Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Saturday, 13 June 2020

Old school pic from May 2017!

Conditioning:

Partner WOD

7-minutes max calories rowed

Rest 2:00

7-minute AMRAP of:

3 Pull-ups

6 Push-ups

9 Squats

Rest 2:00

9 Deadlifts (155/103)*

6 Hang power cleans

3 Shoulder-2-Overhead

Rest 2:00

4 rounds for time of:

Run 300m

While one partner runs, the other performs max rep Overhead squats (115/73).

 

For scores and time

*Use the same load for each exercise.

 

 

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Friday, 08 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

A group will be meeting Friday at Sarah’s gym at 1400 to perform a WOD similar to the posted WOD. Let Coach Jimmy know if you plan on joining!

We will be meeting for a group WOD Saturday in the west parking lot of the Veteran’s Park in Jenks, OK at 1000.

 

Conditioning:

Partner WOD

Buy-in:

Bike 120 calories

…then…

2 rounds

10 Strict Chin-ups

30 Wall-ball shots (20/14) @ (10/9′)

20 Handstand push-ups

40 Box jumps (20″)

…then…

50 Snatches (125/83)

…then…

2 rounds

10 Strict Chin-ups

30 Wall-ball shots

20 Handstand push-ups

40 Box jumps

Sell-out:

1200m sprints*

 

For time

*Split the sprints into 200m intervals.

All exercises are equal work.

At Home solo version: Do half the bike or 800m run, 2 rounds of half the numbers, 50 alternating DB snatches, 2 rounds of half the numbers, 600m run

 

Royal Huddleston Burpee Challenge:

Day 96

 

 

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Friday, 01 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

A group will be meeting at Sarah’s gym at 1400 to perform a WOD similar to the posted WOD. Let Coach Jimmy know if you plan on joining!

 

Conditioning:

Partner WOD*

2/4/6 Rope climbs*

40 Butterfly Abmat sit-ups

40 One-arm DB swings (50/35)

20 Clean to overhead (155/103)

20 DB goblet alternating lunges (50/35)

 

3 rounds for time

*Equal work required. Modify (14/28/42) pull-ups for rope climbs. Rope climbs are done 2 on round one (1 each partner), 4 round 2 (2 each), 6 round 3 (3 each).

 

At Home Version replaces Push-ups for the pull-up variation. Pick a moderately heavy object you can swing one handed. Pick a heavy odd object and do a clean to overhead with it. Use the item you did the swings with and use it for the lunges.

 

Royal Huddleston Burpee Challenge:

Day 89

 

 

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Saturday, 21 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

We will be meeting at LaFortune Stadium at 0900 for the WOD. Come join!

 

Complete 2 rounds of the AMRAP*

…then…

Run 400m

…then…

Complete 2 rounds of the AMRAP

…then…

50 yards Burpee broad jumps

50 yards walking lunges

…then…

Complete 2 rounds of the AMRAP

…then…

Run 1 trip around the stadium

 

For score

*Complete as many reps as possible at each station in 1 minute, 30 seconds to rotate

AMRAP

Wall-ball tosses (20/14) over the goal post

Abmat sit-ups

Box jumps (24/20″)

Alternating DB snatches (50/35)

Sandbag Zercher carry (yards)

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

Post results and experiences to comments

Saturday, 14 March 2020

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 30 minutes of:

2 rounds of “Cindy”*

2 rounds of “DT”*

Run 400m*

 

For score

*Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1 round of DT. Then A runs 200m, then B runs 200m

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats = 1 round

“DT” = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder-to-overhead (all at 155/103) = 1 round

Run = 16 reps (1 rep per 25m)

 

Royal Huddleston Burpee Challenge:

Day 41

 

 

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Friday, 06 March 2020

 

Conditioning:

Partner WOD

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

Burpees

Synchronized Wall-ball shots (20/14) @ (12/11’)

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

Synchronized Pull-ups

Box Overs (20″)

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

Calories Rowed

…rest 1:15 minute

 

3 rounds for score

Compare to Saturday, 13 October 2018

*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.

