Thursday, October 29, 2015
Meet downstairs at 1610 and warm up with the following:
2 Rounds
10 Wall Squats
10 Med Ball DL
10 Sit ups
10 Push Ups
OLY
Back Squat
3-3-3-3-3 at 80% of 1RM
WOD
3 Rounds for time
10 Ring Dips
20 Med Ball Sit Ups
50 Meter Overhead Weighted Lunge
Thursday, October 29, 2015
Wednesday, October 28, 2015
2015-10-28 Partner WOD
Wednesday, October 28, 2015
Meet downstairs at 1610 and warm up with two rounds of:
10 Wall Balls
10 Push Ups
10 PVC OHS
10 Pass Through
10 Pass Arounds
WOD
With a partner, complete the following:
150 Burpee Pull Ups
2000 meter row
Break up the work in any order that works with your partner, with one exception....neither partner may row more than 500 meters in one sitting without changing positions.
Enjoy!
Meet downstairs at 1610 and warm up with two rounds of:
10 Wall Balls
10 Push Ups
10 PVC OHS
10 Pass Through
10 Pass Arounds
WOD
With a partner, complete the following:
150 Burpee Pull Ups
2000 meter row
Break up the work in any order that works with your partner, with one exception....neither partner may row more than 500 meters in one sitting without changing positions.
Enjoy!
Sunday, October 25, 2015
2015-10-26
Monday, October 26, 2015
Meet downstairs for the warm up at 1610
Warm Up
10 Squat Jumps
20 DU/40 Singles
10 Pull Ups
20 DU/40 Singles
10 Sit Ups
20 DU/40 Singles
OLY
Snatch 3-3-3-3 @ 75% of 1RM
WOD
Run 400, then 3 rounds of...
10 SDHP 95/75
10 HR Push Ups
10 Pull Ups
then run 400...
Meet downstairs for the warm up at 1610
Warm Up
10 Squat Jumps
20 DU/40 Singles
10 Pull Ups
20 DU/40 Singles
10 Sit Ups
20 DU/40 Singles
OLY
Snatch 3-3-3-3 @ 75% of 1RM
WOD
Run 400, then 3 rounds of...
10 SDHP 95/75
10 HR Push Ups
10 Pull Ups
then run 400...
Thursday, October 22, 2015
2015-10-22
Meet UPSTAIRS at 1610
Warm up with a 500 meter row
WOD: 4 rounds of
30 Push-ups
20 Front squats
20 Push press
30 Sit-ups
Warm up with a 500 meter row
WOD: 4 rounds of
30 Push-ups
20 Front squats
20 Push press
30 Sit-ups
Tuesday, October 20, 2015
WODS FOR TUESDAY AND WEDNESDAY
I will not be here today and tomorrow, so I am posting the WODs for the next two days. Have fun!!
Coach Lisa
TUESDAY, October 20th
Meet upstairs at 1610
PVC stretch
500 meter row
Move downstairs for the WOD
5 Rounds of:
10 pullups
Move to the west stairs
Run half way up the stairs, 10 wall ball shots
Run to the inside gym, 10 pushups inside
Run back downstairs
WEDNESDAY, October 21st
Meet downstairs at 1610
PVC stretch
100 single unders
Strength:
5-5-3-3-1 Push press working to a one max rep
WOD:
Run to the light at SE 82nd Ave and jog back to downstairs gym
20 Box jumps
Run 400 meters
20 squats
Run 400 meters
20 KBS
Run 400 meters
Coach Lisa
TUESDAY, October 20th
Meet upstairs at 1610
PVC stretch
500 meter row
Move downstairs for the WOD
5 Rounds of:
10 pullups
Move to the west stairs
Run half way up the stairs, 10 wall ball shots
Run to the inside gym, 10 pushups inside
Run back downstairs
WEDNESDAY, October 21st
Meet downstairs at 1610
PVC stretch
100 single unders
Strength:
5-5-3-3-1 Push press working to a one max rep
WOD:
Run to the light at SE 82nd Ave and jog back to downstairs gym
20 Box jumps
Run 400 meters
20 squats
Run 400 meters
20 KBS
Run 400 meters
Monday, October 19, 2015
2015-10-19 "FRAN"
Monday, October 19th, 2015
Meet downstairs at 1610
Warm up:
PVC stretch
Then 2 rounds of :
10 slow squats
20 hammer strikes on the tire (10 each side)
30 sit ups
WOD:
"FRAN":
21-15-9
Thrusters
Pullups
Meet downstairs at 1610
Warm up:
PVC stretch
Then 2 rounds of :
10 slow squats
20 hammer strikes on the tire (10 each side)
30 sit ups
WOD:
"FRAN":
21-15-9
Thrusters
Pullups
Thursday, October 15, 2015
2015-10-15 Deadlifts and Burpees
Meet downstairs at 1610 hours
Warmup:
PVC Warmup
Run 400m
Spend 2 minutes at the bottom of the squat
Strength:
EMOM 10 minutes
3 deadlifts
MetCon:
5 rounds for time--
10 Bar Over Burpees
1 deadlift
10 Burpee Pullups
1 deadlift
Sprint 200m
Warmup:
PVC Warmup
Run 400m
Spend 2 minutes at the bottom of the squat
Strength:
EMOM 10 minutes
3 deadlifts
MetCon:
5 rounds for time--
10 Bar Over Burpees
1 deadlift
10 Burpee Pullups
1 deadlift
Sprint 200m
Tuesday, October 13, 2015
2015-10-13 Helen
Meet downstairs at 1610 hours
Warmup:
3 rounds, not for time of--
20 walking lunges
20 plyometric vertical bounds
20 plyometric horizontal bounds
Strength:
Weighted Pullups 5, 5, 5
MetCon:
Helen
3 Rounds for time
Run 400m
21 KBS (53/35)
12 Pullups
Warmup:
3 rounds, not for time of--
20 walking lunges
20 plyometric vertical bounds
20 plyometric horizontal bounds
Strength:
Weighted Pullups 5, 5, 5
MetCon:
Helen
3 Rounds for time
Run 400m
21 KBS (53/35)
12 Pullups
Monday, October 12, 2015
2015-10-12 Front Squats
Meet downstairs at 1610 hours
Warmup:
Plank for 30 seconds
Jump Rope for 30 seconds
Plank for 1 minute
Jump Rope for 1 minute
Plank for 2 minutes
Jump Rope for 2 minutes
Plank for 1 minute
Jump Rope for 1 minute
Plank for 30 seconds
Jump Rope for 30 seconds
Spend 1 minute at the bottom of the squat
Strength:
Front Squat 5, 5, 5, 5, 5
Met Con:
In pairs, set up the bar and do the following work one at a time. Set weight at a weight where the athlete can do at least 12 reps in this format.
