Category Archives: Uncategorized

10.03.16

Connectivity:
A1). 2×0:30 – Nose & Toes HS Hold
A2). 2×20 – Scap Pull-Ups

Strength Work:
Push Press – 5×5 (5RM)
** 15/20 minutes **

WOD:
FT;
50 Wall Balls @ 20lb/14lb
10 DL @ 245lb/185lb
40 Wall Balls @ 20lb/14lb
8 DL @ 245lb/185lb
30 Wall Balls @20lb/14lb
6 DL @ 245lb/185lb
20 Wall Balls @ 20lb/14lb
4 DL @ 245lb/185lb
10 Wall Balls @ 20lb/14lb
2 DL @ 245lb/185lb

Mobility Work:
Bully Stretch – 2 minutes per side
Banded Hamstring Stretch – 2 minutes per side

Bonus Work:
5 Rds;
30 sec on / 30 sec off – Plank

9.18.15

Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set. Continuous steps, feet do not come together at center in between each step.

Then:
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots @ 20/14lbs
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Plank Hold with straight arm reach

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Wednesday 8/12/15

America Day/ HERO WOD

“Tommy V”

For time:
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

*modified version of Tommy V

21-15-9

thruster

pull ups

knees to elbows

SPECIAL GUEST: FRESH AND FIT CUISINE!

Tuesday 8/11/15

SPIRIT WEEK!

” Sports /College Day”

Snatch Survival

Every 50 seconds for as long as possible perform:

20 Double Unders

1 snatch (135/95)

rest 10 seconds

*Mod for Double unders is lateral bar hops

**score is total number of snatches completed

Monday 8/10/15

SPIRIT WEEK!!!

“super hero” day

Complete in teams of 2

For time:

75 Back squats (135 / 95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 / 95 lbs)
75 Front squats (85 / 65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 / 65 lbs)

75 Overhead squats (65 / 45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 / 45 lbs)

*one bar

**Only one partner working at a time