Archive for the ‘Uncategorized’ Category

Tuesday’s Program

Tuesday, June 13th, 2017

Ron_06_13_17

Warm-up:

Coaches choice

 

Work capacity:

Every minute on the minute for 15 minutes

First minute: 5x Push press (155 / 115)

Second minute: 15x KB swings (72 / 55)

Third minute: 40x Double-unders

Repeat triplet for 15 minutes

 

WOD:

3 rounds

Rest for exact amount of time required to complete previous interval

Run 200m

Rest

Run 400m

Rest

Run 800m

Rest

 

Post time to comments.

“Alotta Tabata”

Monday, June 12th, 2017

Brittany_06_12_17

Warm-up:

Coaches choice

 

WOD:

“Alotta Tabata”

Compare to Tuesday, June 18th, 2013

Complete, with 1 minute rest in-between each exercise:

Tabata Bottom-to-bottom squats

Tabata Sit-ups

Tabata Push-press (75 / 55)

Tabata Sit-ups

Tabata Rows (Calories)

Tabata Sit-ups

 

Post reps to comments.

Sunday’s Program

Sunday, June 11th, 2017

Class_06_11_17

Warm-up:

Coaches choice

 

WOD:

30 minute AMRAP

2 person teams

20x Med ball sit-up toss over 20” box (20 / 14)

20x Burpee over partner hold plank (no plank, no rep)

15x Partner squats with med ball between backs (if med ball falls, 15x jumping lunges each)

15x Team deadlifts at 70% of total bw

 

Post rounds to comments.

Saturday’s Program

Saturday, June 10th, 2017

Class_06_10_17

Warm-up:

Coaches choice

 

WOD:

3 rounds

50x Prisoner squats

40x Sit-ups

30x Push-ups

20x Pull-ups

10x Burpees

15 ft Rope climb, 1 ascent

 

Post time to comments.

Friday’s Program

Friday, June 9th, 2017

Class_06_09_17

Warm-up:

Coaches choice

 

Strength:

Bench press

6x 70%, 6x 70%, 6x 75%, 6x 75%

 

WOD:

Max rounds in 12 minutes

6x Clean & jerk (135 / 95)

9x Chest to bar pull-ups

12x Double-unders

 

Post rounds to comments.

Thursday’s Program

Thursday, June 8th, 2017

Cheech_06_08_17

Warm-up:

Coaches choice

 

Work capacity:

Run 1 mile

Do 100x squats at 1/2 mile mark

20 minute cap!

 

WOD:

Max rounds in 12 minutes

5x Push jerk (155 / 115)

25x Double unders

 

Post rounds to comments.

Wednesday’s Program

Wednesday, June 7th, 2017

Class_06_07_17

Warm-up:

Coaches choice

 

Work capacity:

Intervals

Record average time for all intervals

Row 10x250m

Rest for 1 min or if working with partner, their work time

 

WOD:

For max reps

18 minute time cap

30x Clean (135 / 95)

30x Clean (155 / 115)

30x Clean (185 / 135)

Max reps Clean (225 / 155)

 

Post reps to comments.

“Dirty thirty”

Tuesday, June 6th, 2017

Class_06_06_17

Warm-up:

Coaches choice

 

Work capacity:

EMOM for 12 minutes

3x Thrusters (155 / 115)

6x Burpee over bar

 

WOD:

“Dirty thirty”

1 round

Row 30 calories

30x Wall-ball (20 / 14)

30x Box jumps

30x Back extensions

30x Sit-ups

30x Push-ups

30x Knees to elbows

30x KB swings (55 / 35)

Row 30 calories

 

Post time to comments.

Monday’s Program

Monday, June 5th, 2017

Dan_06_05_17

Warm-up:

Coaches choice

 

Strength:

Squat clean

5x 60%, 5x 60%, 5x 65%, 5x 65%

 

WOD:

Compare to Wednesday, June 16th, 2010

5 RFT

15x Power snatch (95 / 75)

Run 400m

 

Post time to comments.

Sunday’s Program

Sunday, June 4th, 2017

Norma_06_04_17

Congratulations Norma on your PR!

 

Warm-up:

Coaches choice

 

WOD:

3 person team

300 calorie row

150x Push press (115 / 75)

300x Double unders

150x Squat cleans (115 / 75)

300x sit-ups

150x Burpees

400m Run as a team

 

Post time to comments.