Archive for April, 2017

Friday’s Program

Friday, April 28th, 2017

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Warm-up:

Coaches choice

 

 

WOD:

14 minute AMRAP:

30x Double unders

9x HSPU’s

6x Pistols (L / R)

3x Muscle-ups

 

Post rounds to comments.

“Fight Gone Badish”

Thursday, April 27th, 2017

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Warm-up:

Coaches choice

 

Strength:

Shoulder press

Week 4

 

WOD:

“Fight Gone Badish”

3 rounds

1 minute each movement

Assault bike (calories)

Box jumps

Ground to OH

Pull-ups

OHS

Push-ups

Rest 1 minute

 

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Wednesday’s Program

Wednesday, April 26th, 2017

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Warm-up:

Coaches choice

 

Work capacity:

Minute 1:  30x KB swings (95 / 35)

Minute 2: 15x Burpees

Minute 3:  20x alt. lunges with KB

 

WOD:

For time:

15-20-25 reps of:

T2B

Shoulder to OH (115 / 85)

Front squat (115 / 85)

 

 

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Tuesday’s Program

Tuesday, April 25th, 2017

IMG_8721

Warm-up:

Coaches choice

 

Work capacity:

3RFT

21-15-9

wall ball (20/14)

Row or bike (calories)

 

WOD:

For time:

15x Thrusters (135 / 95)

21x SDHP (135 / 95)

12x Thrusters

15x SDHP

9x Thrusters

9x SDHP

 

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Monday’s Program

Monday, April 24th, 2017

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Warm-up:

Coaches choice

 

Strength:

Week 4 – Back Squat

8-8-8-8-8 reps

65-70-75-75-80%

 

WOD:

For time:

60x Double unders

20x Power cleans (135 / 95)

30x Burpees

60x Double unders

20x Deadlifts (135 / 95)

30x Burpees

60x Double unders

20x Pull-ups

30x Burpees

60x Double unders

20x T2B

30x Burpees

 

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“Girl Relay”

Sunday, April 23rd, 2017

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Warm-up:

Coaches choice

 

WOD:

“Girl Relay”

3 person teams

Must have at least 1 female on team

Run 800m

Elizabeth

Fran

Isabel

Grace

Diane

Karen

Run 800m

 

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Saturday’s Program

Saturday, April 22nd, 2017

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Warm-up:

Coaches choice

 

WOD: 

30 minute AMRAP

20x Deadlifts (75 / 55)

20x Jump squats

20x Power cleans (75 / 55)

20x Burpees

20x Front squats (75 / 55)

20x Push-ups

20x Push press (75 / 55)

20x Front rack lunges (75 / 55)

Run 200m

 

Post rounds to comments.

Friday’s Program

Friday, April 21st, 2017

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Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM 

3x Pull-ups

10x *Hang cleans (95 / 75)

* You must add 2 reps to the hang clean each successful round. Bar cannot touch the floor during  set. Pull-ups remain 3 reps the entire time. 

Last round is 24x hang cleans…

 

WOD:

15 minute AMRAP 

8x Back squats (185 / 135)

16x Chest to bar pull-ups 

80x Double unders

 

Post rounds to comments.

Thursday’s Program

Thursday, April 20th, 2017

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Warm-up:

Coaches choice

 

WOD:

Every 3 minutes for 30 minutes:

30 seconds for max effort calories, then REST for  2 minutes 30 seconds. While resting, you must AMRAP sit-ups. 

Score = max calories and sit-up totals combined!!!

 

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Wednesday’s Program

Wednesday, April 19th, 2017

 

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Warm-up:

Coaches Choice

 

Strength:

Shoulder Press- week 3 (Recovery week)

4-4-4-4-4 reps

65-65-70-75-75%

 

WOD:

Minute 0-8

21-15-9 reps

OHS  (95 / 75)

Burpee over bar 

Minute 8-16

Clean and Jerk (95 / 75)

T2B

Minute 16-completion

Box jump over (24” / 20”)

KB snatch (55 / 35)

 

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