Monday, January 14, 2019

1/14-1/19/19 workouts

Monday

Warm-up:
Dynamic

Mini WOD:
1 Push up, 1 DL
2 Push up, 2 DL
3
4
5 Push up, 5 DL


Super set:
  1. 5x5 Bench
  1. 10-12 V up
  1. 5x5 Dead lift
  1. 20 Russian twist


Wod: is in 2 parts for time.
Part A
3 rounds
12 Pull ups
12 DL RX 185/125, Master 165/115, Scaled 135/95
1 min Row
Part B
3 rounds
20 Push ups
20 KBS (watch the weight here, go a little lighter than normal, use good form)
20 Box jumps

Tuesday

Warm-up:
PVC and Barbell

Mini WOD:
2 rounds:
5 Devil press
10 Air squat

Strength 1:
2x5 Front Squat
3x5 Back Squat

Strength 2:
Clean+Hang Clean+Jerk
Find your Max.

WOD: AMRAP 8
15 S2OH RX 135/95, Master 115/75, Scaled 95/65
20 Bar Facing Burpee (Scaled 12)

Bonus:
Tabata ABS!

Wednesday

Warm-up:
2RNDS
500M Row
50 DU or 100 Singles

WOD:  Repeat of the BIG22
22 DL
250M Row
22 DB Thrusters
250M Row
22 Pull ups
250M Row
22 Box Jumps
250M Row
22 KBS
250M Row
22 KB Sumo High pull
250M Row
22 Goblet Squat

Thursday
 
Warm-up:
Chest and Shoulders with bands and PVC
3 rounds
30 sec battle ropes
30 sec Bike (or Row) Each round should be more distance/cals than the last
 
Strength (4 rounds, done as a 4 move set)
Incline DB Bench, 10-12 reps
Plate Sit up, 10-12 reps
Walking lunge, 10-12 reps  (barbell or DB)
Burpee, 7 reps
 
Skills:
Handstands!
 
Wod:
Make your own WOD Day!
It is kind of like make your on Ice Cream Sunday, only better!
Team will pick moves and reps.
AMRAP or Rounds for Time?
 
Bonus:
Tabata wall sit with plate “Drive the bus”
40 sec hold, 20 sec rest
 
 Friday
 
Open gym 
or: 
 
Warm-up:
Dynamic
 
Mini WOD:
 
2 Rounds
8 Wall Ball
8 V-ups
6 KB C&J (3 per side)
 
Strength 1:
3x3 Front Squat
3x3 Back Squat
 
Strength 2:
4x3 C&J or Snatch
 
Wod:
5 Rounds
15 Cal Row
8 KB C&J
15 Cal Bike
8 T2B
 
Bonus:
Tabata ABS!
 
Saturday
Open gym

Tuesday, January 8, 2019

1/7-1/12 Set your goals for 2019.


Get on the board, do your 2min row challenge. Last week!

Monday
Warm-up:
Bench (band chest & push ups) and DL (barbell SLDL & good morning)
 
Mini WOD:
2 rounds (2-3 min rest between sets)
2 min row challenge.
Use the first one as a warm up, Go for it on the second pull.
 
Strength 1:
Bench
2 set building
4 set working
5-8reps
Accessory: Oblique band pull
 
Strength 2:
Dead lift (high handle trap bar)
2 set building
4 set working
5-8reps.
Accessory: V-up
 
Wod: 20 min AMRAP
10 DB Box Step Overs
10 KB Sumo High Pull
10 Spiderman Pushup
10 T2B
5 Dips
5 Pullups 
 
Tuesday
Warm-up:
Squat & shoulders
 
Mini WOD:
3 rounds:
25 DU or 50 Single under jump rope
10 Wall Ball
10 C&J (Easy set of 10)
 
Strength 1:
Back Squat
2 set building
3 set working
5-8reps
Accessory: DUBS! Practice double unders
 
Strength 2:
DT
·         5 Rounds For Time
·         12 Deadlifts (RX 155/105 lb, Masters 115/75lb, Scaled 95/55 lb)
·         9 Hang Power Cleans (RX 155/105 lb, Masters 115/75lb, Scaled 95/55 lb)
·         6 Push Jerks (RX 155/105 lb, Masters 115/95lb, Scaled 95/55 lb)
 
 
WOD: 21-15-9
Sit ups
Pull ups
 
Bonus:
Tabata ABS!
 
 


Wednesday
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
KB halo

BW Strength:
#1 Couplet (3 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row

#2 Couplet (3 rounds) Hamstrings, Quads and Calf
10 wallball
10 calf raises (per leg)

#3Quad  (3 rounds) Shoulders, Bicep and Tricep
Lateral DB raise
Dips
Front Plate raise
DP curls

#4Triplet  (3 rounds) Core
8 T2B or K2E
10 Roll outs with wheel or Ring extension from knees
20 Russian twist

Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30mins.

