W.O.D.

Wednesday

Wednesday

Dynamic Warm-up 

3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 Scapula Squats

 

Strength:

Bench Press 6×3

High Box Jump

 

WOD:

10 Rds

15 Wall Balls

6 Toes To Bar

1 Power Clean at 90%

 

Tuesday

Tuesday

Warmup:

Row 250m

10 Air Squats

10 Situps

10 HR Pushups 

2 Rounds

Team Stretch

 

Strength:

Snatch Press

5×8

 

WOD:

5 rds

3 min amrap per round

5 Burpee Box Jump

10 KB Swings 53/35#

15 Air squats

Rest 1 min between rounds

What snow!?

What snow!?

Dynamic warmup 

A-skip, bounds, hip openers, high knees, airplanes

Strength:

EMOM 12 min

E- 3 Back Squats @ 80%

O- 2 Snatch High pulls @ 90%

 

Wod:

30-20-10

Pullups

Double unders

Snatch 95/65#

 

Home Wod

Home Wod

Find something stable to jump on that is 20” high.

3 Rds

3 min AMRAP

Max Burpee Box Jumps

1:30 rest between rds

Battleground Complex

Battleground Complex

Warmup:

Burgener Warmup

 

Strength:

5×1

Complex is as follows:

1 Power Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Full snatch, for a grand total of 1 Battleground Complex

All movements are done consecutively without taking hands off the bar.

Work your way up to a heavy set and then roll for 5 sets.

 

WOD:

3 Rds for time:

4 Snatches @ 165#/105#

12 Pistols ( 1 legged squat)

20 Toes to Bar

Wednesday

Wednesday

Team Warmup

Static Stretch

 

Skill:

Muscle Up Progression, Turnover, Band, Kip

8-10 min

Strength:

Prowler Push 5×15 yrds

Sprints from push up position 8 x 20

 

WOD:

8 min AMRAP

2 Deadlift @ 85%

10 Wall Balls 20/14

20 Double Unders

 

 

 

Tuesday

Tuesday

Dynamic Warmup

Jumping Jacks, High Knees,Butt Kicks, Frankenstein Walk, Carioca, Skip for Height, Skip for Distance, Bear Crawl, -Skips, A-Skips, side shuffle Lunges

 

Strength:

EMOM (every min on the min) 10 min
3 Front Squats
(From the ground, go into a full clean, then 2 front squats+ 1 Jerk)  (use 75-90% of clean max- depending on the strength of your front squat) 

 

WOD:

9 min AMRAP

8 Push Press

6 Pullups

10 Box Jumps

You will add a rep each round to each exercise. So rd 2’s rep scheme is 9,7,11

 

Monday

Monday

Warm-up

3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 PVC Passthrough

 

Strength:

3 RM Thruster

15 Min to establish NEW 3 rep max thruster

 

WOD:

3 rds fot time

5 rope climb ascents

25 back squats @ 185#/125#

Saturday, Get Some!

Saturday, Get Some!

Warm up:

3 Rds 34 High Knees

8 Hand walk out and back

5/5 punch combo

20 sit-up

34 High Knee

5/5 Punch combo

 

2 rds

Body weight bench press

pull ups

Body weight front squat

-At the call of rotate, we switch, 90 seconds each station, 1 attempt

 

Then:

Fight gone bad CFBG style

5 rounds rotate every minute

Lateral Burpee Box Jumps

Wall Ball

KB Swings

 

February 2, 2013

Go out and get what you’re worth. Nobody can stand in your way if you choose not to let them. You are strong, confident, and amazing. Show the negative people in your life why you are different. You are powerful beyond measure. Put your heart and soul into whatever makes you happy and nothing is beyond reach. Aim high and fight for every inch of ground. Once you reach whatever it is your fighting for. Aim higher and start again.

 

Friday

Friday

Team Warmup

Static Stretch

 

Strength:

L-Sits

Max Holds 5 Rds

On Rings

 

WOD:

100 Double Under

then 3 rds

All @ Bodyweight

5 Push press

5 Power Cleans

15 Deadlifts

then

100 Double Unders