Tuesday, 23 October 2018

 

Skill:

3-person team

4500m Row

Rotation is 500/400/300/200/100*

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Kettlebell Swings (97/62)

20 second One-arm High Plank hold (each arm)

40 Double Unders

 

4 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Monday, 22 October 2018

Tara throwback from December 2014!

 

Strength Drills:

Every minute on the minute for 12 minutes perform on cycle of:

1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch*

*dropping and resetting between pulls is allowed

For Quality

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Glute-Ham Sit-up

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/63)

 

For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…

 

Flexibility/Mobility:

Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm

 

 

Post load, time, and experiences to comments

Compare to Saturday, 21 October 2017

Saturday, 20 October 2018

 

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare to Saturday, 17 June 2017

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post time and experiences to comments

Wednesday, 17 October 2018

 

Strength:

Deadlift

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

(15:00 cap)

 

Conditioning:

Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat*

 

For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats

 

…Rest 5 minutes, then…

Run 400m

8 Burpees-over-bar

Run 300m

12 Burpees-over-bar

Run 200m

16 Burpees-over-bar

 

For Time

Compare to Monday, 19 October 2015

 

Mobility:

Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side

 

 

Post max load, score, time, and experiences to comments

Tuesday, 16 October 2018

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post choice, time, skills worked, and experiences to comments

Monday, 15 October 2018

Congratulations to Christa and Norka on their first comp! Strong work ladies!

 

Conditioning:

Complete as many as possible in 10 minutes of:

300m Run

10 Toes-2-Bar

10m Handstand Walk

10 Weighted Box Step-ups (50/35)* @ (24/20”)

 

For Score

*While holding a (50/35) DB in each hand

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

 

Mobility:

Eye of the Needle – 1:00/side

Reclined Spinal Twist – 1:00/side

Hip Capsule – 1:00/side

Overhead Distraction – 1:00/side

 

 

Post score, load, and experiences to comments

Saturday, 13 October 2018

 

Conditioning:

Partner WOD

Perform as many reps as possible in 45 seconds* at each station of:

Burpees

Synchronized Wall-ball shots (20/16) @ (12/10′)

GHD Sit-up Wall-Ball tosses (8#)

Synchronized Pull-ups

Box Overs (20″)

Synchronized One-arm Kettlebell Snatch Lunges (45/30)

Calories Rowed

…rest 1 minute

 

3 rounds for score

Compare to Saturday, 15 October 2016

*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.

Only one partner at a time working at the Burpee, GHD, Box Over and Row.

GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.

“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.

 

Strength:

Clean & Jerk

1-rep max Team Total

15:00 cap

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Friday, 12 October 2018

 

Conditioning:

Bike 1500m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

20 Double Unders

…then…

Row 1000m

…then…

3 rounds of:

10 Power Cleans (135/93)

10 Ring Dips

10 Alternating Dumbbell Snatches (50/35)

…then…

Bike 1500m

 

For Time

 

Mobility:

Twisted Monkey – 1:30/side

Reclined Spinal Twist – 1:30/side

Pigeon – 1:30/side

 

 

Post time and experiences to comments

Wednesday, 10 October 2018

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

Sit-up Slammers (12/8) @ 2m

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Calf Raises – 1:30

Elevated Seiza – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post scores, time, and experiences to comments

Tuesday, 09 October 2018

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

Compare to Tuesday, 04 September 2018

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Conditioning:

40-20-10 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

30-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post times and experiences to comments

Monday, 08 October 2018

Happy Columbus Day!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

50 second Low Plank

Rest 1 minute

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Saturday, 06 October 2018

Old school from October 2014!

 

Conditioning:

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

Compare to Saturday, 29 November 2016

 

Strength:

Deadlift

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Side Split – 1:00/leg

Overhead Tissue Smash – 1:30/side

Saddle Sit – 2:00

Spine Smash – 2:00

 

 

Post load and reps, score, and experiences to comments

Friday, 05 October 2018

“Before and After”

 

Conditioning:

“Row in, Blast out”

1000m Row

…then

3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)

…now

15 Body Blasters*

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

Compare to Tuesday, 04 October 2016

 

Strength:

Push Press

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95%

 

For Quality

 

Flexibility/yoga poses:

Thread the Needle – 1:00/side

Twisted Monkey – 1:00/side

Pigeon – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post time and experiences to comments

Tuesday, 02 October 2018

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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