Saturday 180203

WOD
Teams of 3 complete
100 cal row
150 Wall Balls, 30/20 lb. ball
30 Power Cleans, 225/155 lb.
150 Wall Balls, 30/20 lb. ball
100 cal row

Note:  Partners split reps however desired.  All reps must be complete before moving on.

Boot Camp
Partners complete 3 rounds of
30 cal row
40 dumbbell thrusters
10 rope climbs / rope row
*Partners split reps however desired

Posted in WOD

Friday 180202

WOD
Complete as many rounds as possible in 20 minutes of:
400 meter run
30 GHD sit-ups

20 1-Arm shoulders-to-overhead L/R, 50/35 lb. dumbbell
10 muscle-ups

Note:  Record rounds/reps to log.

Boot Camp
5 rounds (Four minutes each) of:
40 sec. on 20 sec. off at each station
Kettlebell sumo deadlift high-pull
Weighted lunges
Max reps pull-ups / ring-rows
15 yard shuttle sprints
Rest 1 minute

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Thursday 180201

WOD
Complete as many rounds as possible in 12 minutes of:
30 double-unders
3-6-9-12-15-18…ect
Power Snatch, 95/65 lb.

Note:  Record total reps to log.

Boot Camp
Partners complete as many rounds as possible in 22 minutes
200 meter row
30 yard sled push
20 dumbbell thrusters
*I Go You Go

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Wednesday 180131

Strength
Deadlift – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min.

Shoulder press – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min

WOD
Complete as many rounds as possible in 10 minutes of:
10 overhead squats, 95/65 lb.
10 chest-to-bar pull-ups

Note:  Record rounds/reps to log.

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Tuesday 180130

WOD
Complete 10 rounds (Every 3 minutes) of:
6 clean and jerks, 135/95 lb.
8 bar facing burpees
10 toes-to-bar

Note:  Record rounds to log.

Boot Camp
Partners complete 10 rounds each
10 kettlebell swings
10 goblet squats
10 candle stick levers
100 meter run
*You Go I Go

Fun time at the competition!!!

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Monday 180129

Strength
Bench press – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min.

Back squat – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min

WOD
Complete as many reps/rounds as possible in 15 minutes of:
60 push-ups
50 ring dips
40 Handstand push-ups
30 dumbbell bench-press, 50/35 lb. dumbbells
20 dumbbell push-jerk, 50/35 lb. dumbbells
10 dumbbell push-press, 50/35 lb. dumbbells

Note:  Record reps to log.

Boot Camp
5 rounds (Four minutes each) of:
40 sec. on 20 sec. off at each station
Max reps Wallball shots, AHAP
Jump Ropes
Max reps pull-ups / ring-rows
Battle Ropes
Rest 1 minute

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Saturday 180127

Strength
Push-Press 10 min EMOM
Min 1: 3 reps @65%1RM Push Press + 10 air squats
Min 2: 3 reps @70%1RM + 10 air squats
Min 3: 3 reps @75%1RM + 10 air squats
Min 4-10: 3 reps @ 80%1RM + 10 air squats

WOD
Complete as many rounds as possible in 15 minutes of:
50 double-unders

25 box jumps, 24/20 inch box
25 alt dumbbell snatch, 50/35 lb. dumbbell

Note:  Record time to log.

Boot Camp

20 min AMRAP

100 m run

50 jump rope

25 ring rows

25 dumbbell snatch

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Friday 180126

WOD
Chad B’s Birthday workout complete for time:
29 calorie row
29 dumbbell thrusters, 50/35 lb. dumbbells
29 bar muscle-ups
29 yard sled push, 5×45’s – 5×25’s

Note:  Record time to log.

Boot Camp
100 Jump ropes
10 Kettlebell swings
15 Sit ups
75 Jump ropes
20 Kettlebell swings
25 Sit Ups
50 Jump Ropes
30 Kettlebell Swings
35 Sit ups
25 Jump Ropes
40 Kettlebell swings
45 Sit Ups

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Thursday 180125

Strength
Deadlift – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min.

Shoulder press – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min

WOD
Complete as many rounds as possible in 8 minutes of:
10 toes-to-bar
10 push-ups

Note:  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds in 10 minutes
10 push-ups
10 dumbbell push press
10 dips
*You Go I Go
Rest 2 minutes then
Partners complete as many rounds in 10 minutes
10 jump squats
10 weighted box step ups
10 goblet squats
*Partner 1 completes round while partner 2 rows for max calories

 

 

 

7am is cancelled today, Thursday 1/25. See Schedule

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Wednesday 180124

WOD
“Gwen”
15-12-9 reps of:
Clean and jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Rest as needed then

Complete for time:
500 meter row, max effort

Note:  Record load and time to log.

Accessory Work
5 rounds not for time
10 single arm dumbbell press, R/L
15 ring-rows

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Tuesday 180123

Strength
Bench press – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min.

Back squat – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min

WOD
Complete as many rounds as possible in 12 minutes of:
200 meter run
20 dumbbell front rack lunges, 50/35 lb. dumbbells

Note:  Record rounds/reps to log.

Boot Camp
Complete 5 rounds
20 sit-ups
20 jumping lunges
100 meter farmers carry, AHAP

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Monday 180122

WOD
Complete for time:
20-15-10-5 reps of:
Power snatch, 95/65 lb.
Burpee box jump overs, 24/20 inch

Note:  Record time to log.

Boot Camp
Partners complete as many calories as possible in 20 minutes
100 meter run 
10 dumbbell thrusters
5 burpees over dumbbell

*Partner 1 rows for calories while Partner 2 completes round.  You Go I Go!

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Saturday 180120

WOD
Partners complete as many rounds as possible in 9 minutes of:
5 handstand push-ups
7 power snatch, 95/65 lb.
9 box jumps, 24/20 inch box
*You Go I Go

Rest 10 minutes then

Partners complete as many rounds as possible in 8 minutes of:
6 alternating rope climbs
6 alternating clean and jerks, 135/95 lb.
4 alternating rope climbs
4 alternating clean and jerks, 155/105 lb.
2 alternating rope climbs
2 alternating clean and jerks, 185/125 lb.
*With remaining time complete max reps rope climb.  Score is total rope climbs

Boot Camp
As many rounds as possible in 18 minutes of
10 Wall-ball shots
1 Rope row
200 meter run / row
20 alternating Dumbbell snatch
10 box jumpsbox jumps

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Friday 180119

Partner WOD
20 minute time cap complete 
10-9-8-7-6-5-4-3-2-1 reps of:
Bench press, 185/125 lb.
Strict pull-ups

Then

Max calorie row in remaining time

Note:  Both partners complete 10 BP and then 10 strict pull-ups, then move onto 9…ect.  After completion partners row for max calories.  Score is total calories.

Boot Camp
As many rounds as possible in 20 minutes of
20 dumbbell bench press
20 ring-rows
200 meter row

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