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WOD

Monday 09.23.2019

POSTED ON September 22, 2019

WDO | Monday 09.23.2019

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Warm Up:
50ft reverse bear crawl
10 down dog toe taps
5 yoga push ups
5 squats with a press out
x2-3 sets
 
Foundation
A. Strict Press 5-5-3-3-2; rest 1-2min *take the bar from the ground
 
Metcon
 
RX (Level 1)
150 wall balls for time 20/14 10ft/9ft *Every time you stop performing the wall ball movement perform a 400m penalty run.

WOD

Saturday 09.21.2019

POSTED ON September 20, 2019

WDO | Saturday 09.21.2019

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Warm Up:
10 goriners
10 down dog toe taps
10 russian baby makers
x3
50ft butt kicks
50ft high knees
100m run
x3
 
Metcon:
 
RX (Level 1)
50/40 cal row
200m med ball run 20/14
50 burpee box jump overs 24/20
200m med ball run 20/14
50 deficit push ups 4in
200m med ball run 20/14
50 pull ups
200m med ball run 20/14
50/40 cal row
For Time

WOD

Friday 09.20.2019

POSTED ON September 19, 2019

WDO | Friday 09.20.2019

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Warm Up:
5/5 single arm KBS
20 jumping jacks
5 yoga push ups
x2-3
10 reverse wall slides
5 hollow arch roll
10 lemon squeeze
5/5 DB high pull
x2-3
 
Metcon:
 
RX (Level 1)
4min AMRAP
45 Kettlebell Swing 70/53
ME call row remaining time
 
rest 2min
 
4min AMRAP
40/30 cal air bike
ME sand bag clean remaining time 150/100
 
rest 2min
 
4min AMRAP
600m run ME
Dumbbell Snatch remaining time 50/35

WOD

Thursday 09.19.2019

POSTED ON September 18, 2019

WDO | Thursday 09.19.2019

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Warm Up:
200m jog
20 jumping jacks
15 mountain climbers
x3
 
Aerobic Metcon:
10min AMRAP
1000m row
50 double unders
100ft double kettlebell front rack carry
 
rest 5min
 
10min AMRAP
2.0k bike
10 handstand push ups to deficit
1min dead hang
 
rest 5min
 
10min AMRAP
800m run
10/10 kb snatch
10 half burpee
 
Cool Down:
3 rounds for quality
2min couch stretch L/R
1min saddle eagle L/R

WOD

Wednesday 09.18.2019

POSTED ON September 17, 2019

WDO | Wednesday 09.18.2019

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Warm Up:
5/5 KB high pull
5/5 single arm db press
:15 supinate dead hang
x3
 
Foundation:
A1.) Weighted Pull Up 3-3-2-2; rest 1min
A2.) Weighted Dip 5-5-3-3; rest 1min
 
Metcon: RX (Level 1)
21 chest 2 bar
15 strict handstand push ups
9/9 pistol squats L/R
3 rounds for time

WOD

Tuesday 09.17.2019

POSTED ON September 16, 2019

WDO | Tuesday 09.17.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 hang snatch
5 snatch balance
5 hollow to arch kips
x3
 
Metcon: 20min Clock
 
RX (Level 1)
40 cal row
40 toes 2 bar
40 overhead squats 95/65
2 rounds
(must complete by 18:00) with remaining time 1 rep max hang snatch

WOD

Monday 09.16.2019

POSTED ON September 15, 2019

WDO | Monday 09.16.2019

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Warm Up:
:15 dumbbell hold overhead L/R
5 half burpee
6/6 dumbbell high pull
5 half burpee
x2-3
4 heiden to broad jump
8 alternating step ups
6 candle sticks
x2-3
 
Prep window 8min
6 push jerk 15 DU
6 step up
15 DU
x3; rest 1min between each set
 
Metcon:
RX (Level 1)
25 dumbbell push jerks 50/35
50 double unders
25 weighted step ups 50/35
24/20 50 double unders
3 rounds for time

WOD

Saturday 09.14.2019

POSTED ON September 14, 2019

WDO | Saturday 09.14.2019

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Warm Up:
5 muscle clean
5 clean high pull
5 squat clean
x3
5 front squat
5 push jerk
5 back squat
5 push jerk
x3
 
Strength Metcon:
Every 2:30 you must complete the lift. *All athletes will begin with an empty barbell and progress by 10lbs each time. *Beginners will have a weight chosen by them and their coach and will use that weight for 10 sets to practice.
 
Bear Complex 1 Clean +1 Front Squat + 1 Shoulder Overhead + 1 Back Squat + 1 Shoulder Overhead Athlete must find their max weight for the full 5 reps (known as “Bear Complex“) without dropping the bar. Squat Clean into the Front Squat is acceptable. Any style Shoulder-to-Overhead is acceptable (including thruster-jerks).
 
Cool Down:
2 rounds for quality
1min puppy dog
1min shoulder T L/R
1min hurdler stretch L/R

WOD

Friday 09.13.2019

POSTED ON September 12, 2019

WDO | Friday 09.13.2019

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Warm Up:
5 scap pull ups + 5 hollow to arch kips
50ft reverse bear crawl
10 reverse wall slides
5 empty bar bench press
x3 sets
 
Foundation: (15-20min to complete)
A. Bench Press; rest 1-2min between each set
1×5 80%
1×5 85%
1×5 85%
1×3 90%
1×3 90%
 
Metcon:
 
RX (Level 1)
50 wall balls 20/14 10ft/9ft
25 toes 2 bar
40 wall balls 20/14
20 toes 2 bar
30 wall balls 20/14
15 toes 2 bar
20 wall balls 20/14
10 toes 2 bar
10 wall balls 20/14
5 toes 2 bar

WOD

Thursday 09.12.2019

POSTED ON September 11, 2019

WDO | Thursday 09.12.2019

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Warm Up:
5 strokes rower legs only
5 strokes rower arms only
10 groiners
10 heidens
x3
 
Aerobic Metcon: In teams of 2-3 complete
8,000m row switch at any time but no one is allowed to row past 1000m in 1 set. Before the person that is going next is allowed to get on the rower they must perform 10 burpees and their active rest team mates must perform 5.
 
Cool Down:
3min seated straddle
2min single leg forward fold L/R
1min couch stretch L/R

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