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12/31/15-NEW YEARS EVE!!

WOD- (10-1)-

Overhead Box Step-overs (45/25lb)*

Pull-ups




*Overhead Box step-over=  Holding a plate fully extended overhead step up and over the other side of the highest box you can manage.  Be sure to fully extend the hips at the top and stand all the way up.  Every time you reach the other side of the box = 1 rep



**Starting with and after every other set you will complete either 20 x sit ups, or 16 x Hand release push ups;

----------------20 x Sit ups

10 x Step overs
10 x Pull ups
9 x Step overs
9 x Pull ups
---------------16 x Hand release push ups
8 x Step overs
8 x Pull ups
7 x
7 x
---------------20 x sit ups etc.......



Cash Out- Stretch out and tell us about your New Years Eve plans!!!!


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12/30/15

BUY IN : Power Clean + Squat Clean-

 

Every 90 SECONDS for 12 MINUTES (8 Rounds) complete 1 Power Snatch + 1 Squat CSnatch.......Start at a MODERATE WEIGHT and INCREASE each successful round.

 

WOD-4 rounds-

 

15 x Overhead Squat (95/65lbs)

15 x Toes to Bar

15 x Power Snatch (95/65lbs)

15 x KB Swings (55/35lbs)
 



 

CASH OUT : Couch Stretch - 2 minutes on each leg

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12/29/15



BUY IN : Pause FRONT SQUAT (:03) + FRONT SQUAT

 Every MINUTE on the MINUTE for 8 MINUTES complete 1 PAUSE FRONT SQUAT + 1 FRONT SQUAT @ 70% of your 1 REP MAX FRONT SQUAT....Pause is a 3 second hold at the bottom.

 

WOD- For 3 Rounds- Every MINUTE on the MINUTE for 4 MINUTES * complete :

 3 x Hanging Squat Cleans (135/95lbs)

3 x Shoulders to Overhead

16 x Sprint Drivers

 
*MINUTE 4 complete

 

3 x Hanging Squat Cleans

3 x  Shoulders to Overhead

MAX Sprint Drivers

 

----REST 2 MINUTES----

 


 

**SCORE is Number of Sprint Drivers totaled from MAX sets

 

CASH OUT : Ring Rows - 2 sets of 15 reps



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12/28/15

Buy In- Handstand Walking Practice (15 min)-  Challenge yourself.  If you are really good at plain Jane HS Walks, then set up an obstacle course.  If you have not quite mastered this skill try it with a spotter. If we are just introducing you to this skill, lets just practice getting upside down!

WOD- EMOM for 10 minutes Complete-

10 x Wall Balls (20/14lb)

10 x Burpees


--then right into--


EMOM for 5 minutes-

30 x Double Unders

10 x Push Press (75/55lbs)


Cash Out- Stretch with group if time



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ianmb74@hotmail.com

12/26/15


-WOD- AMRAP 26 minutes-

200m Run

10 x V-ups

15 x Deadlifts (135/95lbs)

400m Run

30 x Flutters from Stomach (total) *do not let your knees touch!*

10 x Power Cleans (135/95lb)

600m Run

:10sec x Hanging L-sit (A FULL 10 sec!)

5 x Snatch (135/95lbs)


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CHRISTMAS EVE 2015

Christmas Eve
12 Days of Christmas! For those of you who missed the party. We wouldn't want you to also miss out on the tradition.  We would advise all of you to listen to the song before coming in to workout because inevitably one of you will screw it up and not understand how the WOD works ;)

WOD:
1x Clean and Jerk (135/95)
2x Deadlifts (135/95)
3x Burpees
4x Pull Ups
5x Tuck Jumps
6x Sit Ups
7x KB Swings
8x Double Unders
9x Push Ups
10x MB Squat Cleans
11x Split Jerks (135/95)
12x Front Squats (135/95)


--------------------------------------------------------------------------------------------------------------------

Alternate- Only if you were at the party and have done 12 days of Christmas this year;

16 minute AMRAP:

10 x Wall Balls

5 x Burpees

4 x Alternating Staggered hand Push ups (2 each)

30 x Double Unders

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12/23/15

Warm up- Practice modifications for your Muscle ups (eg. low set rings, banded Muscle up,C2B w/ push ups, etc.)

Buy In
- Thrusters- EOMOM for 10 minutes complete 1 Thruster from the floor.  Increase load each successful set to finish with 1 rep max for the day.


WOD-For Time (work hard, work fast!): 

9-6-5 reps of:

Thruster (70% of your 1 rep for the day)

Bar Muscle Up



Cash out- 4 sets of 4 reps of T2B eccentrics;  Bring your toes to the bar however you can get them there (even with assistance. Once they are there, lower them with strait (or nearly straight) legs as slowly as possible.

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12/22/15

BUY IN : PAUSE BACK SQUAT + BACK SQUAT

 

Every MINUTE on the MINUTE for 12 MINUTES complete 1 PAUSE BACK SQUAT (:03) + 1 BACK SQUAT......Start at a moderate weight and INCREASE each successful round.

 

WOD-12 min AMRAP*

 

Bar Hop Burpees

Pendlay Row

Ground to Overhead

 

*INCREASING LADDER starting at 1 rep and ADDING 1 rep each ROUND

 
CASH OUT : TABATA SUPERMANS & HOLLOW ROCKS - alternate between the two

 

(20 seconds "ON" - 10 seconds "OFF" - 8 ROUNDS)

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12/21/15

Buy In- Snatch Complex- EMOM for 6 minutes complete 2 reps; Hang High Pull / Hang Power Snatch/Full Snatch = 1 rep

WOD- 2 Rounds for time of:

20 x Overhead Squats (115/75lbs)
20 x TTB
10 x Squat Snatch, (115/75lbs)
8 x Chest to Bar Pull Ups
8 x Push Jack



Cash Out- Stretch out as a group

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ianmb74@hotmail.com

12 Days of Christmas 2015!!

Christmas Eve
12 Days of Christmas!  I would advise all of you to listen to the song before coming in to workout because inevitably one of you will screw it up and not understand how the WOD works ;)

WOD:
1x Clean and Jerk (135/95)
2x Deadlifts (135/95)
3x Burpees
4x Pull Ups
5x Tuck Jumps
6x Sit Ups
7x KB Swings
8x Double Unders
9x Push Ups
10x MB Squat Cleans
11x Split Jerks (135/95)
12x Front Squats (135/95)

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