Apr 29, 2016

4-30-16 WOD

Maupin
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats


 

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Apr 28, 2016

4-29-16 WOD

Challenge:
Back Squat
1*10 60%
1*8 70%
1*8 75%
1*8 80%

21-15-9
Pull ups
Push ups
Sit ups

Apr 27, 2016

4-28-16 WOD

Post WOD, smash your calf’s  
Challenge:
Tabata box jumps 24”/20”


24min EMOM
Min 1- 3 “feel good” heavy “single” power cleans (approach all three reps as single’s, drop the bar after every rep, focus on a good receiving position) L1- 5 hang power cleans
Min 2- 10 strict t2b L1- 40 sec Hollow hold
Min 3- 5 tall box jumps L1- 10 step ups
Min 4- 10 wall balls L1- 8 wall balls

Apr 26, 2016

4-27-16 WOD

Challenge:
5 rounds for quality
10 Bent over row
10 Behind the neck snatch grip press (do not exceed 30% of your 1RM snatch, stay light and work on keeping rib cage down and elbow under the bar)

L2
5 rounds for time
15 Power snatch 75/45
400m Run
8 burpee to 6” target

L1
3 rounds
20 KB swings
500m row

Apr 25, 2016

4-26-16 WOD

Challenge:
Back Squat
1*10 60%
1*8 65%
1*6 70%
1*6 75%
1*6 80%

L2
9 min AMRAP
10 Toes 2 bar
12 Wall balls

L1
9min AMRAP
16 Dead bugs
8 goblet squats

Apr 24, 2016

4-25-16 WOD

Challenge:
100 push ups for time

L2
4 rounds
20 Kb swings (straight setable weight)
10 Box step overs w/KB 24”/20”
(try to use the same KB you use for the swings)

L1
10min AMRAP
10 Kb swings
5 step ups right leg
5 step ups left leg

Apr 22, 2016

4-23-16 WOD

Challenge:
2000m row

800m run
20 Strict HSPU’s (sub seated DB press)
400m run
15 Strict HSPU’s
200m run
10 Strict HSPU’s

Apr 21, 2016

4-22-16 WOD

3 Rounds
800m Run
10 thrusters 75/45
REST 2 minutes between Sets

L1*
4 Rounds
350m Row
10 lunges
20 push press

Challenge:BS -

day 2
1*10
60%

1*8
65%

1*8
70%

1*8
75%

Apr 20, 2016

4-21-16 WOD

L2
3 Rounds
20 Hang Cleans *choose a good load to keep these metabolic with high elbows in the receive
20 K2E
20 Cal Row

L1 10min amrap
15 hang power cleans
15 leg Raises
15 Singles

Challenge: 7X1 Squat Clean to Thruster (no double re dip, just like a regular thruster, squat, right into a lockout. Body should stay in one place for the finish, no stepping it out.) The goal is to work efficiency of picking up a barbell and going right into the thruster with control.  

Apr 19, 2016

4-20-16 WOD

L2
For Time
50 Sit Ups
25 Box Jumps
20 ball slams
40 Sit Ups
20 Box Jumps
30 ball slams
30 Sit Ups
15 Box Jumps
40 ball slams

L1
15min amrap
20 Abmat Sit Ups
20 box Step Ups
150M Row

Challenge: HS WALK practice/ on or off wall. Use spotter if needed! Spend some time upside down!

Apr 18, 2016

4-19-16 WOD

 L2
Karen
150 Wall Balls For Time 20/14#

L1
10 min amrap
20 Med Ball Cleans
200m Row

Challenge:
WEEK 1
back sqt
day one
sets/reps
%
wt used

1x10
60%
0

1x8
70%
0

1*6
75%
0

1*4
80%
0

Apr 14, 2016

4-15-16 WOD

Challenge: OHS 5X3 3 Sec Down 3 Sec Up Temp

L2
For Time
100 Burpee to target 6”/3”