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

Reclined Spinal Twist

 

Royal Huddleston Burpee Challenge:

Day 33

 

 

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Friday, 28 February 2020

 

General Warm-up:

2 rounds of:

Bike 1:30

10 Spiders

10 Push-ups

Row 1:30

10 Sit-ups

10 Squats

Ski 1:30

10 Ring rows

10 SP w/T’s

Run 200m

 

Specific Warm-up:

12 DL (45/33)

10 DL (95/63)

8 DL (135/93)

6 DL (175/113)

4 DL (205/133)

 

Strength:

”Dead, Deader, Deadest”*

30 seconds of max rep Deadlifts*

90 seconds rest

 

3 rounds for total weight lifted (# of DL’s x load)

*Athlete can pick any weight they want. Once round 1 starts, weight can not change. Courtesy of Festivus Games 2020

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Compare to Wednesday, 17 May 2017

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

Royal Huddleston Burpee Challenge:

Day 26

 

 

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Wednesday, 26 February 2020

 

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

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

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

Compare to Friday, 22 February 2019

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle

Middle Straddle

Pike Stretch

 

Royal Huddleston Burpee Challenge:

Day 24

 

 

Post results and experiences to comments

Saturday, 22 February 2020

 

 

Conditioning:

Partner WOD

Part 1:

2:00 max calorie row, then

2 rounds of:

12 Piston Devil Presses* (40/25)

20 Toes-2-bar*

12 Synchronized burpees-over-bar

 

For time

(8:00 cap)

*Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each).

PDP will also count as burpees for the burpee challenge.

Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch.

…rest 8:00, then…

 

Part 2:

35 Deadlifts (225/153)

35 Wall-ball shots (20/14) @ (10/9′)

35 Calories rowed

35 Handstand push-ups w/ 2″ riser

 

For time (8:00 cap)

…rest 8:00, then…

 

Part 3:

Every 90 seconds perform 1 rep of the following cycle:

Clean ⇒ Hang power clean

Men: 135-165-185-205-215-225-235-245-255-265-275-285

Women: 65-85-105-115-125-135-145-155-165-170-175-180

 

Royal Huddleston Burpee Challenge:

Day 20

 

 

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Monday, 17 February 2020

Happy President’s Day 2020!

 

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Wednesday, 18 April 2018

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

 

Royal Huddleston Burpee Challenge:

Day 15

 

 

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Saturday, 08 February 2020

 

Conditioning:

Partner WOD

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

10 Deadlifts (225/153)

10 Wall-ball shots (25/20) @ (10/9′)

10 Plate push-ups

 

For score

*Partners alternate exercises

 

Flexibility:

Middle splits

Plow

Side splits

 

Royal Huddleston Burpee Challenge:

Day 6*

*See Day 1 for rules

 

 

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Friday, 07 February 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 30 minutes of:

2 Muscle-ups

4 Handstand push-ups

6 Kettlebell swings (72/53)

 

For score

*Partners alternate complete rounds

 

Mobility:

Reclined spinal twist

Saddle sit

Elevated cat

 

Royal Huddleston Burpee Challenge:

Day 5*

*See Day 1 for rules

 

 

 

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Saturday, 01 February 2020

 

Conditioning:

Partner WOD

21-15-9 rep rounds* of:

Thrusters (95/63)

Pull-ups

*Partners alternate complete rounds. Partner A does 21 thrusters & 21 pull-ups, then partner B does 21 thrusters & 21 pull-ups. Then they move on to the 15 round, and then the 9 round in similar fashion.

…then…

60/40 Calories biked or rowed*

(equal calories)

…then…

45-30-15 reps of:

Power snatch (95/63)

Knees-2-elbows

…then…

60/40 Calories rowed or biked*

(equal calories)

…then…

30-30-30 reps of:

Hang power cleans (95/63)

15-15-15 reps of:

Synchronized burpees-over-bar

 

For time

*Must row one and bike one

 

 

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