Monday, February 13, 2017

2017-02-13 Upstairs EMOM 15

Monday, February 13th, 2017
Meet upstairs

PVC warmup
Row 500 m or run 10 times around the atrium

EMOM 15 Minutes
Minute 1 10 Deadlifts
Minute 2  15 Box jumps
Minute 3 30 Single unders

Rest 2 minutes, then 2 rounds of

15 KBS
15 Goblet Squats
15 Pushups

Monday, February 6, 2017

2017-02-6 Paul Pena (Modified)

Monday, February 6th, 2017
Upstairs

Warmup:
PVC
200 Single Unders
Stretch

WOD: Paul Pena (Modified)
7 Rounds of

100 meter sprint around the atrium
19 KBS (53/35)
7 Burpee box jumps (24")

Rest 1 minute in between rounds

Buyout:
50 situps

Wednesday, February 1, 2017

2017-02-01

Wednesday, Feb. 1st, 2017

Warmup:
250 meter row
Then 3 rounds:
10 Pushups
15 Situps
20 squats
25 Jumping jacks

WOD:
AMRAP 15 Minutes
8 Thrusters
10 Knees to elbow
12 Box jumps


Tuesday, January 31, 2017

2017-01-31 Power HIIT in 20 Minutes (or: Hell of Squats)


Warmup:
• Jumping jacks (30 secs)
• 10 slow squats
• 1 lap atrium — running
• 1 lap atrium — butt kicks
• 1 lap atrium — high knees
• 1 lap atrium — backwards

WOD:

Plyometric Jump Squat set
• 10 leaping jump squats  (forward and back is 1)
• 10 leaping squats (side to side)
• 10 leaping squats (5 forward-back, 5 side-to-side)

Dumbell set
• 10 single-arm dumbbell (or KB) swings
(4 sets, 2 each side)

Mountain Climber Set
3 rounds:
• 10 mountain climbers
• 10 side plank with dumbbell reach-through (5 each side)

Curtsy Squat Set
3 sets:
• 10 curtsy squats with optional dumbbells (or KB held sumo-style) (each side is one rep)

Burpee set
• 10 classic burpees
• 10 leaping burpees
• 10 classic burpees

Monday, January 23, 2017

2017-01-23

Monday, January 23rd, 2017
Meet upstairs

PVC Stretch
Row 500 m

WOD:
EMOM 12 Minutes

KBS
Box jumps
Dumbbell push press
Air squats

Wednesday, January 18, 2017

2017-01-18 -- Fight Gone Bad

Meet upstairs at 1610

WARMUP:
• 5 laps of atrium
• PVC

WOD: FIGHT GONE BAD

THE CIRCUIT:
• Sumo deadlift high pull
• Push press
• Box jumps
• Rowing
• Plank

1 minute per station -- then switch immediately to next station
3 rounds
1-2 minute rest between each round

Tuesday, January 17, 2017

2017-01-17 -- The 60/40/20

WARMUP:
100 single unders
PVC

WOD -- THE 60/40/20

THE CIRCUIT:
• Leaping burpees
• Speed curls w/ dumbbells
• Plyometric squats w/ dumbbells
• KBS 
• Box jumps
• Mountain climbers
• Sumo lunge with kettlebell

Do each station for 60 seconds, 10 seconds' rest between
Do each station for 40 seconds, 10 seconds' rest between
Do each station for 20 seconds, 10 seconds' rest between