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 (95/65)
90 x Wall Balls (20/14)
75 x Pull-Ups
60 x Box Jumps (24/20)
45 x Power Snatch (95/65)
30 x Burpees
15 x Thrusters (95/65)
200m Sled SPRINT (45#) * As a team you will all run 600m. Switch out with the sled every 200m
Split up reps however you like, but it must be equal reps between team mates.

 

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 to 6’s and then 5’s. If you cannot complete 5’s, you must sit one whole minute out. Sx will start with 5’s. If you struggle you may drop to 4’s and then 3’s. If you cannot complete 3’s, you must sit one whole minute out.

Round 7 will be a REST round.

 

METCON 2:

For time:

25-20-15-10-5 of:

  • Wall Balls (30/20)
  • Power Cleans (135/95)

Time Cap 20 Minutes

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) * Performed kneeling
  • 20/20 x Land Mine Obliques (10/5) * Performed kneeling
  • 20 x Weighted Sit-Ups (35/26) *Use KBS or DB kept HIGH up on your chest.
  • Run 200m
  • 30 x Dips
  • 30 x Barbell Curls (65/45)
  • 30/30 x PVC Obliques

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 x KBS (70/53)
  • 800m Run
  • 20 x KB Goblet Squats (70/53)
  • 20 x KBS (70/53)
  • 400m Run
  • 15 x KB Goblet Squats (70/53)
  • 15 x KBS (70/53)

Time cap 25 mins

 

STRENGTH:

400m walking lunges

Scaled  200m

 

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 Cap 15 Minutes

 

Jacinto Storm

8/19/2017

 

WARM UP:

 

METCON: 

  • 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 attempt a heavy 30 reps.

Take as much time needed to complete. Push for all new number.

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 x  Sit Ups + 20 Crunches
  • 10 x Bench Press (225/125)
  • 15 x  Sit Ups + 20 Crunches

And then……

  • 5 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 10 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 15 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 20 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 25 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches

 

  • Push hard on the strength. It doesn’t matter if on the heavier sets you have to perform the entire set in singles.

 

CASHOUT: 

Options:

  • Jog – Casual pace.
  • Stretch – Hold each pose for 1 minute.
  • Open Gym.