11-1-18 WOD

5 Rounds

1 min Plank

1 min Sit Up

1 min Mountain Climbers

1 min Half Kneeling Slam Ball Wall tosses (switch sides at 30sec)

Challenge: MAX STRICT PRESS 5-3-2-2-1-1-1

10-31-18 HALLOWEEN WOD 👻🍁

**HALLOWEEN  PARTNER WOD**

100 Lateral Pumpkin Jumps (combined - MED BALL will be Pumpkin)

ME Pumpkin Snatches while Partner runs 200m (then switch - KB will be Pumpkin)

50 Russian Twists w/ Pumpkin while Partner in ME Plank Hold (then switch - KB will be Pumpkin)

ME Pumpkin Goblet Squats while Partner Runs 200m (then switch - MUST BEAR HUG MED BALL)

100 Lateral Pumpkin Jumps (combined - MED BALL will be Pumpkin)

L1

15min AMRAP

250m Row

12 Russian Swings

9 Gobblet Squats

20 Russian twists

10-30-18 WOD

30-20-10

TTB - l1 LEG raises heels above hips

Deficit Push Up from DB - RX chest touches ground - L1 Fast knee push up, abs should be on, fast lower and even quicker push up… Set up to train a good push up.  Don’t attempt deficit unless athlete has 10-20 solid RX unbroken push ups.

Challenge: 10mim EMOM: 3 OHS

10-29-18 WOD

WODAPALOOZA ONLINE QUALIFIER #6

8 MINUTES: MAX METER ROW

Challenge: Sumo Deadlift 7X3 Building

10-27-18 WOD

Team o' 2
 DOUBLE HEAVY JACKIE
1000m Row
50 Thrusters 95/65
30 Pull Ups
*break Up as you wish

10-26-18 WOD

Challenge:

Back Squat

8-8-8

Heavier than Last Week

Heavy ANNIE

50-40-30-20-10

Weighted Sit Up

DU’s

10-25-18 WOD

13min AMRAP

10 Bent Over  DB Rows (don’t exceed 35/25)

10 Strict Press w/ WB’s

10 Reverse Lunges w/ DB’s

10 Devil Press (burpee w/ db’s, pop up with DB’s going overhead to lock out, repeat. )

L1 - 13min AMRAP

10 Bent Over Rows

10 Strict Press

10 Reverse Lunges - BW

10 Burpees

10-24-18 WOD

21-15-9

Hang PWR Clean - Goal is set up for unbroken

Box Jump Over (l1 - Set up ok)

Challenge: Squat Clean 1.1.1.1 (4 good singles) rest 60 seconds. Repeat 4 sets

10-23-18 WOD

Challenge

Gymnastic practice

Take 10-15 min to practice, Handstand walking, freestanding handstands, handstand holds against the wall, kicking ups in a handstand. etc….

L2/L1

4 Rounds for time of:

400m run

20 Pull-ups (L1- jumping pull ups or banded)

10 Ring Dips (L1- push ups)

10-22-18 WOD

Challenge:

2 min max kb snatch *switch every 5 try not to set the kb down, choose your own load, guys shoot for 53lbs, girls 35lbs.

L2/L1

Nancy with a row

5 rounds

500m row

15 OHS 95/65 (L1- scale load or goblet squats)

10-19-18 WOD

Challenge:

Back Squat

10-10-10

*Sets must be unbroken - around 55% 1rep max..

14 min Amrap

200m Run - L1 250 m row

5 Cleans- Use 70% of 1 rep Clean - Complete as move good singles - L1 - Hang Clean OK

7 TTB - L1 10 Leg Raises, heels above hips - OR - 12 sculling sit ups

10-18-18 WOD

Challenge

5x10 bent over row

L2

5 rounds

50 Du’s

30 push ups (30 is the goal, scale back to 20 if needed)

10 alt. DB snatch 55/35

2min rest between rounds

*25 min time cap

L1

5 Rounds

50 singles

20 knee push ups

10 alt. DB snatch (scale load)

*25 min time cap

10-17-18 WOD

Challenge:

N/A

Set up for WOD

L2/L1

20min AMRAP

20/15 cal row

30 sit ups

14 alt. Weighted lunges Lunges 35/25lbs object L1-scale as needed

10-16-18 WOD

Challenge

N/A

Post workout mabalize

L2

7 Rounds for time of:

7 Burpee Box Jump Overs, 24"/20"

7 Thrusters, 95/65

7 Pull-ups

L1

5 Rounds for time of:

7 Burpee Box step Overs

7 Thrusters

7 ring rows

10-15-18 WOD

Challenge

Tabata

Burpees

L2

For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

L1

For time:
2-minute inverted hold off box
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

10-13-18 WOD

5RDS

6 BAR MU (8 c2b  + 6 Dips)

6 BACK SQUATS 80% 1rm (goal :)

L1-

14min amrap

250m row

10 jumping pull ups

8 Back Squats

10-12-18 WOD

L2/L1 - L1 sub load as needed

AMRAP 7

1 Burpee to Plate

1 plate G2O 45/25

2 Burpee to Plate

2 Plate B2o

3&3,4&4, and so on (:

Challenge:

3X

Max single arm DB strict press - Hold 2 DB, with one locked out overhead, complete max reps on opposite sides. Then Switch arms, then rest. * Start presses w/ NON dominant side. Complete the same number of reps on your dominant arm.

10-11-18 WOD

AMRAP 20

10 Kneeling Lateral Wall Tosses w/ SlamBall -L (we are limited with load, so use what we have and modify reps if needed for load) DEMO: Kneeling Lateral Wall Toss

10 Kneeling Wall Tosses - R

20 Sit ups w/ Slam Ball

30 Ball Slams (make quick and explosive if you ball is light, or reduce reps if needed)

L1 👆👆👆👆👆👆

Reduce duration and loading of sit ups as needed!

10-10-18 WOD

FOR TIME

400m Farmer Carry 53/35’s (yes - in both hands, do not expect to go unbroken)

400m Run

40 Strict Dips

400m Run

400m Farmer Carry

L1

8 Rounds

100m Row

100m Farmer Carry

8 Tricep Pull Downs TRICEP BANDED PULL DOWN DEMO+ 5-8 Knee Push Ups

10-9-18 WOD

15 Min Amrap

20/15 CalRow

15 Box Jumps

12 Hang Power Cleans - Goal is unbroken Loading 115/75

L1

12min amrap

15/12 cal row

14 alternating step ups

10 Hang Power cleans

10-8-18 WOD

FOR TIME

30-20-10

Double KB Russian Swing 35/26

Front Squat

Push Press

L1

30-20-10

KBS - russian or full okay

Gobblet Squat

Press, empty bar

Challenge: Use finish load of 9/28/18 to complete

7 sets: 2 Push Jerks + 1 split

10-6-18 WOD

TEAMS 0’ 2

100-80-60-40-20

Calorie Row

Push Ups

10-5-18 WOD

15-12-9-6-3

Front Squat 185/120- (today is heavier with no loss of mechanics, please rest to maintain good form!)

Strict Pull Ups

*13min Cap

L1 -

15-12-9-6-3

Front squat

Strict Pull Up - Negatives okay, use band if needed

10-4-18 WOD

GWEN

15-12-9

UNBROKEN PWR CLEAN & JERK

*workout should be completed at a load all reps are completed unbroken without having to transition more than 4 minutes between sets. If you fail a set, you must lighten the load and repeat than set.

*If above needs scaled complete:

GWEN-ISH

3min Clean & Jerk 95/65 L-1 Scale load !

Rest 3min

2min Clean & Jerk

Rest 3min

1min clean & Jerk

10-3-18 WOD

FOR 40 MINUTES:

BIKE-ROW-RUN

MIX IT UP AS YOU WISH.  ENJOY A SLOW BURN DAY

Challenge: WARM UP FOCUS ON ANKLES/CALVES/HIPS

10-2-18 WOD

AMRAP 18:

10 TTB

30 AbMat Sit-ups

20 Dumbbell Box Step-ups (hold KB at sides)

(25’s/15’s to a 20″ Box - note*- knee should stay at or slightly below hip crease)

L1

AMRAP 12

10 leg raises, feet above  hips

12 sit ups

14 step ups, weighted or not, to comfortable height

Challenge:

3 SETS:

Front RACK 2 Kettlebells, hold on in front rack and complete 10 presses with opposite side, switch and complete 10 on other side then rest. Yes, unbroken, load appropriate.

Complete 10 Double KB Front rack reverse alternating lunges between sets.