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.

Monday, December 3, 2018

12/3/18-12/7/18

 Double or single strength.
If you come 2 days pick the double strength that you didn’t do the week before and chipper. You can do the work outs on any days that you can make it in. Ask for help if you need to review the moves.

Monday

Warm-up:
Dynamic, Bands (hips and chest)

Mini WOD:
1 Push up, 10 squats
2 Push up, 11 squats
3
4
5
6 Push up, 15 squats


Strength 1:

5x5 Bench
10 DB row per arm


Strength 2:

5x5 Back squat
10 V-Up



Wod: 4RFT
20 Box Jump
20 Push Up
10 Wall Ball
10 Dips

Abs (3 moves, 4 rounds)

Stretch

Tuesday

Warm-up:
PVC and Barbell

Mini WOD:
5 rounds EMOM
Complex x4
Bar Burpee, clean to front squat, thruster

Strength 1:
5x5 DL
20 DU

Strength 2:
5 rounds
Complex
3 Clean, 2 Push press, 2Jerk
10x Ring Bicep curl

Skill: Handstands!

WOD: ABS+ 5 rounds
20 Sit up
20 Squat
15 V up
16 DB curl (8 per arm)
15 hollow rock
16 DB Tricep kick back

Stretch.

Wednesday

Warm-up:
2RNDS
250M Row
25DU or 50 Singles

WOD #1:
Tabata 45sec on / 15sec off
Row
Jump rope
Bike
Battle ropes / squat (every time you drop the ropes do 10 squats)
Box step (high intensity)
Rest
Do 5 rounds , it will take 29 mins

WOD #2:
EMOM 10
5 Pull ups/Ring Row
5 Burpee

WOD #3:
Tabata Abs.
4 rounds, 30 sec on 15 off
Situps
Right side plank
Left side plank
Hollow hold

Thursday

Warm-up:
PVC and Bands

Strength 1:
4x10 Incline DB Bench
4x 10 T2B

Strength 2:
4x10 SLDL
10 Cal bike or row

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

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

Monday, November 26, 2018

11/26-12/1

11/26-12/1 Double or single strength.
If you come 2 days pick the double strength that you didn’t do the week before and chipper. You can do the work outs on any days that you can make it in. Ask for help if you need to review the moves.

Monday

Warm-up:
Dynamic

Mini WOD:
1 Push up, 1 DL
2 Push up, 2 DL
3
4
5
6 Push up, 6 DL


Strength 1:

5x5 Bench
10-12 V up


Strength 2:

5x5 Dead lift
20 Russian twist



Wod: 6RFT
12 Pull ups
12 DL RX 185/125, Master 165/115, Scaled 135/95
1 min Row


Tuesday

Warm-up:
PVC and Barbell

Mini WOD:
3 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: 
22 DL
250M Row
22 DB Thrusters
250M Row
22 Pull ups
250M Row
22 Box Jumps
250M Row
22 KBS
250M Row
22 Sumo High pull
250M Row
22 Gobblet Squat

Thursday

Warm-up:
PVC and Bands

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

Strength 2:
4x10 SLDL
10 Cal bike or row

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

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

Wednesday, November 14, 2018

11/12-11/17

  this week we are dropping the reps and upping the weight.
 
Monday
 
Warm-up:
Bench and DL
 
Mini WOD:
2 rounds
15 push up
5 burpee over bar
 
Strength (4 rounds, done as a 4-movement set)
Bench, 6-8 reps
Windshield wipers, 4 per side
DL, 6-8 reps
V-up, 10-12 reps
 
Skills:
Gymnastics Rings.
Front support, MU progression, skin the cat.
 
Wod: Team of 2 “the Iron Segue” 9 min clock
Part A
6 rounds for time
6 Pull up
6 DL 
Part B
Max Cal Row
 
Partner 1 is rowing, Partner 2 is working the couplet.
You can switch at any time. If you finish the couplet before 9:00
You can switch off on the rower.
 
This is from the Dec 1st Barbells for Bootstraps Contest
 
Abs!
 
 
Tuesday
 
Warm-up:
Squat & shoulders
 
Mini WOD:
2 rounds:
UP and Back: Long jump with squat
UP and Back: slider seal crawl
UP and Back: Long jump with squat
Slider mountain climbers
 
Strength (4 rounds, done as a 4-movement set)
Squat, 6-8 reps
Wall ball, 10 reps
C&J (or snatch) 6-8 reps
DB row, 10 reps each side
 
Skills:
Handstands
 
WOD: “Bootstraps Beatdown”
Done as a team of 2, set 13 mins on the clock
 
0-8mins, AMRAP
30 Shoulder to Overhead, Rx 135/95, Masters 115/75, Scaled 95/65
20 Syncro Bar Facing Burpee
 
8-13mins
Build to a max complex of:
Clean+Hang Clean+Jerk
 
This is from the Dec 1st Barbells for Bootstraps Contest
 
Bonus:
Tabata ABS!
 
 
Wednesday
 
Warm-up:
Row, Bike or Jump Rope for 5 mins.
 
WOD: “Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
 
WOD 2: Strong man FGB
2 Rounds For Total Reps in 11 minutes
1 minute Sled Push
1 minute Battle Ropes
1 minute Farmer Carry
1 minute Log Clean and Press
1 minute Plank Hold
1 minute Rest
 
 
 
Thursday
 
Warm-up:
Chest and Shoulders with bands and PVC
3 rounds
30 sec battle ropes
1:30 row
 
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
 
Wod:
5 Rounds
15 Cal Row
8 KB C&J
15 Cal Bike
8 T2B
 
Bonus:
Tabata ABS!
 
Saturday
Open gym