Thursday, January 28, 2016

Thursday 1/28/16 WOD

UPDATE:

Strength
Squat cleans 3x3
Push jerk 3x3

Skill of choice

WOD:
complete as many reps as possible in 17 minutes:
STANDARD:
20 burpees, 
20 clean & jerks
15 burpees, 
15 clean & jerks 
10 burpees, 
10 clean & jerks
5 burpees 


Wednesday, January 27, 2016

Wednesday 1/27/16 WOD

Strength:
Deadlift 5x5

WOD 1:
Teams of 3
Death by tire flip

WOD2:
Teams of 3
Sled push
Farmers carry


Tuesday, January 26, 2016

Tuesday 1/26/16 WOD

Strength:
Bench 
Chains suspended
Press
5x5

Strength 2:
Weighted dips

WOD:
EMOM 17 minutes
Exercise changes each minute
1-15 kb swings
2-15 T2B
3-30 double unders


Monday, January 25, 2016

Monday 1/25/16 WOD

Strength:
Front Squat
5x3

Skill:
Pull ups or muscle up progression

WOD:
AMRAP 10 mins
3 thrusters
3 pull ups
6 thrustrers
6 pull ups
9 thrusters
9 pull ups
12 thrusters
12 pull ups
18 thrusters
18 pull ups

Thursday, January 21, 2016

In House Power Meet this Saturday 10am

Join us this Saturday and test your one rep max squat bench and dead lift. Add in your clean and jerk and snatch for your Superman Total. 
Get Serious !

Thursday 1/21/16 WOD

Strength:
Deadlift 5x3

Skill of choice

WOD:
12-10-8-6-4-2
Deadlifts
Bar over burpees


Wednesday, January 20, 2016

Wednesday 1/20/16 WOD

Strength:
Clean & Jerk

Skill of choice

WOD:
6 rounds
6 clean & jerks
12 box jumps



Tuesday, January 19, 2016

Tuesday 1/19/16 WOD

Strength:
Bench 5x5

Skill:
Muscle-up progression
HSPU

WOD:
6 rounds
5 HSPU
5 C2B pull-ups
5 rings dips

Tabata
Planks
v-ups
Hollow rock 

Monday, January 18, 2016

Monday 1/18/16 WOD

Strength:
OH squats 
5x3 

Skill:
double unders 

WOD:
6 rounds
5 OH squats 
10 t2b 
20 double unders 

Thursday, January 14, 2016

Thursday 1/14/16 WOD

Strength:
Deadlift 3x3

Skill:
HS push-ups 

WOD:
15-12-9
HS PU
Deadlift
Box jumps

Hard work paying off at FC!


Wednesday, January 13, 2016

Wednesday 1/13/16 WOD

Strength:
Weighted pull-ups 

Skill:
muscle up progressions 

WOD
3rounds 
400 m row
21 kb swings
12 pull-ups 


Tuesday, January 12, 2016

Tuesday 1/12/16 WOD

Strength:
Bench 5x3

WOD:
Teams of 2
3 rounds
2 min @ each station 
Tire flip
Farmer's carry
Sled push
1 min rest between rounds 
 

Sunday, January 10, 2016

Monday 1/10/16 WOD

Barbell warm-up

Bear complex
7 reps of 7 rounds 
1 power clean
1 front squat
1 push press 
1 back squat
1 push press 

WOD 2
3 rounds 
20 double unders 
20 T2B

Monday, January 4, 2016

Tuesday 1/5/15 WOD

Strength
Floor press
5x5

Skill:
Ring dips or muscle-up progression 

WOD:
3 rounds 
21 kb swings 
15 T2B
9 ring dips

Sunday, January 3, 2016

Monday 1/4/15 WOD

Challenge of the week 

Strength
Front squats
5x5

Skill:
C2B Pull-ups 

WOD 
Thrusters
C2B pull-ups