Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

Post results and experiences to comments

Monday, 14 September 2020

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Friday, 13 September 2019

 

 

Post time and experiences to comments

Monday, 07 September 2020

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.

 

Conditioning:

Partner WOD

200m Sandbag drag* (70/50)

1000m Run

…then…

5 rounds of:

40 Wall-ball Sit-up throws (14/12/10) @ 5m

30 Burpees

20 Alternating DB Clean  (75/50)

100m Partner relay sprint*

…then…

200m Sandbag drag* (70/50)

1000m Run

 

For time

*Instructions:

  • Sandbag: 100m done with athlete facing forward, 100m done with athlete facing backwards. Order is athlete’s choice
  • Relay: one partner sprints 50m down and back, tags the other, who then sprints 50m down and back

 

 

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Wednesday, 02 September 2020

Conditioning:

Partner WOD

Buy in: 100 Wall-ball shots (20/14)@(10/9)

 

Then 4 rounds of:

32 Double-unders

8 Handstand push-ups

6 Dumbbell hang squat cleans (3/3) at (75/50)

4 Alternating pistols

2 Deadlifts (305/205)

 

Sell out: 100 Wall-ball shots (20/14)@(10/9)

 

For time

*Equal work on WB shots. Alternate exercises during rounds. DB hang squat cleans are performed 3 one arm, then three the other.

 

 

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Wednesday, 26 August 2020

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 14 November 2018

 

 

Post score, max load, and experiences to comments

Saturday, 08 August 2020

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.

 

 

Post results and experiences to comments

Compare to Tuesday, 24 December 2019

 

Wednesday, 05 August 2020

Conditioning:

Partner WOD

Part 1:

175 Double-unders

500m row

Partners work simultaneously on this part.  While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows

Part 2:

75 Deadlifts (225/153)

75 Toes-to-bar

While one partner performs deadlifts, the other holds their bar in hang position.  While one partner performs toes to bar, the other hangs from bar.

Partners may split reps however they would like for the deadlift and toes to bar.

 

For time

 

Accessory:

Upright dumbbell rows, 10/arm

Bent over dumbbell rows, 10/arm

2 rounds for quality of work

Chose a weight where you can perform all 10 reps unbroken and maintain form

 

 

Post results and experiences to comments

Saturday, 25 July 2020

Conditioning:

Partner WOD*

Buy in: 1500m Row

 

Then 2 rounds of:

20 Wall balls (25/16) @ (11/10′)

20 Dumbbell snatch (50/35)

20 Pull-ups

20 Overhead squats (95/63)

20 Alternating pistols

20 Dball cleans (100/80)

20 Handstand push-ups

20 Deadlifts (205/133)

20 Bar 0ver burpees

20 Dumbbell goblet lunges (50/35)

 

Then…

Sell out: 3000m Bike

 

For Time

*Equal work on all exercises. Row and bike, as equal as possible.

 

 

Post results and experiences to comments

Friday, 24 July 2020

General Warmup:

Run 400m/Row 500m/Bike 2:00

10 Spiders

10 T push-ups

10 Sit ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

10 Handstand push-ups

Run 200m/Row 250m/Bike 1:00

20m Overhead KB waiter walk (each arm)

10 KB swings

10 Burpees

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Conditioning:

Partner WOD

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

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63) (no more than 30% 1-rep)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

 

 

Post results and experiences to comments

Saturday, 04 July 2020

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome.

Enjoy your Freedom!

Happy Independence Day!

 

Conditioning:

Partner WOD

Buy In: 200m sandbag drag* (70/50) (each partner performs drag)

*100m done with athlete facing forward, 100m done with athlete facing backwards.  Order is athlete’s choice.

 

Then, 4 rounds* of:

26 Push-ups

56 Wall-ball clean throws (20/16/14)† @ 10m

70 Wall-ball sit-up throws (20/16/14) @ 5m

 

Then…

Cash out: 1776m run (both partners run)

 

For time

*Equal work

†(mm/mf/ff)

 

 

Post results and experiences to comments

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.

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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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