Entries by Marek Coates

TEAM WOD

8/26/17   WARM UP:   METCON:  TEAMS of 3 For Time: 200m Sled SPRINT (45#) * As a team you will all run 600m. Switch out with the sled every 200m 175 x Air Squats 150 x Double Unders / 3:1 Singles 135 x Strict Sit Ups 120 x KBS (53/35) 105 x Power Cleans […]

300 + A Run

8/25/2017   WARM UP:   METCON: For Time: 300m Run 25 x Pull-Ups 50 x Deadlifts (135/95 lbs) 50 x Push-Ups 50 x Box Jumps (24/20 in) 50 x Floor Wipers 50 x Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms) 25 x Pull-Ups 300m Run  

Oh BEEEEEEEEP!!!!

8/24/2017   WARM UP:    METCON: “BERGERON BEEP TEST” E. M. O. M x 15 7 Thrusters (75/55 lbs) 7 Pull-Ups / Inv. Push-Ups (NO BAND PULL UPS) 7 Burpees At the top of each minute do one round, rest the remainder of the minute. Rx must start with 7’s. If you struggle you may drop […]

Hump Day!!

8/23/2017   WARM UP:   TABATA: 8 Rounds of 20 seconds ME followed by 10 seconds of REST. Calf Raises – Use 45# bumper and perform FULL R.O.M! Score = Total reps. REST 2 Minutes Crunches Score = Total reps   METCON: 25 Minute AMRAP of: Run 200m 20/20 x Land Mine Shoulder Press (10/5) […]

Lets go for a run

8/22/2017   WARM UP: 4 x Bld Jogs On The Mats: High knees – Butt kicks Death March – Frog Jumps Walking Lunges – Inch worm 3 mats :30 sec Stretching of: Good morning hold Groin Stretch Lunge (lt/rt) Pigeon pose (lt/rt) Shoulders (lt/rt) METCON: 1 mile Run 25 x KB Goblet Squats (70/53) 25 […]

Always 100%

8/21/2017   WARM UP:   STRENGTH: E. M. O. M x 20 Odd:  10 Front squats (95/65) + 20 Double unders  *Taken from the ground. Even:  10 Bench Press (95/65) + 20 Double unders     METCON: “DT” 5 Rounds of: 12 x Deadlift (155/105) 9 x Hang Power Cleans (155/105) 6 x Push Jerk (155/105) Time […]

Jacinto Storm

8/19/2017   WARM UP:   METCON:  “JACINTO STORM” For Time 69 Double-Unders 69 Air Squats 69 Push-Ups 69 Pull-Ups 69 Wall Ball Shots (20/14 lb) 69 Kettlebell Swings 69 Deadlifts (95/65 lb) 69 Double-Unders / 3:1 singles

Heavy Leg Friday!

8/18/2017   WARM UP:   STRENGTH: BACK SQUATS 1-10-1-20-1-30 Build to a 1Rm or a HEAVY single. You should have a rough idea from your results last month. After you have established a new 1RM or HEAVY single, push for a 10rm. Then attempt your 1RM again. Attempt your heaviest 20 reps. 1rm again Lastly […]

5 ALL OUT ROUNDS

8/17/2017   WARM UP:   METCON: :40/:20 Perform each movement MAX EFFORT for 40 seconds, then 20 seconds of REST. 5 Rounds of: Rower – Calories Bicep Curls (65/45) Wall Balls (30/20) Deadlifts (135/85) Squats (EMPTY BAR) REST  

Upper Body & Sit Ups

8/16/2017   WARM UP:   STRENGTH: Bench Press vs Barbell Row For Time: 50 x Bench Press (65/35), 15 x  Sit Ups + 20 Crunches 40 x Bench Press (95/55), 15 x  Sit Ups + 20 Crunches 30 x Bench Press (135/85), 15 x  Sit Ups + 20 Crunches 20 x Bench Press (185/105), 15 […]