WOD

WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

Gym:

Karen
150 wallball for time

Finisher:

ABZZZ-
4 Rounds for Quality of:
30s plank Hold
10 V-Ups
10 Hollow Rocks
20 Flutter Kicks

:90 Rest

Virtual

At home ‘Karen’

150 (clusters or thrusters if no med ball) For Time

Finisher: Ab Circuit:

4 rounds for Quality of:
30s plank hold
10 v-ups
10 hollow rocks
20 Flutter Kicks

 rest 90s

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WOD: GYM & VIRTUAL OPTIONS

WOD: GYM & VIRTUAL OPTIONS

Gym: 

Strength:

Your Next Lift:
3 sets of 5 reps at working weight
Goal is to add 5-10# from previous cycle on upper body lifts and 10-20# on lower body lifts.
Remember to alternate Strict Press & Push Press every other cycle and Front Squat every 3rd cycle.

Metcon:

3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs

15 Burpees

Virtual:

STRENGTH:

5 Supersets of:

1a) single leg RDL x 8 each side

b)Goblet squat (tempo 2 down/2 bottom pause/2 up) x 8

METCON:

15 minute amrap:

5 burpees (strict)

10 floor wipers

15 kb swings

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WOD: Glute Bridge & Nancy

WOD: Glute Bridge & Nancy

Strength:

Weighted glute bridge

5 x 10. Going up in weight; Rest 2:00

METCON

Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

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WOD: Your Next Lift then Deadlift & Push Up

WOD: Your Next Lift then Deadlift & Push Up

Strength:

Your Next Lift 3 sets of 5 at working weight
Goal is to lift 5-10# heavier in upper body lifts or 10-20# heavier in lower body.
You will alternate strict press with push press every other cycle and you will alternate front squat every 3rd cycle.

Metcon:

10 rounds for time of:

15 Deadlifts, 135/95 lbs

15 Push-ups

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WOD: Gym/Virtual Options:  Hero WOD DT

WOD: Gym/Virtual Options: Hero WOD DT

Virtual: 

STRENGTH:

50-100 pushups with great form (sets of at least 5, so scale accordingly)

On Rest periods, accumulate up to 100 DB curls (sets of 10 or so)

CONDITIONING:

10 RFT:

10 DB clusters (squat clean into thruster)
10 renegade rows (each side)
**(20 min cutoff)

GYM:

STRENGTH:

YOUR NEXT LIFT 3 SETS OF 5

METCON:

”DT”

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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WOD: Heavy Power Cleans & “The Chief”

WOD: Heavy Power Cleans & “The Chief”

STRENGTH:

Power Clean 6- 8 sets working up to a 1 REP MAX

**start light and warm up

Metcon: BENCHMARK WOD

“The Chief”

5 cycles of:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1:00 then repeat from the top!!

GOAL: stay consistent with your rounds/reps through all 5 rounds.

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WOD: GYM & VIRTUAL OPTIONS

WOD: GYM & VIRTUAL OPTIONS

Gym:

STRENGTH:

YOUR NEXT LIFT 3 X 5

METCON:

FOR TIME:

30 pullups

10 burpees

20 pullups

20 burpees

10 pullups

30 burpees

Virtual:

STRENGTH:

5 sets of: WITH :30 rest in between 

1a) single arm half kneeling Arnold press  x  10 

1b) gorilla rows x 10 

CONDITIONING:

20AMRAP: 

10 up downs

10 mountain climbers **2 count

20 flutter kicks **2 count

5 burpees

(rest 1 minute)

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WOD: Virtual & In Gym

WOD: Virtual & In Gym

Virtual:

5 Supersets of:  with :30 rest in between movements:

1a) biceps curl x 10 each arm
b)oh triceps extensions x 10

Metcon:  

In Gym:

Strength:

Your Next Lift 3 sets of 5 reps.  Add weight from 1st cycle.

Metcon:

For Time:
10 Shoulder Press, 115/75 lbs

15 Overhead Squats, 115/75 lbs

20 Push Press, 115/75 lbs

25 Front Squats, 115/75 lbs

30 Push Jerks, 115/75 lbs

35 Back Squats, 115/75 lbs

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WOD: Virtual & In Gym

WOD: Virtual & In Gym

Virtual:

5 Superset of:  :30 rest in between movments:

1a)10 pushups
b)10 rows each side

METCON:

20 minute emom:

10 burpees
30s flutter kicks
15 squat jumps
45s plank

IN GYM:

Strength:

Alternate until 50 Pull ups & 100 Push Ups are accumulated.

1a) pullups (strict if possible, if not kipping is ok or ring rows)

b) pushups 

**Example: 10 sets of 5 pull ups & 10 push ups

Metcon:

20 Minute EMOM :30 work/:30 rest with bumper plate RX 25/15#:

Russian Twists
Ground to Overhead
Weighted Jump Squat
Bent Over Row with Plate

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