WARM UP SKILLZ: Bulgarian Squat WOD: “Twin Peaks” EMOM / Two 10 minute Sets of Ladders (Reps: 5,4,3,2,1 – 1,2,3,4,5) OF: Ground to Overhead (HEAVY) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *REST TWO MINUTES Front Squats (HEAVY) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *NOTE* Add weight between rounds accordingly (your single rep of the ladder should be 80% of your 1 rep max). Bulgarian Squat: http://www.youtube.com/watch?v=zr4yegVq06s Ground to… Read More »
9
Feb
WARM UP SKILLZ: Rope Climb Progression WOD: “Bodie’s Kryptonite” 10 Minute AMRAP OF: 10- Pull-Ups 10- Burpees 10- AB-MAT Sit-Ups THEN: REST 2 MINUTES / 4 MINUTE TABATA OF: Superman’s Planks ROPE CLIMB: http://www.youtube.com/watch?v=vTl6x1qqWNE
7
Feb
Warm Up Review WOD: “Stacey’s Round abound” 3 rounds / “Fight Gone Bad” Format of: -Med Ball Cleans (20lbs / 14lbs) -Jumping Jacks -Sit Ups -Burpees -Seated Strict Press (45lbs / 35 lbs) *NOTE* 1 Minute per station / 1 Minute rest per round MED BALL CLEAN: http://www.youtube.com/watch?v=ddxSECM4B_Q
6
Feb
WARM UP SKILLZ: REVIEW WOD: “Strength of the Beard” FOR TIME (20min cap): 10- Power Cleans (135lbs / 95lbs) 20-Pull-ups 30- Box Jumps (24 / 20) 40- KettleBell Swings / BELL UP (24kg / 16kg) 30- Box Jumps (24/20) 20- Pull-ups 10- Power Cleans (135lbs / 95lbs) POWER CLEAN: http://www.youtube.com/watch?v=FACvzN9MMAI
5
Feb
“YOUR WISH IS MY COMMAND” SKILLZ: Review of the Thruster WOD: “I would take some thrusters over burpees any day” FOR TIME: Descending 10 to 1 Thrusters (95lbs / 65lbs) Ascending 1 to 10 burpees THRUSTER LINK: http://www.youtube.com/watch?v=XfIc4DUeapo BURPEE LINK: http://www.youtube.com/watch?v=_43ezrGPwIg
4
Feb
Warm UP Skillz: KettleBell Clean WOD: 3 rounds 14 minutes total of: Box Jumps (24/20) KettleBell Swing (53/36) KettleBell Clean (right) KettleBell Clean (left) *NOTE* Rest one minute between rounds / 40 seconds on, 20 seconds off per movement. KETTLEBELL CLEAN: http://www.youtube.com/watch?v=cPYfiwpUeSE BOOM!!!!! Love Jeff Martone…
3
Feb
Warm Up Strength: 12X2 Deadlift 50% of 1 rep. max Skill: Push Jerk 7 min A.M.R.A.P of: Chest to Bar Pull-up Hang Power Clean (135/95) Push Jerk *NOTE* Every round, add 1 rep to each movement (EXAMPLE: 1,1,1 / 2,2,2 / etc…) PUSH JERK: http://www.youtube.com/watch?v=wt0qF-k9is8 CHEST TO BAR PULL-UP: http://www.youtube.com/watch?v=RydVit1JIJU HANG POWER CLEAN:… Read More »
2
Feb
SKILLZ: Handstand holds / Wall walks WOD: 20 Minute A.M.R.A.P of: 10-Overhead Squats (45 pound plate / 25 pound plate) 6- Alternating Push-Ups off of plate 30- Double Unders (or 90 singles) WALL WALK DEMO: http://www.youtube.com/watch?v=Aprh33Qfmys
31
Jan
WOD Starting at 8am. Stop on by and check it out; friends and family welcome to come with and cheer you on! WOD will be announced on Saturday, have a “restful” Friday night! http://www.youtube.com/watch?v=hXsUKAa3d6s
30
Jan
BENCHMARK WOD: ANNIE 50-40-30-20-10 repetitions of: DOUBLE UNDERS & SIT-UPS! NOTE: If you can’t do double unders, multiply the rep. count by three for single unders (150-120-90-60-30). Double Under Progression Video: http://www.youtube.com/watch?v=bpyMiJOKc98
