Monthly Archives: March 2017

TEAM WOD IN TEAMS OF TWO (6 minute clock) max reps deadlift @185/125# *run 200 meters rest 2:00 (6 minute clock) max rep bar facing burpees *run 200 meters rest 2:00 (6 minute clock) max rep DB thruster @50/35# *run 200 meters (6 minute clock) max rep t2b *run 200 meters

SKILL (EMOM for 12) 1. Max set of strict Pullups 2. :30 DB overhead hold @50/35# WOD (5 rounds, 1:00 after each round) AMRAP IN 3 minutes 3 power cleans @135/95# 6 push ups 9 air squats

STRENGTH (20 minute clock) 1RM Snatch WOD (OT2:00 for 18 minutes) 13 wallballs @20/14# 13 power snatches @75/55#

STRENGTH (15 minute clock) 1RM Shouler Press WOD (10 rounds for time) 10 burpees 10 box jumps @24/20″

STRENGTH (20 minute clock) 1RM Front Squat WOD “HELEN” (3 rounds for time) 400 meter run 21 KB swings @50/35# 12 pullups

STRENGTH (15 minute clock) 1RM Push Press WOD (AMRAP in 15) 10 t2b 10 push press @115/75#

TEAM WOD (5 rounds for time) 12 deadlifts 9 hang power cleans 6 push jerks ROUND 1: 135/95# ROUND 2: 155/105# ROUND 3: 185/125# ROUND 4: 155/105# ROUND 5: 135/95# *ONE PERSON WORKING AT A TIME. *EACH PERSON MUST ALTERNATE ROUNDS UNTIL BOTH COMPLETE FIVE A PIECE.

OPEN Workout 17.5 (10 rounds for time of:) 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb.

SKILL (EMOM in 10) MIN 1: 7 strict pullups MIN 2: 10 seated DB press @50/35# WOD 2000 meter row 100 double unders 60 KB Swings @50/35#

STRENGTH (20 minute clock) 1RM Clean WOD (7 rounds for time) 8 power cleans @155/105# 12 t2b

STRENGTH (20 minute clock) 1RM back Squat WOD (2 rounds for time) 90 air squats 30 push press @95/65#

STRENGTH (15 minute clock) 1RM Bench Press WOD (AMRAP IN 20) 15 box jumps @24/20″ 10 burpees to plate 5 power snatch @165/115#

PARTNER WOD

WOD “OPEN 16.4/17.4” (Complete as many rounds and reps as possible in 13 minutes of:) 55 deadlifts, 225/155# 55 wall-ball shots, 20/14# 55-calorie row 55 handstand push-ups

STRENGTH (E2M for 4 sets) 2 bench press @65% of 2RM WOD (4 rounds for time) 50ft KB walking lunge @50/35# 25 KB swings @50/35# 20 box step ups w/KB @24/20″

SKILL 1). EMOM for 8 Min 1 Negative HSPU 2). EMOM for 4 Min Min 1: 30 second Handstand hold Min 2: 20 second Double KB OH hold @AHAP WOD (EMOM for 21 Min) Min 1: 6 wallballs + 3 shoulder press @75/55# Min 2: 6 burpees to plate Min 3: 12/8 cals on rower

STRENGTH (E1:30 for 5 sets) 2 clean deadlifts + 1 low hang squat clean @+5# or 65% WOD (3 rounds for time) 60 double unders 20 push ups 10 hang power cleans @155/105#

STRENGTH (E2M for 4 sets) 2 back squats @65% of 2RM WOD “JACKIE” 1K row 50 thrusters @45/35# 30 pullups

TEAM WOD (For time) 100 Clean and Jerks @135/95# CORE CIRCUIT (3 rounds) 20 banded sit-ups  20 knee raises rest 1:00

Prior to 8:00, complete: (3 rounds of:)     6 chest-to-bar pull-ups     6 squat snatches, 95 lb. (Then, 3 rounds of:)     7 chest-to-bar pull-ups     5 squat snatches, 135 lb. *Prior to 12:00, (complete 3 rounds)     8 chest-to-bar pull-ups     4 squat snatches, 185 lb. *Prior toContinue reading “FRIDAY”

STRENGTH (20 minute clock) 2RM back squat WOD (AMRAP in 5 min) 15 KB Swings @50/35# 10 v-ups -rest 1:00- (AMRAP in 5 minute) 20 goblet squats @50/35# 15 lying leg lifts -rest 1:00- (AMRAP in 5 minute) 25 KB deadlift @50/35# 20 abmat situps

STRENGTH (15 minute clock) 2RM bench press WOD (EMOM FOR 20 minutes) MIN 1: Row 15/12 calories MIN 2: 10 C2B pullups MIN 3: 10 burpees to plate MIN 4: 10 HSPU

STRENGTH (E2M for 5 sets) 2 snatch deadlift + 1 low hang squat snatch @+5# WOD (3 rounds for time) 10 power snatch @115/75# 15 shoulder to overhead @115/75# 20 box jumps @24/20″

IT’S CHRIS’S FIRST BITHDAY WITH US AS A TRAINER. SO ITS TIME HE GETS HIS ANNUAL BIRTHDAY WORKOUT!!!  HAPPY BIRTHDAY CHRIS.  STRENGTH  (E2M for 5 sets) 2 clean deadlifts + 1 Low hang squat clean @+5# or 65% WOD “PAXON” (AMRAP in 18) 34 double unders 3 rope climbs 4 power cleans @185/125#

TEAM WOD (5 rounds for time) 10 bar facing burpees 10 thusters @95/65# 20 double unders rest 5:00 (for time) 100 cal row/bike

OPEN WOD 17.2 (Complete as many rounds and reps as possible in 12 minutes of:) 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. Men use 50-lb. dumbbellsContinue reading “FRIDAY”

HAPPY BIRTHDAY BRIDGET!!!! STRENGTH warm up and find starting weight for wod WOD (5:00 Clock) 1RM Clean and Jerk REST 1:00 (AMRAP in 7) 34 double unders 15 thrusters @75/55# REST 1:00 (5:00 Clock) 1RM clean and jerk