WOD: 5 rounds for time
500M row
¾ Mile bike
100 Single unders, 50 Dubs if you got them.
(30 min time cap)

Thursday

Warm-up:
PVC and Bands
Last chance, 2min row challenge.

Strength 1:
4x10 Incline DB Bench
4x10 Landmine Row

Strength 2:
4x10 DL (trap bar or regular bar)
10 Cal bike or row

Strength 3:
BI-TRI pump-up, 4 moves, 3rounds:
Cable curl
Cable pull down
DB curl
DB Tri kick back

Wod:
EMOM 16
Even: 8 Thrusters
Odd: 8 Burpees over bar

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

Sunday (Funday!) Use your fitness, do something fun.

Wednesday, January 2, 2019

12/16-12/29




Short week! Workout  when you can!
Get on the board, do your 2min row challenge.



Wednesday This is all body weight (except wallball and KBS).
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
KB halo

BW Strength:
#1 Couplet (3 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row

#2 Triplet (3 rounds) Hamstrings, Quads and Calf
15 wallball
15 calf raises

#3Triplet  (3 rounds) Shoulders, Bicep and Tricep
HSPU or Box pike PU
Dips
Ring curls

#4Triplet  (3 rounds) Core
4 Opposite arm, leg raised plank (10 second hold, do each side twice)
10 Roll outs or Plank sled push/pull
20 Russian twist

Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30mins.

WOD: for time
40 Air squat
5 Burpee
30 Sit up
5 Burpee
20 Lunges
5 Burpee
10 KBS 53/35
5 Burpee
10 meter Bear Crawl (5m up and 5m back)
5 Burpee
10 KBS 53/35
5 Burpee
20 Lunges
5 Burpee
30 Sit up
5 Burpee
40 Air squat
(30 min time cap)

Thursday

Warm-up:
PVC and Bands

Strength 1:
4x10 Incline DB Bench
4x 10 DB Row

Strength 2:
4x10 DL (trap bar or regular bar)
10 Cal bike or row

Strength 3:
BI-TRI pump-up

Wod:
EMOM 16
Even: 15 KBS 72/53
Odd: 30 DU or 60 Singles

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

Sunday (Funday!) Use your fitness, do something fun.

Monday, December 10, 2018

12/10-12/15 Improvements will come with consistent effort.



Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
2 rounds
250m row
20 stiff leg dead lift
20 push ups
20 V-ups or sit ups

Strength 1:
5 set Bench
50% 10 reps
60% 10 reps
70% 8 reps
80% 5 reps
85% 2-3 reps

Bonus:
2 min row for max distance
Write your total meters on the challenge board.

Strength 2:
5 set Dead Lift
50% 10 reps
60% 10 reps
70% 8 reps
80% 5 reps
85% 2-3 reps

Wod:
3 rounds
20 KBS
20 Box Jumps
10 Ab wheel or bar roll outs (can also use the rings)

               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
KB Halos
 
Mini WOD:
3 rounds:
10 Cal row / Cal bike
10 Wall Ball
10 Plate overhead walking lunges (5 per leg)
 
Strength 1:
5 set Squat
50% 10 reps
60% 10 reps
70% 8 reps
80% 5 reps
85% 2-3 reps
Do 12 sit-ups between each set

Strength 2:
Press
50% 10 reps (strict)
60% 10 reps
(use this as a warm up for the WOD)
WOD:
Grace
30 C&J 135/95# for time

Bonus:
Tabata ABS!
 
Wednesday
 
Warm-up:
Easy 500M row
PVC, Bands
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
4 Standing long jumps with full squat landing.
 
Strength:
4 station strong man, 4 rounds, 45sec on/15sec off
Battle ropes
Sled push
Log press
Farmers carry
 
WOD:
15 minute AMRAP
250M row
5x Pull up
10x Push up
20x KB Sumo high pull
30x Sit ups
 
Bonus:
2 min row for max distance (if you didn’t do it Tuesday)
Write your total meters on the challenge board.
Or ABS!
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
4 Man Makers
25 DU or 50 Singles

Strength 1:
5x5 Bench
Accessory: Oblique band twist

Bonus:
2 min row for max distance
Write your total meters on the challenge board.

Strength 2:
5x5 Dead Lift
Accessory: Calf raises

Wod 1:
Death by Pull ups
Or
Death by Push ups

EMOM, minute 1 do 1 rep, minute 2 do 2 reps, minute 3 do 3 reps …. Try and get to 10 reps (or more!)

Wod 2:
Death by Burpee

EMOM, minute 1 do 2 rep, minute 2 do 4 reps, minute 3 do 6 reps …. Try and get to 10 reps (or more!)

 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday/Sunday
Go for a hike, walk, run, ski or snowboard. Do something fun. Use your fitness.