Thursday January 16, 2020

Posted on Jan 15, 2020 | 0 comments

WOD:

Every 2 min for 6 Rounds

Start each round with a 12/8 Cal Assault Bike

Rd 1: 15 Push Ups

Rd 2: 20 Sit Ups

Rd 3: 1 Min Plank

Rd 4: Side Plank (30s each Side)

Rd 5: 30 sec Ring Support Hold

Rd 6: 15 Ring Rows

Rest 3 Min and repeat with a 15/12 cal Row buy in

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Wednesday January 15, 2020

Posted on Jan 14, 2020 | 0 comments

Skill/Strength

EMOM x 12 min

Odd – T2B – as many as you can string together (unbroken) in 1-2 tries

Even – Handstand Hold – aim for 30-40 sec

WOD:

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

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Tuesday January 14, 2020

Posted on Jan 13, 2020 | 0 comments

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

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Monday January 13, 2020

Posted on Jan 12, 2020 | 0 comments

5 Min EMOM

3 Back Squats – 1x’s BW

rest 1 min

5 Min EMOM

3 Strict Press – 3/4 BW

rest 1 min

5 Min EMOM

3 Deadlifts 1.5x’s BW

(if you are using a lighter weight perform 5 reps each min)

Post WOD:

Assault Bike – 5 Rounds

30 sec Sprint

1:30 sec rest/easy ride

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Saturday January 11, 2020

Posted on Jan 10, 2020 | 0 comments

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

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Friday January 10, 2020

Posted on Jan 9, 2020 | 0 comments

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option
7 rounds for time of:
5 power snatches
sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option
5 rounds for time of:
5 power snatches
sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.

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Thursday January 9, 2020

Posted on Jan 8, 2020 | 0 comments

Today: Open Gym 6-10am, 4-6:30pm

Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row

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