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Friday

5 Mar

Screen Shot 2015-03-05 at 6.00.04 PM

WU
10 Min Med Ball Drills
1 Length Inchworm/Up Dog
1 Length Sampson/ Spiderman

WOD

12 Rounds
30 seconds to do 1 Length Sled Push
30 Seconds to do Max L or DH Pull-ups or Max Seesaw KB Press
1 Min Off
 
*Alternate Pull-ups and Presses each round

then

21-15 -9
KB Headcutter
Toes to Bar

RX: 53/35#

Foundation
10 Mins

10 KB Head Cutter
10 Sit-ups
200m Ski or Row

Challenge
Re-run Flutter Kick/Hold 30/30

Thursday

4 Mar

Screen Shot 2015-03-04 at 5.43.22 PM
Ben on Tuesday’s Grind.

WU
Nada

WOD

Teams of 3 – Each person does all 3 intervals for each of the 3 exercises

3 Min Row
2 Min Row
1 Min Row

3 Min Ski
2 Min Ski
1 Min Ski

3 Min Double Unders or NPU Burpee
2 Min Double Unders or NPU Burpee
1 Min Double Unders or NPU Burpee

*Rotation will be CV exercise > Hold > Rest
Holds will be OH for 1 min intervals, Zercher for 2 min intervals & farmer for 3 min intervals. RX= 70/40# but find something that works for your current ability, slamballs, med balls etc.. No penalty for dropping so challenge yourself.

Cooldown
Roll out

Wednesday

3 Mar

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Tuesday

2 Mar

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WU
5 Min Row, Ski or Double Under Practice for the jumprope challenged

5 Min Med Ball Toss

WOD

Ascend from 1 and repeat back to 1 every time you do a new movement

1 Big Lap Rack Carry (HEAVY..if you can clean them you can carry them)
2 Lengths Heavy Gimme Gimme (between 1st/3rd Pole)
3 Bar Muscle Ups > L/Tuck Pull-ups or DH Pull-ups
4 Tire Flips + jump or step through
5 Sandbag Step-ups Per Side
6 Sandbag Ground to OH

* this is one of those ascend descend deals where every time you do a new exercise you have to get there from the top the list at 1 then after completing that new exercise you have to work back to 1.  (1,2,1,2,3,2,1,2,3,4,3,2,1,2,3,4,5,4,3,2,1,2,3,4,5,6,5,4,3,2,1)  Scaling should be challenging for the reps for your current ability. (AHASP)

then

12 mins for Max Cals
Teams of 3-4
10/6 Cal Ski followed immediately by 3 shuttle sprints then tag out.

Challenge
1 Set of Max Consecutive Head Cutters 70/44#….maintain movement
Stretch

Monday

1 Mar

WU
3 Rounds or 10 mins

200 M Ski/Row
10 Burpees
1 Length Sandbag Drag
1 Length Lunge Dislocate

Banded Shoulder Stretches off Rig

WOD

6 Rounds NFT (18 min Cap)
5 Push Press (Ascending in Weight each round until challenging for 5) 1 Max Effort Ring Support Hold (ADV: Tuck Hold)

* Push Presses start from the floor, rest as needed between rounds

Foundation: KB Push Press

then

Wheel of Pain x 3

Challenge
Core Challenge

Saturday

28 Feb

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WU
10 Min Gimme Gimme Relay

WOD

Teams of 3 

8 mins for total Cals + Slamballs
Ski for Cals
Heavy Gimme Transport
Max Slamballs

5 Mins off

8 mins for total Cals + SlamballsRow for Cals
Tire Flip Transport
Max Slamballs

 

 

Friday

26 Feb

IMG951569
Jeff falls victim to the box. Good enough for 4 stitches.  Step-ups anyone?

WU
3 Rounds or 10 Mins
Burpee Broad Jump Down
7 KB Headcutters
Bear Crawl Back
7 Slamballs

5 Min Free Roll or Stretch w/ WOD explanation

WOD

“Dirty Dozen”
12 Calorie Row
12 Burpee Box Jumps (over to other side)
12 DH Pull-ups
12 KB Headcutters
12 Single Arm KB Push Press (per side) 1 Lap (2 Lengths) Sand Bag Drag
12 KB Snatches (per side)
12 ft Rope Climb
12 Ring Dips
12 Lengths (6 Laps Farmer Carry)
12 Sandbag Ground to OH
12 Calorie Ski

RX: 20 in Box for all, Single KB work to be done with 53/35#. Sandbag Drag @100/70#, Farmer Carry @ 70/44#, G2O 70/40#

Foundational for Quality 20 Min Cap
 12 Calorie Row
12 Burpee Box Jumps (over to other side)
12 DH Pull-ups or Ring Rows
12 KB Headcutters
12 Single Arm KB Push Press (per side) 1 Lap (2 Lengths) Sand Bag Drag
12 KB Single arm Swing (per side)
12 ft Rope Climb or Up/Down
12 Ring Dips or Push-ups
12 Lengths (6 Laps Farmer Carry)
12 Sandbag Ground to OH
12 Calorie Ski

with the remainder of class Spend 15 Mins working on a weakness even if that weakness is flexibility!

Cooldown
1 Length Inchworm > Up Dog

1 Length Sampson Spidey Stretch

 

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