Working hard!
Pizza Delivery
Barbell Warm Up
Mobility:
~ Banded Overhead
~ Banded Bully
~ Hamstring
~ Individual
A. Built to a heavy set of:
3 Push Press + 2 Push Jerk + 1 Split Jerk
B. "Dirty Thirty"
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood (35lbs)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double Unders
Proud of this girl and how strong she is getting! Hard work pays off.
On a 10:00 Running Clock:
Row 500m
Then AMRAP
15 Mountain Climbers
12 Sit Ups
9 HPC (empty bar)
Mobility:
~ Hip Complex
~ Banded Front Rack
~ Banded Bully
5 rounds
:40 work/:20 Rest
Row
Push Up
Hang Power Clean (135/95)
GHD Sit Ups
Superset Weighted Dips and Weighted Pull Ups
5-5-5-3-3-3-3-3
#WCW so cool watching this girl hold her own competing among Games athletes
Row/Bike/Run 3:00
3 Rounds
10 KB Single Leg RDL
10 KB Swing
10 KB Press
Mobility:
~ Hamstring (w/band)
~ Calf Stretch
~ Trap/Shoulder balde/Pec with lax ball
A. Deadlift 4RM
B. 5 RFT
15 Box Jumps
12 Deadlifts @50% A
9 HSPU
EMOM x 15:00
Min 1: :30 Plank
Min 2: HS Walk 20'/HS Hold
Min 3: L-Sit :20-:30
You guys were unstoppable today!
3 Rounds:
Row :45/Rest :15
Jump Rope :45/Rest :15
Barbell Warmup
Mobility:
~ Downward facing dog/cobra
~ Calf Stretch
~ Spine/Chest Opener (foam roller & barbell overhead)
AMRAP 6
30 Double Unders
15 Power Snatch (75/55)
-Rest 4:00-
AMRAP 5
24 Double Unders
12 Power Snatch (95/65)
-Rest 3:00-
AMRAP 4
18 Double Unders
9 Power Snatch (115/75)
-Rest 2:00-
AMRAP 3
12 Double Unders
6 Power Snatch (135/95)
-Rest 1:00-
AMRAP 2
50 Double Unders
Max Reps Power Snatch (155/105)
100/70 Calories on the AD AFAP
Every :90 = 15 Sit Ups
Don't let Tully fool you, Sunday Funday was a blast!
EMOM 5
3 Burpees + Jump Squats + 1 Shuttle run (down and back)
Barbell Warmup
Mobility:
~ Kips
~ Banded Overhead
~ Banded Squat
~ Individual
A. Thruster EMOM (from ground)
EMOM x 9, climbing
Min 1: 3 Reps
Min 2: 2 Reps
Min 3: 1 Rep
B. "Scorched Earth"
5 RFT:
7 Lateral Burpees
7 Thrusters
7 C2B Pull Ups
5x400m Row, rest 1:30 between rounds
These two make a killer team!
3 Rounds:
:45 shuttle Run/:15 Rest
:45 Jump Rope/:15 Rest
Barbell Warmup
Mobility:
~ Couch Stretch
~ Hamstring
~ Calf
~ Individual
A. Climb to heavy Complex:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
B. "Sufferage"
For time:
100 Double Unders
20 Burpees
5 Complexes (135/95)
75 Double Unders
15 Burpees
4 Complexes (135/95)
50 Double Unders
10 Burpees
3 Complexes (135/95)
25 Double Unders
5 Burpees
2 Complexes (135/95)
C. 3xmax effort plank holds (weight optional)
Line drill laps
Mobility:
~ Super Couch Stretch
~ Banded OH
~ Quad Smash
~ Individual
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run (1K Row)
10 Muscle-ups (30 Pull Ups & 30 Ring Dips)
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
Teams of 2 tackling today's buddy workout, great work everyone!
Row 750
+
3 rounds with dowel:
8 Dislocates
8 OHS
8 BTN Press (bottom of squat)
8 Dislocates (bottom of squat)
Mobility:
~ Kicks
~ Chest/shoulder Opener
~ T Spine Mob
A. Overhead Squat 3-3-3-2-2-2-1-1-1
B. "Mulder"
For Time:
21-15-9
OHS (95/65)
T2B
HSPU
C. Mobilize!
Classic High Five line-up... good game
Coach's Choice
Mobility:
~ Hip Complex
~ Calf Stretch
~ Prayer Squat
~ Individual
A. WOD Prep
B. Teams of 2:
20:00 AMRAP*
2,4,6,8,10...
Wall Balls
Shuttle Runs
Burpee Double Lateral Hops
*Each team member must complete the reps each round (Partner A 2 WB, B 2 WB, A 2 Shuttle Runs, B 2 Shuttle Runs, A 2 Burpees, B 2 Burpees...)
C. 3x15 Ab Wheel/Barbell Roll Outs
But first, let me take a selfie
3 Rounds
:30 Jumping Jacks
:30 Lunge Steps
:30 Leg Levers
12-9-6
RDL
DL
BB Rows
A. Deadlift - 5-1-5-1-5-1 Climbing
B. EMOM 15
Min 1: :40 Airdyne
Min 2: :40 Max Reps Deadlifts (Bodyweight)
Min 3: :40 Sit Ups (GHD/Weighted Abmat/Regular)
*Note total reps for score
Like a middle school dance, girls on one side boys on the other
EMOM 5
5 Burpees
1 Shuttle Run
Barbell warm/up review
Mobility:
~ Arm Circles/Bear Hugs
~ Banded OH
~ Sink Stretch
~ Individual
A. Push Jerk 3RM
B. For time:
15 Push Jerks (165/115)
30 Pull Ups
12 Push Jerks (165/115)
24 Pull Ups
9 Push Jerks (165/115)
18 Pull Ups
C. Optional Conditioning
5 Rounds
1:00 Row/1:00 Rest
:30 Bike/:30 Rest
We sure do clean up nice!
