Wednesday, June 28th, 2017
Meet downstairs
PVC or foam roll stretching, then 2 rounds of
10 situps
10 pushups
10 hammer strikes on the tire
WOD:
EMOM 14 minutes
Odd: 15 Box jumps
Even: 30 Single unders
Wednesday, June 28, 2017
Tuesday, June 27, 2017
2017-06-27 12 Minute AMRAP downstairs
Tuesday, June 27th, 2017
Meet downstairs
Warm up:
PVC
Run 400
10 wall ball shots
WOD:
12 Minute AMRAP
20 KBS
10 Burpees
20 Push press
Meet downstairs
Warm up:
PVC
Run 400
10 wall ball shots
WOD:
12 Minute AMRAP
20 KBS
10 Burpees
20 Push press
Monday, June 26, 2017
2017-06-26 Partner WOD downstairs
Monday, June 26th, 2017
Meet downstairs
Warmup:
PVC stretch, then 2 rounds of:
10 slow air squats
20 situps
30 Walking lunges (15 each side)
40 single unders
PARTNER WOD:
With a partner, complete 8 rounds of:
15 wall balls (20/14)
10 Toes to bar
5 Burpee bar jump overs
Meet downstairs
Warmup:
PVC stretch, then 2 rounds of:
10 slow air squats
20 situps
30 Walking lunges (15 each side)
40 single unders
PARTNER WOD:
With a partner, complete 8 rounds of:
15 wall balls (20/14)
10 Toes to bar
5 Burpee bar jump overs
Tuesday, June 20, 2017
2017-06-20 KBS, Ring Dips, and Running
06-20-17 Meet downstairs
Warm up:
2 Rounds of
10 Superman
10 Air squats
10 PVC pass throughs
10 Ring rows
WOD:
3 Rounds of
30 KBS
15 Ring Dips (can do them band assisted)
400 meter run
Warm up:
2 Rounds of
10 Superman
10 Air squats
10 PVC pass throughs
10 Ring rows
WOD:
3 Rounds of
30 KBS
15 Ring Dips (can do them band assisted)
400 meter run
Wednesday, June 14, 2017
2017-06-14 Downstairs
Wednesday, June 14th, 2017
Meet downstairs
PVC stretch
10 hand walkout into press up to hip flexor (same as we did yesterday)
10 slow squats
10 situps
10 superman
WOD:
5 Rounds of
1 minute of box jumps or step ups
1 minute of wall ball shots
1 minute of single unders
Meet downstairs
PVC stretch
10 hand walkout into press up to hip flexor (same as we did yesterday)
10 slow squats
10 situps
10 superman
WOD:
5 Rounds of
1 minute of box jumps or step ups
1 minute of wall ball shots
1 minute of single unders
Tuesday, June 13, 2017
2017-06-13 New Equipment Fight Gone Bad
Today's workout exclusively uses the new equipment added to our upstairs gym. Meet upstairs at 1610.
WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]
WOD:
NEW EQUIPMENT FIGHT GONE BAD
3 ROUNDS of 5 EXERCISES
(1:30 rest between each round):
Do each exercise for 1 minute, then move on to the next station.
Because some of this equipment is a little complicated to get into, there will be a 15-second break between exercise stations.
• Plank (with feet in new TRX-style suspension cables)
• Tricep dips
• BOSU burpees
• Jacob’s Ladder
• VersaClimber
WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]
WOD:
NEW EQUIPMENT FIGHT GONE BAD
3 ROUNDS of 5 EXERCISES
(1:30 rest between each round):
Do each exercise for 1 minute, then move on to the next station.
Because some of this equipment is a little complicated to get into, there will be a 15-second break between exercise stations.
• Plank (with feet in new TRX-style suspension cables)
• Tricep dips
• BOSU burpees
• Jacob’s Ladder
• VersaClimber
Tuesday, June 6, 2017
2017-06-06 Deadlifts,pullups,clean&jerks,Knees to elbow
Tuesday, June 6th, 2017
Meet downstairs
Warmup:
PVC stretch
100 single unders
10 superman
10 situps
10 walking lunges
WOD:
5 Rounds for time
8 Deadlift (225/155)
12 Pullups
8 Clean and jerks
12 Knees to elbow
Meet downstairs
Warmup:
PVC stretch
100 single unders
10 superman
10 situps
10 walking lunges
WOD:
5 Rounds for time
8 Deadlift (225/155)
12 Pullups
8 Clean and jerks
12 Knees to elbow
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