WOD/NEWS

• Fri.6.23.17

  Warmup: ROM, dynamic stretches, warmup to the working weight for SDHP’s and PP, go through each of the 5 movements and do 5 reps of each WOD: Fight Gone Bad! 3 rounds of: Wall-balls (20/14#) Sumo deadlift high pulls (75/55#) Box jumps 20″ Push presses (75/55#) Row (calories) In this workout, you move from each […]

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• Wed.6.21.17

  Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

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• Mon.6.19.17

  Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 90% of 1RM Work:  10 x 2 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

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• Sun.6.18.17

  Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

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• Sat.6.17.17

  Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown:  Roll out and stretch.

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• Fri.6.16.17

  Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  2 Rounds 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet Squats 10 one-arm Snatch 10/ea. Side bends 10 KB swings Rest […]

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• Wed.6.14.17

  Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% WOD: 5 min clock: 20 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 20 kettle bell swings 400m run Max pull-ups […]

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