Tuesday, 21 January 2020

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Row 400m

Rest 3-5 minutes

 

5 rounds for scores

Score A – Fastest 400m

Score B – Total 2000m time

Score C – Total elapsed time, including rest

This is a variation of Row’d Royalty 20.1. If you are registered for Row’d Royalty, you may perform it as they allow it. Otherwise, stick to the more limited rest times.

 

Strength:

4-4-4-4 @ 80% 1RM

Deadlift

 

Specific warm-up:

7 @ 25%

6 @ 40%

5 @ 55%

5 @ 70%

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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Monday, 20 January 2020

Flashback to 2014!

 

Conditioning:

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

10 Toes-2-Bar

20 Calories biked

30-ft Handstand Walking*

20 Alternating Pistols

10 Plate push-ups*

 

For Score

*Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.

 

Mobility:

Saddle sit

Twisted cross

Spine smash

Overhead distraction

 

 

Post results and experiences to comments

Saturday, 18 January 2020

 

Conditioning:

“Angry Girls”

Buy-in:

Run 1-mile

…then…

Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)

…then…

Sell-out:

30 Bar-over-burpees

 

For time

 

 

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Monday, 13 January 2020

Strong work team for performing all 6 WOD’s in under 6 hours!

Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂

Strength & Conditioning:

10-9-8-7-6-5-4-3-2-1 Front Squats*

10-20-30-40-50-60-70-80-90-100 Double Unders

 

For Quality and Time

*Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed.

Weights at each rep count:

10 & 9: 50-55% 1RM clean

8 & 7: 60-65%

6 & 5: 70-75%

4 & 3: 80-85%

2 & 1: 90+%

 

Mobility:

Quad smash

Reclined spinal twist

Couch stretch

Calf smash

 

 

Post results and experiences to comments

Wednesday, 08 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

Click here to read the bio for Patrolman Christopher Mark Goodell

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

10 Wall-ball shots

10 KB swings

10 Burpees

 

Conditioning:

Hero WOD

“Goodell”

400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”

 

5 rounds* for time

X=Round 1: Push-ups, Round 2: Squats, Round 3: Pull-ups, Round 4: Alternating lunges, Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

 

 

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Tuesday, 07 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

As many calories as possible in 35-minutes of:

Bike, Rower, and Ski Erg*

 

For score

*Every 5 minutes, athletes MUST change apparatus. Equipment dependent, Ski erg must be used at least once. You will have 1 minute to switch/rest after each 5 minutes of work. Rest is included in the 35-minute total.

 

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post results and experiences to comments

Monday, 06 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 Sit-ups

7 Squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Walking Lunges

40m D-ball high carry

Bike 15/12 Calories

 

Specific Warm-up:

2 cycles of Burgener Clean warm-up

7 HPC (45/33)*

8 Lunges

7 S2OH

 

5 HPC (65/43)

6 Lunges

5 S2OH

 

3 HPC (85/53)

4 Lunges

3 S2OH

 

2 HPC (95/63)

2 Lunges

2 S2OH

 

*Warn-up weights shown are for an Rx load athlete. Adjust as needed.

 

Strength & Conditioning:

Every minute on the minute for 15-minutes, perform†:

5 Hang power cleans*

6 Alternating front rack lunges

7 Shoulder-2-overhead**

 

For successful completion each minute and max additional reps**

†At the start of each minute, perform one round only, then rest the remainder of the minute. Continue this through the 15 minutes. After every 5 minutes, increase the load ONLY IF you were successful each of the 5 previous rounds. If you missed one, you have to stay at the same load, and then you can increase the load after the next 5 minute mark. On the last round, **perform max additional reps of S2OH with the remainder of the minute.

*Weights:

Minutes 0-5: Rx (75/53), 55+ (65/43)

Minutes 5-10: Rx (95/63), 55+ (75/53)

Minutes 11-15: Rx (115/73), 55+ (95/63)

 

 

Mobility:

Sink mobilization

Spine smash

Couch stretch

 

 

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Friday, 03 January 2020

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 08 March 2019

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Reclined Spinal Twist

 

 

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Tuesday, 31 December 2019

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

Compare to Tuesday, 05 November 2019

 

 

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Monday, 30 December 2019

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

…then…

Ski erg 300m

10 Wall-ball shots

8 Alternating Pistols

6 Handstand push-ups

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Power snatch (45/33)

8 Overhead squats

6 Power snatch ride down (75/53)

4 Squat snatch (95/63)

3 Squat snatch (115/78)

2 Squat snatch (135/93)

1 Squat snatch (155/103)

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 31 December 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

Weight on snatch should be between 60-70% 1RM. Weight on Back squat should be between 50-60% 1RM. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Mobility:

Couch Stretch

Overhead Distraction

Spine Smash

 

 

Post time and experiences to comments

Saturday, 28 December 2019

 

Conditioning:

Partner WOD (co-ed if possible)

30 Synchronized dumbbell front squats (35/25)

80′ Synchronized dumbbell overhead lunges

25 Synchronized alternating dumbbell snatches

70′ Synchronized dumbbell overhead lunges

20 Synchronized alternating dumbbell thrusters

20 Synchronized pull-ups

 

…rest 5:00, then team up and…

“Meet in the middle”

With team of MMF or FFM (if possible), perform the following:

100 Kettlebell swings (53/35)

100 Hang power snatch (75/55)

75 Box facing burpee box jump overs (20″)

75 Fat bar front squats (70#)

100 Wall-ball shots (20/14) @ (10/9′)

100 Toes-2-bar

 

For time

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

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Friday, 27 December 2019

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Push press @ (45/33)*

7 @ (75/53)

5 @ (105/73)

3 @ (125/83)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.

 

Conditioning:

“Jack”

Complete as many rounds and reps as possible in 20 minutes of:

10 Push press (125/85)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

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Tuesday, 24 December 2019

Class schedule for the rest of the week is:

Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

Conditioning:

Partner WOD

“Twas the night”

Perform 3 rounds of:

16 Partner plank push-ups*

14 Bar-facing-burpees

12 Power snatches (115/73)

 

…rest 4:00, then…

4-6-8-10-12 rep rounds of:

Power Cleans (135/93)

Handstand Push-ups

 

…rest 4:00, then…

2 rounds of:

50 Wall-ball shots (20/14) @ (10/9′)

40 Sit-ups

30 Ring dips

20 Front squats (185/123)

10 Devil presses (50/35)

 

For time

All exercises are equal work. Only one person working at a time.

*Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.

 

 

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Monday, 23 December 2019

Class schedule for this week is:

Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 600m

Rest 3:00

Run 600m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Specific warm-up:

10 PVC passovers

10 PVC OHS

5 OHS @ (25%)

5 Pull-ups

4 OHS @ (50%)

4 Pull-ups

3 OHS @ (65%)

3 Pull-ups

2 OHS (75%)

 

Strength & Skill:

For quality:

3 Overhead squats (75% 1RM)

5 Strict pull-ups

 

7 rounds

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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