Blog Archives

WOD 09/30/2017

9/29/2017

Saturday Class time at 8 AM --- 3 Partner Session
(Notes down at the bottom)
30 Min Ladder
1-2-3-4-5-6-etc……….

Level 1
Station #1
1 Snatch 95/65 + 1 Pullup + 1 Double Under or attempts
2 Snatch + 2 Pullups + 2 Double Under or attempts
3 Snatch + 3 Pullups + 3 Double Under or attempts
etc…………..

Station #2
Assault Bike for Calories
-----------------------------------------
Level 2
Station #1
(Double Unders x 3)
1 Snatch 115/75 + 1 C2B + 3 Double Unders
2 Snatch + 2 C2B's + 6 Double Unders
3 Snatch + 3 C2B's + 9 Double Unders
etc…………..

Station #2
Assault Bike for Calories
---------------------------------
L3
Station #1
(Double Unders x 5)
1 Snatch 135/95 + 1 Ring Muscle Up + 5 Double Unders
2 Snatch + 2 Ring Muscle Ups + 10 Double Unders
3 Snatch + 3 Ring Muscle Ups + 15 Double Unders
etc…………..

Station #2
Assault Bike for Calories

--------------------------------
This is a 3 Partner Training Session. The Assault Bike must always keep moving for calories on Station #2. The other 2 Partners can break up Station #1 as they wish. Whenever the partner on the Assault bike wishes to switch to Station #1, they must be tagged out by another partner. Never 3 Partners on Station #1.
Score = Total Calories on Assault Bike + Total Reps on Station #1

09/29/2017

9/28/2017

Strength: Back Squat - 1 Rep - 5 Attempts to hit a PR - 30 Min
---
WOD - 15 Min Time Cap
For time - No Rack
30 Back Squats - 95/65 L1, 135/95 L2, 185/135 L3
500 Meter Row
30 Back Squats - Same Loads

WOD 09/28/2017

9/27/2017

WOD: 45 Min Ladder
5-10-15-20-25-30-etc……
Calorie Row
Burpees
*If you're doing this, remember it's active recovery. You're not trying to break any records.

WOD 09/27/017

9/26/2017

Strength: Clean - 1 Rep Max - 5 Attempts to hit a PR - 30 Min
---
WOD: “SQT” - 3 Rounds for time - 10 Min Time Cap
10 Ground to Overhead - 65/45 L1, 95/65 L2, 135/95 L3
200 Yard Shuttle Sprint, 50 Yards there and back twice
---
The bench mark on this is the L2.

WOD 09/26/2017

9/25/2017

Strength: Front Squat -1 Rep - 5 Attempts to hit a PR - 30 Min
---
WOD: 15 Min AMRAP
100 Meter Sprint
30 Double Unders

WOD 09/25/2017

9/24/2017

Strength: Snatch - 1 Rep Max - 5 Attempts to hit a PR
---
WOD - 10 Min
For time:
10 Calorie Assault Bike
10 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
10 Box Jumps - 20/16 L1,  24/20 L2, 30/24 L3
10 Vertical KB Swings -  35/26 L1, 53/35 L2, 70/54 L3
10 Walking Lunge Steps (each leg)
10 Knee 2 Elbow
10 Push Press -55/45 L1, 75/55 L2, 95/65 L3
10 Ab Mat Sit Ups L1/L2, GHD Sit Ups L3
10 Wall Ball -  14/10 L1, 20/14 L2, 30/20 L3
10 Burpees

WOD 09/23/2017

9/22/2017

Class time at 8 AM - 4 Person Teams
---
Run 800 Meters Together L1, 1 Mile L2 & L3
then 10 Rounds in Line Formation
1 Deadlift - 155/95 L1, 225/155 L2, 315/225 L3
5 Ring Rows L1, 5 Pullups L2, 2 Ring MU's L3
10 Push Ups L1 & L2, 3 HSPU's L3
10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
then Run 800 Meters L1, 1 Mile L2 & L3 together

WOD 09/22/2017

9/21/2017

Strength: Clean - 5 x 1 Rep @70% - 20 Min - DELOAD
---
Strength: Back Squat - 4 x 2 Reps @ 70%
---
WOD - 15 Min time cap
21-15-9
Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
---
Extra Credit: 400 Meter Farmers Carry - 70/53
---
There are some unbelievable humans in the world. Please watch.

WOD 09/21/2017

9/20/2017

Skill: Handstand Holds - 3 Attempts Max Hold - 15 min
---
WOD -2 Rounds for time - 40 Min CAP!
20 Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3
20 Burpee over Bar
20 Hang Power Cleans - same bar
20 Calorie Row
---
Extra Credit: Back Extension - 3 x 12-15 Reps

WOD 09/20/2017

9/19/2017

Skill: Pull Ups / C2B Pull Ups / Bar Muscle Ups - 10 Min
3 Min Test = Max Reps after Warm Up
---
WOD - "Loredo" 45 Min CAP!
6 Rounds for time:
24 Squats
24 Push Ups
24 Walking Lunge Steps (total)
400 Meter Run

U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

Workout first published/performed 12/31/2012