Category: Uncategorized

August 29, 2018

Warm Up:

PVC

Foam Roll

10-8-6-4-2 of:

Banded Pull Aparts (little red bands) – alternate between supinated and pronated grips (by set)

Banded Squats – BLUE Bands around knees

Lumberjack, slightly modified:

20 dead lifts – 250/185

  • Run 15 cals on curve

20 KBS – 53/35

  • Run 15 cals on curve

20 OHS – 95/65

  • Run 15 cals on curve

20 Burpees

  • Run 15 cals on curve

20 Pull Ups

  • Run 15 cals on curve

20 Box Jumps

  • Run 15 cals on curve

20 DB Squat Clean – 55/35

  • Run 15 cals on curve

August 24, 2018

Warm Up:

PVC

Foam Roll

3 rounds, warm up tempo

150m Ski Erg

10 T2B

15 Air Squats (use the blue bands for your squats, take your time)

Strength:

Back Squat – 5×5 cross load – 2-3 warm up sets – try to do 5-10lbs more than you did last week.

Body Rows – 3×10

WOD:

7m AMRAP:

DB load – 35/20 is the RX

7 power cleans – dumbell load (touch the ground every time)

7 push ups with your hands on the dumbells (perfect push up style)

3 Man Makers (that’s push up row right, row left, jump to power clean thruster = 1)

7 Sit up get ups – DB in each hand.

Finisher:

6-45-90 (15s of each, 15s rest, 4 minutes total)

 

August 23, 2018

Warm Up:

PVC

Foam Roll

10+1, 9+2, … , 9+2, 1+10 of:

KBS

Burpees

Strength:

DB Bench Press – 3×10

DB Single Arm Standing Press – 3×8 each arm

DB Single Leg RDL – 3×8 each leg (hold one DB in each hand, focus on hips staying square to the ground, keep your toe pointed toward the ground…take your time, don’t rush)

WOD:

3 RFT:

25 cal Curve run

15 Cal Bike

15 Cal Ski

Finisher:

50 sit up get ups

August 22, 2018

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of:

TGU’s (keep it light and fluid)

Spiderman push ups – R/L = 1

WOD:

Load (95/65)

5 Bar Over Burpees (BOB)

10 Thrusters

5 BOB

15 Hang Snatch

5 BOB

20 push press

5 BOB

25 hang cleans

5 BOB

30 dead lift

5 BOB

35 Ab Mat Sit Ups

5 BOB

40 Dbl unders

5 BOB

50 cal bike (or curve or row)

5 BOB

DONE.

August 21, 2018

Warm Up:

PVC

Foam Roll

10+1, 9+2……..2+9, 1+10 of:

Goblet Squat

Pull Up

Snatch Bar Complex

  1. Snatch Grip RDL
  2. Snatch Grip High Pull
  3. Pocket Snatch
  4. Snatch Balance
  5. Hang Snatch

Strength:

Deck Snatch – 8×2 working to a heavy double for the day – aim for 95%

Dips – 3×10-12 … add weight if necessary

WOD:

Tabata x2

1 – Alternate between box step ups (jumps) and Air Squats

2 – Alternate between Push Ups and Flutter kicks

August 20, 2018

Warm up:

PVC

FOAM roll

EMOM 10m:

1- 10 push ups

2- 10 body rows

WOD:

E2MOM complete 1 round. Try to be unbroken:

1 power clean

1 front squat

1 push press

1 back Squat

1 behind neck push press

*Start at 95lbs, add 10lbs until you hit 135, then climb back down the ladder hitting the top (135) twice

*Ladies go 65 to 105

Finisher:

5×25 calorie efforts on the curve

Pool WOD Ideas

There’s some talk of a pool workout tomorrow.  If you want some ideas to take to the pool, here are a few:

  1. Jog in Place
  2. Bunny hop side to side
  3. Power Skips
  4. Tuck Jumps

Set a clock of some kind, TABATA is a good idea.  :30 seconds on :30 seconds off works as well.

Tread water…

Set a clock for 5-10 minutes and tread water, or run across the deep end back and forth.  Keep your feet off the ground and your hands off the sides, to make this tougher you can put your hands above your head (out of the water) for some of the time.

LAPS –

Set a clock or use a partner.  Swim a lap (down and back) on the minute (or on the 90 seconds) every minute for 15-20 minutes.  If you have partners, one can swim while one rests.

If you have teams, you can put together a WOD using a kettle bell or body weight movement (push up/air squat/lunge) where one person swims, one person executes a movement and one person rests.

IN and OUT:

One of my favorites in the pool is to combine a swim or tread session with a quick out of the pool movement.  So, work horizontal across the pool, swim or tread, when you reach the wall jump out of the pool and do 5 push ups, then back in and across to the other side where you get out and do 5 air squats or 5 sit ups, etc.  Keep the out of the pool movement quick, so the challenge is more in the pool and the effort it takes to get out.