Month: November 2018

Front Squats, 5×4, 60%, every 2 minutes Set 1: 1 second down, 1-second pause, 1 sec up Set 2: 2,2,2 sec Set 3: 3, 3, 3,sec Set 4: 4, 4, 4 sec Set 5: 5, 5, 5 sec For Time Ladder 15-30-45 Kip Swings (this means T2B AS WELL AS Knee Tucks)  The kip swing […]

Hang Full or Semi Squat Snatch 5×5, every 2 min For Time – 16 min cap 40 Semi Squat Snatches (135/95) *10/7 Bike Cals when you stop the motion of the snatch Away from the whiteboard 10 Minute AMRAP 10 Banded Shoulder Presses 10 Banded Face Pulls 10 Banded Tricep Extensions 10 Banded Hammer Curls

Back Squats, 5×4, 65%, Every 2 min  Set 1: 1 second down, 1-second pause, 1 sec up Set 2: 2,2,2 sec Set 3: 3, 3, 3,sec Set 4: 4, 4, 4 sec Set 5: 5, 5, 5 sec 3 Rounds In 2 minutes perform 15 Hang Semi Squat Cleans (115/75) FB 135/95) rest with remaining […]

Bench Press, 5×3, Every 90 Second Partial rep and up, full rep and up = 1 For Time Ladder 30-20-10 Pull Ups (FB C2B) HSPU 18 minute cap Away from the whiteboard 10 weighted step ups (holding 2 KBs/DBs) 1 for 1 5 Arnold Presses 10 Bentover Rows (barbell) 5 Arnold Presses 10 Bentover Rows = 1 […]

Warm Up: 5 Minute Double Under Practice Find an actual burpee to target For Time – Chipper – 30 Min Cap  20 Thrusters 135/95 200 Double Unders/ 400 Single Unders 70 Burpees to Target 200 Double Unders/ 400 Single Unders 20 Thrusters 135/95 Every 3 minutes perform 2 Rope Climbs Minutes (3, 6, 9, 12, […]

Front Squats 5×3 @50% Every 2 min Set 1: 5 second down, 5-second pause, 5 sec up Set 2: 4, 4,4 sec Set 3: 3, 3, 3,sec Set 4: 2, 2, 2 sec Set 5: 1, 1, 1sec Ladder For Time – 12 min cap  5-10-15-10-5 Pull Ups (FB: C2B) 20 Walking lunges 1 for […]

9:30am – 10:30am – Hero WOD: DON, For time 66 Deadlifts, 115/75 66 Box jump, 24/20 66 Kettlebell swings, 55/40 66 Knees to elbows (Mod: ABMAT) 66 Pull-ups (Mod: Rows) 66 Thrusters, 55/35 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders (Mod: WJR) Previous DON: 11.23.17 11.24.16 11.26.15 2017 2017 2017 2017 2017 2017 […]

DL, 3×3, @75% every 90 sec then Bentover Row, 3×5, every 90 sec then SDHP, 3×8, every 90 sec Hat/Beanie order due today 18 Min AMRAP 10 KBS (70/50) 7 Kip Swings (this means T2B AS WELL AS Knee Tucks) The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing […]

Tempo Back Squats 5×3 @60% Every 2 min Set 1: 5 second down, 5-second pause, 5 sec up Set 2: 4, 4,4 sec Set 3: 3, 3, 3,sec Set 4: 2, 2, 2 sec Set 5: 1, 1, 1sec For Time – 12 min cap  50 Dips (rx: Ring) 70 BJO (24/20) Beanie/Hat Order Due […]

9 Min EMOM – 1 Squat Clean every min  @60% 3 rds @75% 3 rds @90% 3 rds Partners – For Time – 28 min cap  1000m Row then 6 rounds of: 9 HSPU 9 Semi Squat Cleans (135/95) alt every round 2000m Row  then 6 rounds of: 6 HSPU 6 Semi Squat Cleans (185/125) alt […]