Row/Bike/Run 3:00
+
3 Rounds:
5 Pull Ups/Ring Rows
10 Push Ups (focus on form)
15 Air Squats
Barbell (class choice before or after mobility)
10 Good Mornings
10 Side Bends
10 Back Squats
10 Behind Neck Press
Mobility
A. Back Squat E2M x 3 sets x 5 reps @ 80%
B. "Rock of Ages" (20:00 Cap)
4 RFT:
25 KB Swings
25 Push Ups
Finish w/ a 500m Row
C. 4x12 Windshield Wipers/Floor wipers (alt, 2 rounds each)
Overcoming fears and challenging yourself, doesn't get much better than that
In teams of 2:
Partner 1 runs to black wall, performs 10 sit ups, runs back WHILE Partner 2 holds bottom of a squat then switch (repeat with push ups in place of sit ups)
Each partner will complete 2 rounds of sit ups and 2 rounds of push ups
Snatch Warm up
Mobility:
~ Dislocates
~ Down dog/Up Dog
~ Calf Stretch
~ Individual
A. Hang Power Snatch, Heavy Double
B. "Outlier"
Teams of two, for time:
25-20-15-10-5
Lateral Burpees
50-40-30-20-10
Hang Power Snatch (95/65)
150-120-90-60-30
Double Unders
C. 100 Buddy Sit Ups
What is a Viking without a few shield maidens? ;)
Coach's choice
Mobility:
~ Individual (WOD Specific)
GOAT Day
AMRAP 30
Min 1- :40 Conditioning (Row, Bike, Run)
Min 2- :30 Gymnastics Skill (Bodyweight Skill movement)
Min 3- <:20 Strength (Weightlifting, Power Lifting, Odd Object)
Blue and grey were the colors of the day!
Bike 2:00 (alternating, :20 fast/:20 slow)
Knee Squeezes
Frankenstein Walks
Ninja Lunges
Duck Walk
Barbell Warm Up
Mobility:
~ Super Couch Stretch
~ Banded Squat
~ Super Front Rack
~ Individual
A. Clean 5RM
B. “Minotaur”
3x3:00 AMRAP* (3:00 rest between)
2/4/6/8/10/etc...
Squat Clean (155/105)
Box Jumps (30/24)
*Each 3:00 round you will pick up the work where you left off in the previous round
C. 50 V-Ups as fast as possible
So many wall balls
Row/Bike/Run 3:00
3 Rounds
10 Goblet Squats
10 KB Swings
10 Hindu Push Ups
Mobility:
~ Banded OH
~ Banded Bully
~ Glute/Ham Smash
~ Individual
A. Push Press
3x5, climbing
3x3, climbing
3x1, climbing
B. "Deliciously Suspicious"
For Time:
750m Row
21-15-9
KB Swings (53/35)
Pull Ups
250m Row
C. Tabata Handstand Holds
Last workout of 2015 and these teams rocked it!
Row 500m
+
15-12-9
Mountain Climbers
Wall Balls (light)
Kips
Mobility:
~ Side Lunges
~ Glute Bridges
~ Hip Mobility
~ T Spine
A. Back Squat 3x7 @ 75%
B. "New Year"
AMRAP 12:00
50 Double Unders
40 Wall Balls (20/14)
30 T2B
20 Burpees
C. Plank Holds x 3 rounds
:30Left/:30Right/:30Center/:30Rest
I think it is safe to say it was a good day for back squats
Coach's Choice
Mobility:
~ Hip Complex
~ Downward facing dog stretch
~ Cobra Sretch
A. WOD Prep
B. Teams of 3, Complete the for time:
100 Calorie Row
100 Deadlifts, 155/105
80 Calorie Row
80 Hang Power Cleans, 155/105
60 Calorie Row
60 Front Squats, 155/105
40 Calorie Row
40 Push Jerks, 155/105
20 Calorie Row
20 Clusters, 155/105
Snoop's Eye View
Running Line Drills (laps around gym)
With empty Bar:
10-15 Good Mornings
10-15 Back Squats
10-15 Barbell Side Bends
10-15 Behind Neck Strict Press
Mobility:
~ Banded Hip
~ Banded Hamstring
~ T Spine Release
~ Individual
Performance & Sport
A. Back Squat 1RM
B. Back Squat Max Reps @70% of A1
C. 5 Rounds, not for time:
Row 400m
20 GHD Sit Ups/Abmat Sit Ups
20 Back Extensions
When 4:30 and 5:30 collide!
2:00 Row/Bike/Run
+
4:00 AMRAP
10 KB DL (light)
10 KB Swing (light)
10 KB Strict Press (5 each side)
Barbell Warmup
Mobility:
~ Couch Stretch
~ Hamstring
~ Scorpion/Iron Cross
~ Individual
A. Clean & Jerk (12:00)
3x3, 3x2, 3x1 Climbing every set
B. "Death by Misery"
EMOM Until Failure*
KB Swing (53/35)
Burpee
*Round 1 = 1 KB Swing + 1 Burpee, Round 2 = 2 KB Swings + 2 Burpees, Round 3 = 3 KB Swings + 3 Burpees...
C. Airdyne
10 x :20 hard/:40 light