FOCUS: 10min EMOM Even Min – 5 Deadlift @70% Odd Min – 8-10 Wall Balls (20/14) WOD: 3RFT 15 Burpees 400m Run 15 Pull Ups *2:00 Rest *score is total time, including rest! *Run sub = 500m Row or 40/28 Bike MOD WOD: 3RFT 15 Burpees 400m Run 15 Jumping Pull Ups or Ring Rows *2:00 Rest You guys know what this means with a rest in there….that 400m run should be 80% of your 400m sprint!
SATURDAY WOD: 4 Rounds With a 3min clock… 250m Row then AMRAP of, 8 Alt Hang DB Snatch (55/35) 8 Ring Rows (feet up) *1min Rest *score each round MOD WOD: 4 Rounds With a 3min clock… 250m Row then AMRAP of, 6 Alt Hang DB Snatch 6 Ring Rows *1min Rest ______________________________________________ FUNDAY SUNDAY PARTNER WOD: 3 RFT 2:00 OH BB Lunges (115/75) 400m MB Run Together 2:
BRING YOUR OUTDOOR RUNNING GEAR!!! FOCUS/WARM UP: (a) 5 complexes of the following… Dip shrug HPC Strict Press Front Squat Push Press HSC Push Jerk Full C&J *this is done as a group, with an empty bar (b)5min quick review of C&J options STRENGTH: 15mins to find 1RM Clean & Jerk! 1 x 5 reps 3 x 3 reps 3 x 1 rep * add load each time and focus on consistency thru the mechanics of th
Tomorrow we are going to give our shoulders a bit of a break from going overhead and try to get out body moving out some of that junky soreness that has probably crept in over the last week or so, get the lungs working, and push those legs to a little overloading. Nothing should be overly challenging , and if it is, go ahead and scale it right back so it isn’t. Oh and just a friendly reminder that
It’s SHOULDER DAY!!!!! There is a huge psychological component in this workout. It is the little voice in your heads that will tell you, you’ve had enough. This is what we want to push through to see where it takes you. Aside from that, there is a strength endurance test specifically in your shoulders that will be the main challenge; then, as the rounds progress, your aerobic capacit
It’s a ZOMBIE vs HUMAN EMOM ‘kinda day! Dress up if you dare althou I likely won’t because I will be too cold ;0 WOD: 5:00 Rounds x 6 Min 1 – ‘Zombie’ performs 1min AMRAP of pull-ups while ‘Human’ watches! Min 2 – ‘Zombie’ tries to catch ‘Human’ in 100m sprint! Min 3-5 – ‘Human’ performs 10 burp
Do you know what it takes to put together a “small” fundraising event? It takes a community – a whole lot of help from your community – that’s what it takes! You guys CRUSHED it last weekend and were able to donate just over $8000 to a local family who’s young mom/wife has been give a limited amount of time to live with stage IIII breast cancer and is currently
SATURDAY It’s a FUN Team WOD today! FOCUS: 15mins to work on a skill of your choice *preferably no barbells WOD: 15min AMRAP Teams of 2 3 Wall Balls (20/24) 3 KBS (24/16) 3 Cal Row 6 Wall ball 6 KBS 6 Cal Row…..etc *adding 3 reps per round, per movement *these are alternating rounds so 1 partner does 1 round, and then the next partner does next round! _________________________________
WEDNESDAY FOCUS: 15min to work to a heavy Clean! *the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that you are maintaining crucial points of performance!! WOD: 16min AMRAP 5 P. Clean (155/115) 8 Pull Up 30 DU *DU sub = 80 singles or 15 attempts! ____________
FOCUS: 15mins to work towards 70% Deadlift WOD: 20min EMOM (4 rounds) M1 – 12/8 Cal Row M2 – 8 Deadlift 70% M3 – 10 Russian KBS (32/24) M4 – 10 Box Jump (24/20) *the KSB are meant to be heavy because you are only doing RUSSIAN’s. *step ups are acceptable – practice ‘jumping’ if you can thou – it’s good for you!