Monthly Archives: August 2019

WOD (8 rounds) 10 power cleans 3 bar muscle up SKILL WORK (10-8-6-4-2) strict chin ups strict deficit HSPU OPTIONAL DAILY EXTRA WORK (EMOM x 15) M1: max calorie bike M2: 40 double unders M3: 15 abmat situps

STRENGTH (OT1:30 x 10) 3 front squats @55% WOD (EMOM X 28) M1: 15 wallball M2: 12 box jumps M3: max rep burpees M4: REST

STRENGTH (20 minute clock) 1RM deadlift WOD (AMRAP in 15) 200 meter run 30 walking lunge steps 10 c2b pullups OPTIONAL DAILY EXTRA WORK (EMOM x 12) 6 power snatch + 6 box jumps *same minute *@135/95 or 55% of 1RM

WOD (5 rounds) -AMRAP in 3- 3 thrusters 6 Push ups 9 KB swings REST 1:00 after AMRAP CORE WORK (30-20-10) hollow rocks superman raises :30 plank hold after each set OPTIONAL DAILY EXTRA WORK BIKE STAMINA (50-40-30-20-10-20-30-40-50) calories REST 1:1

STRENGTH (OT1:30 x 6) 2 hang power snatches @60% WOD (AFAP) 50-30-20 double unders abmat situps IMMEDIATLY INTO 5 rounds 12 T2B 12 HSPU IMMEDIATLY INTO 20-30-50 double unders abmat situps OPTIONAL DAILY WXTRA WORK (EMOM x 30) M1: max cal bike M2: 10 pullups M3: 15 KB swings @50/35# M4: max burpees M5: REST

STRENGTH (15 minute clock) 1RM bench press TEST WOD “FIGHT GONE BAD” (3 rounds for reps) 1:00 wallballs @20/14# 1:00 SDHP @75/55# 1:00 box jumps @20″ 1:00 push press @75/55# 1:00 row for calories 1:00 REST OPTIONAL DAILY EXTRA WORK (3 rounds) 12 incline close grip bench press 12 wide strict pullups 18 burpees RESTContinue reading “MONDAY”

TRACK WOD 2 x 900 meter run, rest 1:30 between 900s REST 3:00 3 x 300 meter run, rest 1:30 between 300s REST 3:00 2 x 600 meter run, rest 1:30 between 600s REST 3:00 3 x 200 meter run, rest 1:30 between 200s REST 3:00 2 x 300 meter run, rest 1:30 between 300sContinue reading “SATURDAY”

LAST YEARS TEAM COMPETITION WINNERS! WHO WILL TAKE THE PODIUM THIS YEAR IN THE DYNAMIC DUO IN HOUSE TEAM COMPETITION? DETAILS VERY SOON. STRENGTH TEST (20 minute clock) 1RM clean WOD (OT4:00 x 4 rounds) 300 meter run 12 KB swings 6 bar muscle up OPTIONAL DAILY EXTRA WORK (EMOM x 10) M1: 7 backContinue reading “FRIDAY”

STRENGTH TEST (20 minute clock) 1RM snatch WOD (AFAP) 100 double unders 10 HSPU 75 double unders 15 HSPU 50 double unders 20 HSPU 25 double unders 25 HSPU OPTIONAL DAILY WXTRA WORK ROWING 500 meter row @2:10-2:15 pace REST 1:00 500 meter row @2:05-2:10 pace REST 1:00 500 meter row @2:00-2:05 pace REST 1:00Continue reading “THURSDAY”

WOD (AFAP) 1600 meter row THEN (5 rounds) 6 power cleans 12 push ups 18 wallball CORE WORK (AMRAP in 5) 10 hollow rocks 10 right side plank raises 10 left side plank raises OPTIONAL DAILY EXTRA WORK (EMOM x 20) 5 pullups + 5 thrusters + 5 burpees @75/55# *all in the same minuteContinue reading “WEDNESDAY”

STRENGTH (OT1:30 x 10 sets) 3 bench press @55% *focus on speed and technique* WOD (2 rounds AFAP) 25 box jumps 25 T2B 25 RT arm DB push press 25 LT arm DB push press 25 burpee over DB 25 Abmat situps 25 RT arm DB snatch 25 LT arm DB snatch OPTIONAL DAILY EXTRAContinue reading “TUESDAY”

WOD (21-18-15-12-9-6-3 reps AFAP) thrusters C2B pullups SKILL WORK (5 rounds) 3 wall climbs + 20 count HS hold REST 1:00 REST 3:00 (5 rounds) 3 strict HSPU + 20 count HS hold OPTIONAL DAILY EXTRA WORK (EMOM x 14) MIN 1: 15 Russian KB swings @70/50# MIN 2: 8-10 burpee box jump overs

STRENGTH (OT1:30 x 10 sets) 2 back squats @55% WOD (2 rounds AFAP) 20 thrusters 20 SDHP 20 push press 20 front squats OPTIONAL DAILY WXTRA WORK (EMOM x 10) 10 russian KB swing + 5 ring dip *same minute *KB @80/60#, 70/50# or 50/35#

