Blog Archives

February 20th, 2019

2/20/2019

Strength - (18 Mins) Deadlift - 5 x 5 Reps @80% - E3M
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WOD - (35 Mins)
1 Min Max Effort / 2 Min Rest x 2 Rounds
Power Clean and Jerks - 55/35 L1, 75/55 L2, 95/65 L3
Burpee over Barbell
Thrusters - 55/35 L1, 75/55 L2, 95/65 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
Sled Push (20 Yards and back) - 50/25 L1, 90/50 L2, 180/90 L3

WOD 02/20/2019

2/19/2019

Conditioning: 12K Row
Every 2K - Run 200 Meters w/ Sandbag 45/35
*Start off with Sandbag Run and end on Rower

WOD 02/19/2019

2/18/2019

Strength - (18 Mins) Strict Press - 5 x 5 Reps @80% - E3M
WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternation DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1Toe 2 Bar L2 & L3
x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3,
*Move up the ladder as high as possible in 15 mins
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Note that we're doing alternating tomorrow. Not one side and then the other. This was the only decent single arm video that I could find though.

WOD 02/18/2019

2/17/2019

Strength - (18 Mins) Back Squat - 5 x 5 Reps @80% - E3M
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WOD - (15 Min Time Cap)
30 Front Squats - 75/55 L1, 105/75 L2, 135/95 L3
30 Calorie Row
30 Front Squats - same

Wod 02/15/2019

2/14/2019

Strength: Bench Press - 4 x 5 Reps @80% - E3M
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Accessory: 1 1/4 Front Squats - 3 x 6 Reps
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WOD: “Chief”
3 Min AMRAP / 1 Min Rest x 5 Rounds
3 Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3
6 Push Ups
9 Air Squats

Valentine's Day

2/13/2019

Strength: Deadlift - 4 x 5 Reps @80% - E3M
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WOD: 2 Min Max Effort / 2 Min Rest x 2 Rounds
Power Snatch - 55/35 L1, 65/45 L2, 75/55 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Thrusters - 55/35 L1, 65/45 L2, 75/55 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
Sled Push (20 Yards and back) - 50/20 L1, 90/50 L2, 180/90 L3

WOD 02/13/2019

2/12/2019

Skill / Prep Work
HSPUs
Double Unders
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WOD: 60 Min AMRAP - L1, 75 Min AMRAP - L2, 90 Min AMRAP - L3
1000 Meter Row - L1, 1200 Meter Row - L2, 1500 Meter Row - L3
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
5 Wall Walks L1, 10 HSPUs L2, 15 HSPUs L3
10 DUs or Attempts L1, 50 DUs L2, 100 Double Unders L3

WOD 02/12/2019

2/11/2019

Strength: Strict Press - 4 x 5 Reps @80% - E3M
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Accessory: Stationary Dips - 3 x Max Reps
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WOD: For time
30 S2O - 95/65 L1, 135/95 L2, 155/105 L3- No Rack
30 Calories Assault Bike
30 S2O - same

WOD 02/11/2019

2/10/2019

Strength: Back Squat - 4 x 5 Reps @80% - E3M
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Accessory: Reverse Standing Lunge Steps - 3 x 6 Reps - each side
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WOD: 4 Rounds for time (16 Min Cap!)
500 Meter Row
10 KB Snatch Left - 35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch Right - same
Previously done on 07-02-2018

WOD 02/09/2019

2/8/2019

Saturday class time at 8 AM - Individual Workout
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8 Rounds
10 Hang power cleans - 75/55 L1, 105/75 L2, 135/95 L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
250 Meter Row