Blake

Monday July 1st

                                                   Blake stretching out the groin


Warm up

Skill: Handstand holds or walks


Hero WOD
"Blake"

4 rounds
100 foot walking lunge with plate overhead
30 Box Jumps
20 Wall Balls
10 Handstand Push ups

"Blake"

Skill- handstand walks or handstand holds

Max holds or walks

4 rounds of:

"Blake"

100 foot overhead plate lunges

(Length of mat and back)

30 box jumps 24/20"

20 wall balls 20/14

10 handstand push-ups 

OPEN GYM

 Come in from 12-2 and work on lifts,technique, and movements.

Do the Kip!

Saturday June 28th

"Do the Kip!" (Music video coming soon! ;)
Warm-up
3 X 250 meters Row

2 Rounds
1 min Hollow Rock L-rocks
1 min supermans


Skill work: Kipping Pull-ups

WOD

TABATA
8 rounds 20 secs on/10 secs rest

Strict Shoulder Press (75/55)
Jump and touch 6  in above
Squat cleans (75/55)

Upside down

Friday, June 28th


Upside Down

Snatch Complex
Power snatch, Hang snatch and Overhead squat  1 RM  (cant drop the bar inbetween)

Skill- Handstand pushups
3 HSPU's OTM for 6 min

For Time:
20 Handstand Push-ups
40 Front Squats
40 Front Rack Lunges

*Every min 10 Double Unders

Pineapples

Thursday June 27th

Warm up Dodgeball!

OTM for 5 mins: 5 reps light deadlift (95/75)

Find 5 RM Deadlift 5-5-5-5-5

WOD
3 rounds for time
15 min time cap

400 meter run holding dumbbells (35/25)
10 DB Deadlifts (same DB)
12 Thrusters

Get the cat out the bowl!

Wednesday June 26th

Power clean: 8-8-5-5-3-3-2-2-1-1

"Get the cat out the bowl!"
WOD

20 min AMRAP
8 Goblet Squats
12 DB Push Press
15 Sit-ups

Fight Gone Bad

Tuesday June 25th

"Fight Gone Bad"

5 Rounds

60 secs per exercise followed by 3 minute rest between rounds.

SDHP (75/55)

Wall-ball (20/14)

Push Press (75/55)

Box jumps (24/20)

Calorie Row

AB-tastic

Monday June 24th


"AB-tastic"

3 Rounds
10 med ball sit-ups
10 med ball toes to bar/post
6 Turkish get-ups

12 min to find your 20 RM Overhead Squat

WOD
L-Sit on the rings or off a box with one leg
Need to go as many rounds as needed to reach 120 total seconds (2min)
When your feet hit the ground you must complete:
10 DB one arm snatches (50/35)
OH DB walking lunge length of barn

Open Gym 12-2

Hang in There!

Saturday June 21st

Fun Warm up :)


12 min to find 5 RM Back Squat


WOD
10 mins on the clock
ODD Minutes: 5 Back Squats w/85% of % RM
EVEN Minutes: Toes to Bar

WOD is scored by how many toes to bar you can get in!

Catch me if you can

Friday June 21st

WOD "Catch me if you can"

30 DU's
10 Overhead Squats (95/65)
*You have 5 min to do 3 rounds, the rest of the 5 min is for rest!
 THEN
10 Sumo deadlift to high pull
20 Hand release pushups
*You have 5 min to do 3 rounds, the rest of the 5 min is for rest!
 THEN
21-15-9
Deadlift (155/115)
Wall-balls (20/14)

Dont let the clock beat you!!

Worm up 15 min)

Band streching shoulders, runners lung, pagan pose, site in squat with band

Go over split jerk tequnick followed by

15 min to find 1RM split jerk

          

             "Fran"

           21-15-9

Thrusters Rx(95/75) scal(45/15)

Pull ups scal jumping pull-ups 

15 min time cap

Wednesday, June 19th

12 min to find 5RM Overhead Squat

Chipper for Time:
10 Bar-facing burpees
30 hang power snatches (115/95)
30 Ring Rows
30 hang power cleans (115/95)
30 Ring Push-ups
30 deadlifts (115/95)
30 Ring leg raises
10 Bar-facing burpees


30 min Time Cap

Tuesday, June 18th

Tuesday, June 18th

Warm-up

PVC overhead squat holds and pass overs
Row- technique
Row- 300 m for time, rest 1 min    3 rounds

10 min Push Press  8-8-5-5-3-3-1-1

"Loaded Cindy"    5 rounds for time:
5 Strict Pull-ups
10 HR Push-ups
15 Squats
8 Thrusters  (75/45)
Row 250 m

Monday June 17

Monday June 17

"FAST AND FURIOUS"


Skill Work: 10 min DU's

10 mins to find 1 RM Front Squat

3 Front Squats otm for 8 mins @70% of 1 RM



WOD

10 min AMRAP

7 Sqt Snatches
7 Box Jumps
7 Ring Dips