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New Years Eve 2016

NEW YEAR 2016-

31 Reps on All Movements-

Sumo Deadlift  High Pull (75/55lbs)

                    Ab Mat Sit Ups

                    Pull Ups

                    Push Press (75/55lbs)

                 whY not do Burpees


                   KNees to Elbows

                     Everybody Run (365m)

                    Wall Balls (20/14lbs)


                 whY not do Kettlebell Swings (55/35lbs)

                    Everyone Run (365m)

                    All do Box Jumps (24/20")

               OveRhead Squats (75/55lbs)

     

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12/30/16

BUY IN : BACK SQUAT (from bottom)-
Every MINUTE on the MINUTE for 7 MINUTES complete 3 reps BACK SQUAT @70-75% of 1 REP MAX.
These squats will be initiated from the bottom (full squat) position.  Set your rack low, stand, return to the squat position= 1 rep.  Start strong, with tight upper back, knees driven out etc.
 

WOD- For time:

125 x Sprint Striders

then....

 21-15-9-

Back Squat (135/95 lbs)

Toes to Bar

 
Finish with.....


125 x Sprint Striders

 

CASH OUT : 50 HOLLOW ROCKS

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12/29/16- Winter Running

Buy In- Floor / Bench Press- 5 sets of 3 reps-  Increase weight each set.  Last set shoot for 3 reps +2 more with a spotter.


WOD- For time:

200m Run

40 x Box Jumps (24/20")

26 x Alligator Push Ups

400m Run

30 x Box Jumps

20 x Alligator Push Ups

400m Run

20 x Box Jumps

12 x Alligator Push Ups

200m Run

10 x Box Jumps

6 x Alligator Push Ups


Cash Out -  2 sets of L-sit hanging holds for Max Time

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ianmb74@hotmail.com

12/29/16- Winter Running

Buy In- Floor / Bench Press- 5 sets of 3 reps-  Increase weight each set.  Last set shoot for 3 reps +2 more with a spotter.


WOD- For time:

200m Run

40 x Box Jumps (24/20")

26 x Alligator Push Ups

400m Run

30 x Box Jumps

20 x Alligator Push Ups

400m Run

20 x Box Jumps

12 x Alligator Push Ups

200m Run

10 x Box Jumps

6 x Alligator Push Ups


Cash Out -  2 sets of L-sit hanging holds for Max Time

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12/28/16

BUY INCLEAN COMPLEX-

2 x Clean Deadlift + 2 x High Hang Power Clean + 1 x Hanging Squat Clean

Every 90 seconds for 15 MINUTES (10 ROUNDS) complete 1 CYCLE of the SNATCH COMPLEX above.....Start light and INCREASE as your TECHNIQUE allows.

WOD- AMRAP 9 Minutes

3 x Power Clean (115/75 lbs)

3 x Wall Ball (20/14 lbs)

6 x Power Clean

6 x Wall Ball

9 x Power Clean

9 x Wall Ball.......

ADD 3 REPS to each movement EACH ROUND


If you completed the round of 12’s – 60 Repetitions Total
If you completed the round of 15’s – 90 Repetitions Total
If you completed the round of 18’s – 126 Repetitions Total
If you completed the round of 21’s – 168 Repetitions Total
If you completed the round of 24’s – 216 Repetitions Total

 

CASH OUT : 

100 Double Unders

REST 1 MINUTE

50 Double Unders 

REST :30 sec

25 Double Unders

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12/27/16

BUY IN-  Bar Muscle up Skill work (15 minutes).  If you have bar MUSCLE UPS down.  Complete as many pull up /pull overs as possible in 8 minutes.



5 Rounds (not necessarily for time):

4 x Bar Muscle ups

6 x Strict HSPU,

8 x Pistols (total)



Cash out- Couch and Pigeon stretch: Each for 2 minutes

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12/26/16

Time to burn those calories from this weekend!


WOD - FIGHT GONE BAD

 3 Rounds-

 Wall Ball 20/14 lbs

 Sumo Deadlift HighPulls (75/55lbs)

 Box Jumps 20"

 Push Press (75/55lbs)

 cal ROW

 
--rest :60--

 



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Christmas Eve 2016

12 Movements / 24 Reps Each-

Medball Squat Cleans (20/14")

Burpee Tuck Jumps

Thrusters (75/55lb)

Chin Ups

Box Jumps (30/24")

Hand Release Push ups

OH Squats (75/55lbs)

Knees to Elbows

KB Swings (70/55lbs)

Sprint Striders (24 each leg)

Single leg Box Squats (24 total)

Alternating leg split Jerks (12 each)

            ---DONE---

MERRY CHRISTMAS!!!  See you all on Monday!


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12/23/16

BUY IN-  Snatch Complex-  High Pull + Power Snatch + Overhead Squat + Full Squat-  EOMOM for 12 Minutes, complete 2 reps.

WOD- "Randy"-

75 x Power Snatch for Time (75/55lbs)



Cash Out- 100 x Double Unders for Time




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12/22/16

Buy In- Rowing-  Everyone Completes a 300m Warm up row.  Partners set is your rest.  

-then-

1 x 500m Row for time;  As soon as you complete your row, you will start your WOD.  This will of course mean that people will be starting at different times.  When you finish, PLEASE CHEER FOR FELLOW ATHLETES!!!

-then-

WOD

10 x Box Jumps 24/20"

10 x Jump Squats

10 x Jack Rabbits*

10 x Sit Ups

     As Many Rounds as Possible in 6 MINUTES (Just ROW once)

 

REST 2 MINUTES

 
-----REPEAT------

 

*Jack Rabbits- Like a Mountain Climber, only using both legs at the same time.


CASH OUT
: RING ROWS 2 sets of 15 reps

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