WOD (AFAP) 1000 meter row 50 burpees 50 alt DB snatches 50 abmat situps 100 double unders SKILL WORK (EMOM x 10) M1: 3 strict deficit HSPU M2: 3 strict c2b pullups OPTIONAL DAILY EXTRA WORK (OT4:00 x 5 sets) 400 meter run

STRENGTH (EMOM x 7) 2 cleans @55% WOD (4 rounds AFAP) 600 meter run 12 hang power snatch 12 OHS OPTIONAL DAILY EXTRA WORK (EMOM x 30) M1: max burpees M2: max double unders M3: REST

STRENGTH (OT3:00 x 4 sets) 1 bench press @85% *afd weight to each set TEST WOD “CINDY” (AMRAP in 20) 5 pullups 10 pushups 15 air squats OPTIONAL DAILY EXTRA WORK (4 rounds) 12 bent over barbell rows 12 alt. DB bench press 24 calorie row sprint REST 2:00

WOD (3-6-9-12-15-18-21 reps AFAP) HSPU power cleans CORE WORK (8 rounds) :20 sec max superman hold :10 sec rest THEN (4 rounds) :40 sec plank hold :20 sec rest OPTIONAL DAILY EXTRA WORK (EMOM x 14) M1: 10 power snatch @95/65# or 75/55# M2: 10 burpee to plate

STRENGTH (OT3:00 x 4 sets) 1 deadlift @85% *add weight to each set WOD (EMOM x 24) M1: 10 box jumps M2: 12 KB swings M3: 15 wallballs OPTIONAL DAILY EXTRA WORK SKILL WORK (OT1:30 x 5 sets) 10 strict HSPU REST 2:00 (OT1:30 x 5 sets) 10 kipping C2B pullups *no butterfly REST 2:00Continue reading “MONDAY”

STRENGTH (EMOM x 10) 1 snatch @70% WOD (AFAP) 50 devil presses 50 hang power cleans 50 air squats 50 DB push press 50 deadlift 50 abmat situps 50 DB lunges OPTIONAL DAILY EXTRA WORK (OT2:00 x 7 sets) 3 front squat + 1 split jerk @80% of clean & jerk

WOD (20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1) burpee to plate *after each round do a 60ft OH plate carry

STRENGTH (OT3:00 x 5sets) 1 bench press @75% WOD (3 rounds AFAP) 600 meter run 20 wallballs 12 burpee box jump over OPTIONAL DAILY EXTRA WORK (EMOM x 8) 3 push press @70% *focus on speed & technique THEN (EMOM x 16) M1: 15/12 calorie row M2: 12 DB clean & jerks @50/35# (6 perContinue reading “THURSDAY”

SKILL WORK (EMOM x 14) M1: 6 t2b + 6 pullups M2: 6 strict HSPU WOD (AMRAP in 15) 15 power snatches 30 double unders 7 bar facing burpees OPTIONAL DAILY EXTRA WORK BIKE CAPACITY (5 rounds) 5 minutes max calories REST 1:00 *score is calories

THE BURPEE! STRENGTH (OT3:00 x 5 sets) 1 deadlift @75% *add weight to each set WOD (21-18-15-12-9-6-3) thrusters burpee to plate OPTIONAL DAILY EXTRA WORK (EMOM x 8) 3 back squats @70% *focus on speed & technique THEN (21-15-9) back extensions DB step ups @40/25# per hand REST 1:30 between rounds

IT’s THAT TIME OF YEAR AGAIN. WE ARE DOING BURPEE. IF SHARKS GET A WEEK SO SHOULD BURPEES. TO START THE WEEK OFF WE WILL BEGIN WITH A BIRTHDAY WOD. CORE WORK EMOM 10: Min 1: 15 v-up Min 2: :30 sec elbow plank WOD “LAA” (8 rounds for time of:) 4 burpees + powerContinue reading “MONDAY”

TRACK WOD (2 rounds) 200 meter sprint 600 meter easy jog (2 laps) 200 meter sprint 600 meter easy jog (2 laps) 200 meter sprint 600 meter easy jog (2 laps) 200 meter sprint 600 meter easy jog (2 laps) REST 3:00 between round

STRENGTH (OT3:00 x 3) 3 bench press @85% *add weight each set WOD (7 rounds) 15 KB swings 15 push ups OPTIONAL DAILY EXTRA WORK (EMOM x 6) 3 shoulder press @65% *focus on speed & technique

SKILL WORK (EMOM x 14) M1: 30ft HS Walk M2: 5 bar muscle ups TEAM OF 2 WOD (AFAP) 80 thrusters 80 pullups 60 thrusters 60 pullups 40 thrusters 40 pullups 20 thrusters 20 pullups *split everything evenly OPTIONAL DAILY EXTRA WORK (EMOM x 30) M1: 20 push press @75/55 M2: 16 SDHP @75/55# M3:Continue reading “THURSDAY”