Month: June 2018

ANGIE Reminder: Come to Tassia’s July 4th BBQ For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats

KB/DB 2 Arm Bent-over Row for 8 reps then Arnold Press for 8 reps – 3 sets of this , every 2 minutes (Use a weight the will accommodate the Arnold Press as that is the more difficult movement) OR partner up with someone use different weights for each exercise Partner Ladder – For Time […]

OHS (off racks) 4×2 – every 90 seconds (do these 4 sets first then do the next portion) Snatch Deadlift 4×2 using 1RM Snatch Weight – every 90 seconds WOD: Partner 6RFT – 27 min cap reminder: July 4th BBQ at Tassia’s 10 Hang Semi-Squat Snatches (115/75) 20 Deadlifts (using above weight) 3 Rope Climbs […]

SKILL: Every 2 Minutes Complete: 5 Pull Ups, 10 HRPU, 15 Air Squats (FB: complete 2 rounds every 2 minutes) for 8 minutes (4 rounds total). Every 2 minutes do 1 round of 5, 10, 15. FB’s do 2 rounds every 2 minutes) Partner Chipper – 30 min 100 SSJ (split squat jumps, jumping lunges, […]

Back Squats: Set 1: 5 reps at 70% then a 45-second wall sit (0:00-2:30) Set 2: 5 reps at 70% then a 30-second wall sit (2:30-5:00) Set 3: 5 reps at 70% then a 15-second wall sit (5:00-7:30) Set 4: 3 reps at 80% – no wall sit (7:30-9:00) Set 5: 3 reps at 80% […]

Strength: Clean “DLs”, 6×2, EMOM 1rm clean weight (Clean DL’s – Just doing the DL portion of the clean essentially) FOCUS ON chest upright, eyes up, more of a squat in the setup Two Singles WOD: Partner AMRAP – 21 min Partner A RUN 3 laps (Indoor mod: 36 burpees, 600-meter row, .9 bike) Partner […]

Nicole AMRAP in 20 minutes of: • 400m run • Pull-ups (max reps) OR MARY AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups Then Annie 50-40-30-20-10 reps for time of: • Jump Ropes (double unders) • Sit-ups

Strength – Semi or Full Squat CLEAN HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds in the OH Position) 4×1, Every 90 seconds WOD: 4RFT – 20 min cap 10 SEMI OR FULL SQUAT Cleans (185/125) 10 Front Squats (same weight) 25 ABMAT Sit Ups […]

Strength: Deadlift Partials (Up to knee, back down then full extension) 6×1, 70% EMOM FOCUS: Flat back, squeeze armpits WOD: 5RFT – 25 min cap 20/14 Bike Cals (athletes 17+ use rower for 15/12 cals) 10 Kip Swings is the standard (AKA T2B) FB: 15 5 DL @ 70% 2 min rest after each round

Mobility – Elbow and Shoulder Distraction WOD: AMRAP Work for 3 minutes, rest for 3 minutes for 42 minutes. (7 intervals of 3 minutes of work) 300/250 meter row (if over 19 over, use Bike for 13/11 cals) 75 Jump Ropes (double unders) 10 Push Press (or strict press) RX: 135/95 . FB 155/105 *Pair people […]

Strength – Semi or Full Squat SNATCH HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds in the OH Position) 4×1, Every 90 seconds WOD: Ladder – 18 minutes 3 Burpee Box Jump 24/20 (add 3 reps every round) 1 Semi or Full Squat Snatch @ […]

Skill: 5 Round EMOM of 5 Pull Ups, 7 HSPU, and 10 Pistols (alt, 1 for 1)—Each Minute FB- 7, 10, 16 (All this work should be completed in 1 minute) If you can’t complete the work inside a minute then make it an AMRAP WOD: 20 min Chipper 50 Back Squats (135/95) (some can […]

Strength: Snatch Pull + Hang SEMI SQUAT Snatch, 5×1, 75%, Every 90 sec FOCUS – Catching in a semi squat, hips back, shoulders active 3 RFT – 21 min cap 25 Semi Squat Snatches (75/50) 3 Laps 3 Rope Climbs (FB: 5)

Strength: Thrusters, Off Racks, 5-4-3-2-1 – Every 2 min After Each set perform 15 hollow rocks WOD: For Time Ladder 10-1 Ring Dips 1-10 Front Squats (135/95) 17 min cap No rest into 3 minutes of max thrusters with the weight you used for the Front Squats

Strength: Banded DL, 10×1, EMOM (3 rds at 70%, then 80% for 3, 90% for 3, 95%-100% for 1) FOCUS: Lats engaged, Flat Back Partner Relay: 6rds for time 5 Burpees then 20/14 Row 5 Burpees then 15 Box Jumps (24/20) 5 burpees then 8 SDHP 115/75 24 min cap Alt every exercise with your […]

Strength: Clean Pull + Hang Semi Squat Clean , 5×[email protected]%, EMOM FOCUS: Catch in a Semo-Squat Position, knees out, hips back, elbows up, heels down 25 Min AMRAP 5 Wall Balls (20/14) 3 HSPU 1 Clean (Semi or Full Squat) (225/155) (Max 30 rounds)

Strength: Back Squat, 8×3 @65%, Every 90 Sec FOCUS: 3-5 second negative, Accelerate on the way up WOD: 20 Minute Ladder 10/7 Bike Cals 25 Jump Ropes (Double Unders) 5 HRPU 5 Pull Ups *Add 5 HRPU AND 5 PULL-UPS every round

Strength/Skill: Semi-squat Snatch with pauses, 10 x 1, EMOM Pause at knee, hip, and in the semi-squat catch position WOD: 20 minute As Many Sprints As Possible, with a partner Sprint across gym, then 7 Russian KB swings 10 SSJs Sprint back, then 1 Snatch + 2 OHSs (135/95) [FB: 155/105] then your partner goes […]

Strength/Skill: Floor Press & Bent-over-row EMOM Even: 8 Floor Press Odd: 8 BOR 5 times each WOD: 24 minute EMOM min 1:  12* Burpees min 2:  40 second Plank min 3:  12* Single-arm DB/KB Push Press (50/35), switch at 6 reps min 4:  40 second wall sit min 5:  12* Pullups (FB: C2B) min 6: […]

Strength/Skill: Semi-squat Clean with Pauses Pause at knee, hip, and on the catch 10 x 1, EMOM WOD: Partner Battle – 23 minute cap Part A)  5 RFT 5 Semi-squat Cleans (155/105) 10 Kip Swings 15 Deadlifts (same weight as clean) Part B)  500m Row (.6 bike) Each person will complete their own 5 rounds. […]

Strength/Skill: HSPU, strict or deficit, 4 x 8, every 90 seconds WOD: 26 min Chipper 10 Rope Climbs 2 Mile Bike (use echo and assault bikes) 60 HSPUs ** Every 2 minutes take a 2 minute rest. Max Jump Ropes with remaining time. Record 2 scores:  1 score of the time it takes you to […]

Strength/Skill: Box Back Squats, 6 x 4 @ 65%, every 90 seconds 3 second pause on box WOD: 5 RFT – 20 minute cap 18 BF situps 12 Box Jumps (24/20) 6 DB/KB squats, holding 2 (50s/35s) Record 1 score of the time it takes you to finish.

10-9-8-7-6-5-4-3-2-1 reps for time of: • Deadlift 1.5x bodyweight • Benchpress 1x bodyweight • Clean 3/4x bodyweight