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11/31/16

BUY IN : DOUBLE UNDERS + BROAD JUMPS

Every MINUTE on the MINUTE for 8 MINUTES

ODD MINUTES - DOUBLE UNDERS- 50 x Double Unders

EVEN MINUTES - 8 x Max Distance Broad Jumps


WOD- 4 Rounds-

21(total) x  Sprint Drivers 

15 x Hanging Power Snatch (75/55lbs)

9 x Pull ups (round 1 and 3) / Chin ups (rounds 2 and 4)

30 x Sprint STRIDERS

---REST :60---


CASH OUT- 20 x Barbell Landmines
                 
50 x Flutters from Back
                 50 x Flutters from Stomach

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11/30/16

BUY IN-  FRONT SQUATS (from rack)- Every MINUTE on the MINUTE for 7 MINUTES complete 1 STRICT PRESS.....INCREASE weight each successful round up to a HEAVY SINGLE.

 

WOD-

PART A
Every MINUTE on the MINUTE complete :

 
2 x Pistol Squats(total)*

4 x Front Squats (from floor)*

6 x Power Cleans*

 
Use the remaining time to complete KB Swings (55/35lb)

 
          Part A is complete at 50 x KB Swings

 

*Weight on the bar is 50% of MAX BUY IN FRONT SQUATS

 
PART B
Every MINUTE on the MINUTE complete:


2 x Handstand Push ups

4 x Deficit Push ups (45/25lb)

6 x  Sit Ups

 

Use the remaining time to complete Wall Ball (20/14 lbs)

 

      Workout is complete at 50 x Wall Ball

 

**No REST between PART A and PART B

 

                -----WORKOUT has a 20 MINUTE TIME CAP---
Choose rep counts that allow you to progress slowly through the KB's and Wall Balls.  Feel free to modify mid WOD if necessary.
 

CASH OUT : Roll and Stretch

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11/29/16

BUY IN-  Crab Walk Races;  Down /Back/Down = 1 Race.  Each athlete will perform 4 races.  2 races facing forward.  2 races facing backward while crabwalking.


WOD

4 Minutes MAX REPS CLEAN & JERKS* (something that is challenging but you can move)

1 Minute REST

3 Minutes MAX BOX JUMP OVERS (24/20")

1 Minute REST

2 Minutes DEADLIFT /PENDLAY ROW**

1 Minute REST

1 Minute TOES to BAR

 

*WEIGHT CHOICES

A)155/110 lbs

B)135/95 lbs

C)115/80 lbs

D)95/65 lbs

**DEADLIFT / PENDLAY ROW- 1 x Deadlift + 1 x Pendlay Row = 1 Rep. Hold Form and Use the same barbell for all 3 Bar movements

 

CASH OUT : 1 MINUTE HOLLOW BODY HOLD x 2 rounds

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11/28/16

WARM UP

:30 Seconds Single Unders + 10 Burpees + :30 Seconds Double-Unders


10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold on PU bar

2 Rounds
4 Spiderman Push ups
5 Sit-Ups
3 Walkouts
5 Supermans

3 Rounds-
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

 

BUY IN :  PAUSING OVERHEAD SQUAT-
Every MINUTE on the MINUTE for 6 MINUTES complete 1 PAUSING OVERHEAD SQUAT + 2 OVERHEAD SQUATS.........Start light and INCREASE

 

WOD - 11.4-AMRAP 10 Min- (SCALE SO THAT YOU WILL REACH MUSCLE UPS!!)

60 Bar Facing Burpees

30 Overhead Squats 120/90 lbs

10 Ring Muscle Ups

 

---SCALED VERSION---
 

60 Bar Facing Burpees

30 Overhead Squats 95/65 lbs

20 Pull Ups

10 Ring Dips

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11/26/16

This workout is completed in TEAMS of TWO
One person working at a time
Switch whenever you want
 

WOD

 
1000 m RUN

250 x Double Unders

800 m RUN

200 x Steps of Lunge

600 m RUN

150 x SDHP (75/55lbs)

400 m RUN

100 x Box Jumps (24/20")

200 m RUN

50 x Alligator Push Ups

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11/26/16

THE TURKEY BUSTER

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THANKSGIVING 2016!!

BUY IN-  Ab stretch to ensure proper stuffing capacity



WOD- AMRAP 24hrs

Max calories of everything edible




Cash out-  Be sure to give thanks to those who made your day with family/friends/loved ones possible.*



*If you spend today at work, you must be doing something important, so THANK YOU!


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11/23/16

BUY IN : SNATCH COMPLEX

 Hanging Power Snatch + Overhead Squat + Power Snatch

 

EMOM for 12 Minutes (8 Rounds) complete 1 CYCLE of this COMPLEX....INCREASE weight each successful round.

 

WOD(20-15-10-5)


50 x Double Unders

 --then--

Power Snatch (115/75 lbs)

Russian twist ea. side (10/5lb)*


Finish with....

50 x Double Unders




*Do not achor feet as in video    http://www.bodybuilding.com/exercises/detail/view/name/russian-twist 


CASH OUT : Handstand Holds - 60 seconds - 2 Rounds

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11/22/16

BUY IN : PULL UP PROGRESSIONS-  Every 2 MINUTES for 10 MINUTES (5 ROUNDS)

3 x Strict Pull Ups

5 x Chest to Bar Pull Ups

7 x Pull Ups

 

WOD-

 
50 x Deadlifts*

 

Every MINUTE stop and complete 5 x Wall Ball (20/14 lbs)

 

*Deadlift Weight (Choose a weight where around 10 reps is failure)-

A) 275/185 lbs

B) 245/165 lbs

C) 215/145 lbs

D) 185/125 lbs

 

CASH OUT : AB Medley

 

30 Sit Ups

20 Hollow Rocks

10 V- Ups

 

2 Rounds

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11/21/16

BUY INBear Complex- EMOM for 6 Minutes complete 1 Bear complex.  Increase weight each round.


WOD-7 min AMRAP-

3 Thrusters (95/65 lbs)*
3 Toes-to-bar
6 Thrusters
6 Toes-to-bar
9 Thrusters
9 Toes-to-bar
12 Thrusters
12 Toes-to-bar
15 Thursters
15 Toes-to-bar
18 Thrusters
18 Toes-to-bar...

 


This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 
*A weight that you could perform 12-15 reps if fresh


Cash Out- Roll and Stretch




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