THURSDAY 7-19-18

Warm up 3x 

1 min Row 

1 min bike

10 each

-SHPT

-OH LUNGE (w/Pvc )

-Press in front rack OH  w/pvc)in Split Jerk position

-Burpee box step up

-3 wallwalks

-K2E 

STRENGTH

Every two minutes, for 16 minutes (8 sets):

Power Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Rest 2 minutes

Goal is to use heaviest 2-3 loads for all 8 sets

WOD 10 Min AMRAP

200 Meter Row

12 Toes-to-Bar

8 Box-Facing Burpee Box Jump-Overs (24″/20″)

6 Strict Handstand Push-Ups 

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Wednesday 7-18-18

Happy 13th birthday  Ambrie love you to the moon and back❤️ Keep up all your hard work

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Warm up 3X

200 m run

airsquats

inchworm push-up

hallow rock

superman

20 sec each arm  front rack/wriststretch

20 sec couch stretch

 

Take 20 minutes to build to today’s 1-RM Front Squat

WOD

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights between 75-80% of your 1-RM Front Squat.)

TUESDAY 7-17-18

TUESDAY

WARM UP 3X 

20-40 SU /DU

10 SHPT

10 Spider-Man push ups

10 G2OH

10 Scorpion

10 Alt Leg v ups

STRENGTH

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

WOD

18 MIN AMRAP

50 DU

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

30 Push-Ups

MONDAY 7-16-18

 

 

Monday

WARM UP 10 min

200 m run

10 Inchworm w push up

10 walking Lunge 

10 ALT Leg V UP

10 Lateral step ups

10 Scorpion

 

WOD

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24″/20″)

POST WOD

3 SETS

 Single-Leg Deadlifts x 8-10 reps each 

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps 

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

SATURDAY 7-14-18

Warm up 3X 10 

100 m run 

Lunges

Ring rows

Spider-Man push ups

Airsquats

 

WOD 

WITH A RUNNING CLOCK 

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

10 Toes to Bar

FRIDAY 13th Of July

 

 

NO 6AM CLASS TODAY  IT HAS BEEN CANCELLED.

SORRY FOR THE INCONVENIENCE .

 

 

HAPPY  5 years KERENSA 

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WARM UP 3X

100 m run

Leg swings

Ring Rows

Walking Lunge

Push ups 

STRENGTH

5 sets 

BENCH PRESS 5X 65-80% Of 1RM

STRICT PULL UPS x5

(20% BW)

 

WOD

FOR TIME with a partner

1 Mile Run (Weighted )

2000 m Row

1 Mile Double KB FARMER CARRY 

*RUN Together, alt weight carry on the run, partition the Row as needed and share the load on weighted carry. 

THURSDAY 7-12-18

Warm up 3X

1 min Row

1 min bike 

5x SOTS PRESS Clean grip In the front rack receiving position

10 Alt Leg V ups

10 Reverse snow angels

10 Lunges

Strength

Split Jerk (or-power jerk)Doubles

6 x 2 reps

*Range between 75-85% for all 6 sets! If you feel good go on the heavier end of the range and if you don’t stay on the lighter side of the range.  You can also work up in weight each set as you go!

WOD 

Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)

3 Ground to Overhead (155/105 lbs)

6 Burpees Over the Barbell

6 Ground to Overhead

9 Burpees Over the Barbell

9 Ground to Overhead

12 Burpees Over the Barbell

12 Ground to Overhead

and so on….