Monday, May 4, 2015

2015-05-05 Ascending Ladder

Tuesday, May 5, 2015

Warm up with a 500 meter row and two rounds of the following;

10 Squats, hold for a 5 count at the bottom
10 PVC Pass through
10 PVC Pass around
10 Good mornings

Move downstairs for the WOD



WOD

20 Minute AMRAP, Ascending Ladder
Start with 1 Rep of each and increase reps with each round

STOH  135/95
T2B
KBS


2015-05-04 Cleans and Body Weight Work

Monday, May 4, 2015

Warmup

Meet downstairs for the warmup

West end stairs
100 singles/50 DU
10 wall squats
10 PVC pass thru
10 Good mornings

Strength

10 minute EMOM
4 Cleans  135/95

WOD

4 Rounds

10 Pull Ups
20 HR Push Ups
30 Sit Ups
Run 400

Thursday, April 30, 2015

2015-04-30 Bear Complex EMOM

Thursday, April 30th 2015
Meet downstairs at 1610

Group stretching and warmup

WOD:

15 Minute EMOM Bear Complex- At Erichsen's request :)
Every minute on the minute Bear Complex X4

We will finish the workout with 100 situps


Wednesday, April 29, 2015

2015-04-29 Pushps, deadlifts and running

Wednesday, April 29th 2015

Meet downstairs at 1610

PVC stretch
200 single unders
Hold in plank 1 minute

WOD
3 Rounds:

24 Pushups
12 Deadlifts (135/95)
Run 200 meters

Tuesday, April 28, 2015

2015-04-28 (UPSTAIRS)

Meet upstairs at 1610

Warmup:
PVC stretch
10 superman
20 flutter kicks (10 each side)
Hold in plank for 1 minute

WOD

For time:
5 Burpees
10 box jumps
15 wall ball shots (Pick a wall at the west stairs, then run back to the weight room)
20 KBS
25 Ab mat situps
Run down and up the west stairs, then back to the weight room

25 Ab mat situps
20 KBS
15 wall ball shots (again at the west stairs)
10 box jumps
5 burpees

We may need to improvise a little to make space in the weight room. You can do the kettle bell swings in the hallway as well as the situps, depending on how many people show up.

Sunday, April 26, 2015

2015-04-27

Monday, April 27, 2015

Meet downstairs for the warm-up

2 Rounds, not for time:

20 DU/40 Singles
10 Wall Squats
10 HR Push-ups
5 Strict Pull-ups

Strength

Overhead Squats
3-3-3-2-2-1-1  Work to find a new 1 rep max

WOD

3 Rounds for time

15 Pull-ups
15 KBS
50 foot weighted walking lunge 45/25

Thursday, April 16, 2015

2014-04-16 Jerk Werk

Thursday, April 16, 2015

Meet downstaairs for the warmup:

50m of walking lunges
PVC Pass through, OHS, Pass around and good mornings (2 sets of 10)

Strenght Work

Split Jerk

3-3-3-3-3    155/95

Work on form with a challenging weight as you progress


WOD

5 Rounds for time:

5  Clean and Jerk    135/95
10 Burpees
100 Singles/50 Double Under