L1
15min amrap
30 singles
15 Sit Ups
15 Russian Swings
Row 200

Apr 13, 2016

4-14-16 WOD

Challenge:
15min to work
Max Long jump

L2
5 RFT
15 TTB
12 Deadlifts
9 S2O
*load should allow for S2O completed unbroken

L1
14min Amrap
15 Deadbugs
9 Deadlifts
7 S2O

Apr 12, 2016

4-13-16 WOD

Challenge:
5 Sets for quality
Super set
10-15 perfect push ups
Max Supine ring rows
60 sec rest

FT: 18 min amrap
400m run
10 Strict Pull Ups
400m run
12 strict pull ups
Keep adding by 2

L1
15min amrap
200m row
5 Negatives or Ring Row
7 burpees

Apr 11, 2016

4-12-15 WOD

Back squat
Warm up reps
10 @ 30%
5 @ 50%
3@ 65%

1@ 75%
1@ 85%
1@ 90%
1@ 95%
1@ 100%
1@ 101+
1@101 +
Lift smart, you only get one failed attempt. If your back squat is less than your lifetime pr, it's ok! Unless your coach Dan! You have no excuses.

L2
30-20-10
Front rack lunges 135/95
T2B

L1
12 min AMRAP
10 lunges (weighted if possible)
15 sit ups

Apr 10, 2016

Warm up for week 4-11 to 4-16

take 10-15min to complete
2 min cardio row, run, or jump rope
2 rounds
12 lat activates
5 (each side) Single Leg box Squat
20 sec handstand hold

4-11-16 WOD

Challenge:
7 sets of
2 hang squat snatch’s  from position 2 (Just above the knee)
Drop the bar and rest
1 full squat snatch
Add load if form allows, these should be quality reps working form and technique first, then load.
L1
Work 2 Hang power snatch
Then 1 OHS

8 min AMRAP
10 Kb swings 53/35
20 du’s (40 singles)
15 Kb swings
20 du’s
20 Kb swings
20 du’s
25 kb swings
20……..add 5 reps each round to your Kb swings

Apr 8, 2016

4-8-16 WOD

Challenge:
3x max ring dips

12 min AMRAP
8 Strict HSPU’S
6 burpee’s
10 pull ups

Apr 6, 2016

4-7-16 WOD

Challenge:
10 min EMOM
3 deadlifts @ around 65% 1RM
Scale as needed, do not exceed 65%

L2/L1
7x 250m row
Rest for 1:30 to 2:30 min between rounds,
Score each round

Apr 5, 2016

4-6-16 WOD

L2
4min Amrap
5 Med Ball or slam Ball Thrusters
5 K2E
Rest 2 Min
3M min Amrap
5 Med Ball Thrusters
5 K2E
Rest 2 min
2min amrap
20 K2E
With remaining time Max Thrusters

L1
13 min Amrap
10 Med Ball Squats
10 Sit ups
10 russian twists
30 Singles

Challenge: Warm up and In 8 Sets or less build to todays feel good heavy strict press. If heels leave floor or feet move, set is over. You guys know what feel good heavy means. If you happen to fail, no repeats here, move on!

4-5-16 WOD

L2/L1
1000m row buy in (L1- 500m row)
then
3rounds
10 straightsetable hang pwr cleans
20 burpee over bar (L1 10 burpee’s)
then
1000m row buyout (L1 500m row)

L1


Challenge: bent over row 3x10 complete 1-2min plank between sets

Apr 3, 2016

4-4-16 WOD

Challenge:
7X2 squat snatch from position 2 (Just above the knee)
* snatch grip, deadlift the bar to hips, pinch shoulder blades together, bring bar down to position 2, then lift. 2 rep, bring bar back to position 2 from overhead. Add load if form allows, NO FAILING REPS! But challenge yourself! Love coach Alex

L2
5 rounds
Every 90 sec
40 Du’s
10 push ups
Max OHS 75/45
1 min rest

L1
5 rounds
Every 90 sec
30 jump rope
8 push ups
Max goblet squats
1 min rest
*scale reps ass needed!