THIS WEEK IS JACK

Front Squat @55%, Death By, 8 Min  min 1 = 1 rep min 2 = 2 reps min 3 = 3 reps et cetera for 8 minutes 5 round ladder for time  20 Walking Lunges (50/35) holding 2 KB/DB 1 for 1 (minus 4 every round) 10 Deadlifts (255/175) (minus 2 every round) 10 Dips (RX: […]

1 Semi Squat Snatch + 1 Full Squat Snatch + 1 OHS = 1 6×1, every 90 second 21 Min EMOM Every Minute starts with 1 Squat Snatch (65%) Min 1: just the snatch Min 2: snatch + 7 HSPU Min 3: snatch + 10 KBS (70/55) Min 4: snatch + 7 HSPU + 5 […]

Death By, 40 Mins Exercise 1: Pistols (2, 4, 6, 8, 10…) 1 for 1 until you can’t complete the required reps in that minute) Exercise 2: Kip Swings (2, 4, 6, 8, 10..) until you can’t complete the required reps in that minute) Exercise 3: Hang Semi Squat Cleans (135/95)   (1, 2, 3, 4, 5…) until […]

5 Seated Press Strict + 10 Barbell Shrugs = 1 round Every 2 min for 5 rounds through WOD: 21-15-9 For Time SDHP (95/65) Lateral Bar Over Burpees Away from the whiteboard  20 Alt DB Bicep Curls 1 for 1 15 DB Skull Crushers 7 Db Side to Rear Raises

Back Squat 7×3, EMOM 55% 5 Min Ladder 1 Rope climb (add 1 every round) 10 ABMAT Sit Ups (add 10 every round) Back Squats, 7×2, 65%, EMOM 5 Min Ladder Pick up and continue from where you left off Back Squats, 7×1, 75%, EMOM 5 Min Ladder continued where you left off

THIS WEEK IS DANNY NEXT WEEK IS JACK    

Front Squats 6×3, 75%, 2 min 12 Min AMRAP 10 Wall balls (25/20) FB (30/20) 15 BF Sit Ups Every 2 minutes 5 DLs (275/185)

Bench Press  Close Grip 5×8, every 2 min Partner Battles- 7RFT – 27 min cap 10 S2O 135/95 15 BJO (24/20) Transition: 2 rounds of: 1 Rope Climb 10 HRPU Each person has their own 7RFT score Switch on and off after every 1 rope climb and 10 HRPU Pick up where YOU left off […]

Back Squats 6×3, 75%, Every 90 seconds For Time – 17 Min Cap  30/21 Bike Cals then 3 Rounds of 16 Pistols 1 for 1 20 Burpees then 30/21 Bike Cals  

0:00-7:00 AMRAP of 15 KBS (70/50) Eye Level 10 Kip Swings (this means T2B AS WELL AS Knee Tucks) The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing 5 Hang Squat Cleans (155/105) 7:00 – 14:00 3 rounds: 50 Jump Ropes (DU) 15 HSPU 14:00 – 21:00 […]

OHS 6×3, Every 2 min Build up to a heavy 3RM 10RFT – 25 min 1 OHS (135/95) (add 1 rep every round) 2 Pull Ups (add 2 reps every round)

11/11/18 11/9/18 12 Min AMAP 1 Min Max Double KBS (eye level) 1 Min Max Double KB Row 1 Min Max Shoulder to Overhead 1 Min Max Double KB DL Repeat 2 more times 11/4/18 12 Min Workout 3 Min Max Rower Cal 1 Min Max Step Overs  1 for 1 3 Min Max Bike […]

Deadlifts 5×3, EMOM Deficit (45″ black plate) Please arrive NOT LATE 3RFT – 7 Min Cap  10 Deadlifts (185/125) 50 Jump Ropes (DU) Strict Pull Ups: 5×5, EMOM 3RFT – 7 min cap  15 Pull Ups 50 Jump Ropes Bentover Row: 5×7, EMOM