Wednesday, 16 September 2020

Conditioning:

10-20-30-40-50

Cal Row

20-18-16-14-12

Burpee box jump overs (24/20)

 

Skill Work:

Grip endurance:

100′ Heavy farmers carry

50′ Pinch grip double plate carry

 

2 sets for quality, rest as needed

 

 

Post results and experiences to comments

Saturday, 12 September 2020

Strength & Conditioning:

7 Handstand push-ups

3 Squat cleans*

Rest 1:30

 

10 rounds for time

*start at 45% 1RM clean, increase load each round by 5% of your 1RM

 

 

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Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

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Monday, 31 August 2020

Conditioning:

21-15-9 Rep rounds of

Kettlebell Swings (70/53)

Burpees

 

 

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Saturday, 29 August 2020

 

Conditioning:

10 Min AMRAP:

10 Pull-ups

10 Box jumps (30/24)

10 Snatches (95/63)

 

Rest 7 min

 

10 Min AMRAP:

9 Deadlifts (135/93)

6 Bar over burpees

3 Squat cleans (135/93)

 

 

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Monday, 24 August 2020

Conditioning:

3 min AMRAP:

20 Double-unders

8 Alternating DB snatches (50/35)

8 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

Rest 2 min

6 min AMRAP:

40 Double-unders

10 Alternating DB snatches (50/35)

10 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

Rest 2 min

9 min AMRAP:

60 Double-unders

12 Alternating DB snatches (50/35)

12 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

 

For total reps

 

 

Post results and experiences to comments

Saturday, 22 August 2020

Conditioning:

3 Rounds of:

7 Thrusters (93/63)

7 Bar-facing burpees

7 Pull-ups

 

Then run 400m, and complete 3 rounds of:

5 Thrusters (125/83)

5 Bar-facing burpees

5 Chest-to-bar pull-ups

 

Then run 600m, and complete 3 rounds of:

3 Thrusters (135/93)

3 Bar-facing burpees

3 Muscle-ups (ring or bar)

 

Then run 800m

 

For time

 

 

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Friday, 21 August 2020

 

Conditioning:

Run 600m*

…rest 5:00, then…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 3:00, then…

2 rounds of:

20 Double Unders

15 Kettlebell Swings (53/35)

20 Alternating Dumbbell Snatches (50/35)

…rest 1:00, then…

Row 1000m

 

For Time

Compare to Friday, 24 August 2018

*If you have a vest, wear it (20/14)

 

 

Post time and experiences to comments

Wednesday, 19 August 2020

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

2 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Friday, 07 June 2019

 

 

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Tuesday, 18 August 2020

Endurance:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

…Rest 5-10 minutes, then…

Conditioning:

Perform rep rounds of:

60-40-20 Double Unders

30-20-10 Sit-ups

…Rest 2:00, then…

Perform rep rounds of:

40-30-20 Meters overhead walking lunges (55/35)

20-15-10 Wall-Ball Push-ups

 

For Time

 

 

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Monday, 17 August 2020

Conditioning:

Complete as many rounds as possible in 25-minutes of:

40 Double unders

5 Squat snatch (125/83)

400m Row

 

For score

 

 

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Friday, 14 August 2020

Conditioning 1:

Perform as many rounds and reps as possible in 5 minutes of:

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Wednesday, 07 November 2018

 

Conditioning 2:

30 Single Unders

10 Toes-2-Bar

 

3 rounds for time

 

 

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Wednesday, 12 August 2020

Conditioning:

Complete as many rounds and reps as possible in 15-minutes of:

10 Sit-up Slammers (14/10)

5 Power Snatches (115/73)

15/10 Cal Bike

 

For Score

 

…rest 5:00, then…

600m Row

 

For time

 

 

Post score, time, and experiences to comments

Monday, 10 August 2020

Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience.

 

Conditioning:

Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Wednesday, 14 October 2015

 

 

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