Monday, September 26, 2016

2016-09-26

Monday, September 26th, 2016
Meet downstairs at 1610

Warm up:
10 squat jumps
20 double unders or 40 SU
10 pull ups
20 double unders or 40 SU
10 sit ups
20 double unders or 40 SU

Snatch 3-3-3-3 @75% of 1RM

WOD:

400m run, then 3 rounds of:

10 SDHP 95/75
10 HR push ups
10 pull ups

Finish with a 400m run

Tuesday, September 20, 2016

2016-09-20 Running and Cindy

Tuesday, September 20th, 2016
Meet downstairs at 1610

PVC warm up
Hold in plank for 1 minute
30 Situps

5 Rounds:
400 m run
3 squat cleans at body weight or 70% max
2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

Monday, September 19, 2016

2016-09-19 Upstairs WOD

Monday, September 19th, 2016
Meet upstairs at 1610

Warm up:
Run 5 laps around atriun
Bear crawl
High knees
Crab walk
Baby elephants

WOD:
5 Rounds:
1 Minute of each exercise:
Rowing
Dumbbell push press
Burpees
Rest 30 seconds between each exercise

We can do a buyout of 50 situps

Wednesday, September 7, 2016

2016-09-07 Fight Gone Bad

Meet downstairs 1610.

WARMUP:
• PVC
• High-kicks
• Walking lunges
• Side-lunges
• Toe touches

FIGHT GONE BAD:

Three rounds of these five stations.
Immediately switch between stations.
2 mins. rest between rounds.

• Wall-ball (1 min.)
• Sumo deadlift high-pull (1 min.)
• Box Jump (1 min.)
• Push-press (1 min.)
• Jump-rope (1 min.)

Wednesday, August 31, 2016

2016-08-31 Row Circuit

Meet upstairs at 1610: 

WARMUP:
PVC
30 second sets:
Jumping jacks
Squats
Lunges

ROW CIRCUIT:
Row 500m
25 sit-ups
Row 500m
15 burpees
Row 500m
20 dumbbell overhead press
Row 500m
20 kettlebell snatch (both sides count as 1)

3-minute plank cycle (set timer, switch every 30 secs, 10 secs rest in-between):
• 30-sec left arm plank (on side, other arm pointing up)
• 30-sec center plank
• 30-sec right-arm plank (on side, other arm pointing up)
• 30-sec left arm plank (on side, other arm pointing up)
• 30-sec center plank
• 30-sec right-arm plank (on side, other arm pointing up)

Monday, August 29, 2016

2016-08-29 10 Minute AMRAP downstairs

Monday, August 29th, 2016
Meet downstairs at 1610

Warm up with PVC pipe, then

3 Rounds
10 squats with a 2 second hold at the bottom
10 V-ups
Run 200m

10 Minute AMRAP:
10 Pullups
15 Pushups
30 Situps

Monday, August 22, 2016

2016-08-22 KBS and pushups

Monday, August 22nd, 2016
Meet downstairs at 1610

Warmup:
PVC stretch, then
3 Rounds of:
30 seconds of flutter kicks
30 seconds of bicycle crunches
30 seconds of ab mat situps

Strength:
5-4-3-2 Push press

WOD:
5 Rounds of:
30 KBS (53/35)
20 Hand release pushups