/1 min off)

During the odd minutes:
-perform a 10/8 cal row,
-with the remaining time in that minute/AMRAP hang power Cleans 135/95, 95/65, 75/55

During the even minutes:
-rest 1 min
*Final Score of Part 1 is number of Power Cleans

No break between part 1 &2

Part 2
5 rounds (10 mins total - 1 min on/1 min off)

During the odd minutes:
-3 Power Jerks 135/95, 95/65, 75/55
-3 HSPUs (flat surface Rx)
-in remaining time of that minute/AMRAP double unders

During the even minutes:
-rest 1 min
*final score is # of double unders or singles divided by 3.