Every 10 seconds 1 rep til you can't do any more...
Press
Bent Over Row
Thursday, October 8, 2015
2015-10-08
Thursday, October 8, 2015
Meet downstairs at 1610 for the warm-up
Warm Up
2 Rounds of
25/DU or 50 Singles
10 Wall Squats
10 HR Push Ups
10 Sit ups
WOD
3 Rounds for time
10 Deadlift 185/155
20 Box Jumps
10 Knees to Elbows
Meet downstairs at 1610 for the warm-up
Warm Up
2 Rounds of
25/DU or 50 Singles
10 Wall Squats
10 HR Push Ups
10 Sit ups
WOD
3 Rounds for time
10 Deadlift 185/155
20 Box Jumps
10 Knees to Elbows
Wednesday, October 7, 2015
2015-10-07
Wednesday, October 7, 2015
Meet upstairs and warm up with a 500 meter row & stretching. Move downstairs for the WOD.
Strength
Clean and Jerk 3-3-3-3 135/95
WOD
Run 400, then
3 Rounds
10 Low Hang power Snatch 115/75
20 HR Push Up
30 Sit Ups
then, run another 400
Meet upstairs and warm up with a 500 meter row & stretching. Move downstairs for the WOD.
Strength
Clean and Jerk 3-3-3-3 135/95
WOD
Run 400, then
3 Rounds
10 Low Hang power Snatch 115/75
20 HR Push Up
30 Sit Ups
then, run another 400
Tuesday, October 6, 2015
2015-10-06
Tuesday, October 6, 2015
Meet downstairs at 1610 to warm-up
2 Rounds of the following:
Stairs
10 Squats
10 Push Ups
Strength
Back Squat 3-3-2-2-1 Working toward a 1RM
WOD
5 Rounds
15 KBS
10 Wall Balls
5 Ring Dips/Scale with bands or on boxes id needed
Meet downstairs at 1610 to warm-up
2 Rounds of the following:
Stairs
10 Squats
10 Push Ups
Strength
Back Squat 3-3-2-2-1 Working toward a 1RM
WOD
5 Rounds
15 KBS
10 Wall Balls
5 Ring Dips/Scale with bands or on boxes id needed
Monday, October 5, 2015
2015-10-05 AMRAP
Monday, October 5, 2015
Happy Monday
Meet downstairs for the warmup...
10 Jumping Squats
40 Singles
10 Burpees
40 Singles
10 Sit ups
40 Singles
10 Lunges on each side
Lift
OH Squat 3-3-3-3-3 at 70% 1RM
WOD
15 Minute AMRAP
5 Pull Ups
10 Overhead Weighted Lunge 45/25 (5 on each side)
10 Toes to Bar
Run 200
Happy Monday
Meet downstairs for the warmup...
10 Jumping Squats
40 Singles
10 Burpees
40 Singles
10 Sit ups
40 Singles
10 Lunges on each side
Lift
OH Squat 3-3-3-3-3 at 70% 1RM
WOD
15 Minute AMRAP
5 Pull Ups
10 Overhead Weighted Lunge 45/25 (5 on each side)
10 Toes to Bar
Run 200
Thursday, October 1, 2015
2015-10-01 Deck of Cards
Thursday, October 1st, 2015
Meet downstairs at 1610
Warmup:
PVC stretch
2 Rounds of
10 slow squats
10 superman
10 med ball situps
WOD
Deck of Cards:
Hearts: Pushups
Spades: KBS
Clubs: Goblet squats
Diamonds: Situps
Jokers: 5 Burpees
Meet downstairs at 1610
Warmup:
PVC stretch
2 Rounds of
10 slow squats
10 superman
10 med ball situps
WOD
Deck of Cards:
Hearts: Pushups
Spades: KBS
Clubs: Goblet squats
Diamonds: Situps
Jokers: 5 Burpees
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