workout of the day
12.29.2021
WOD
"What's Next?"
5 Rounds for Time
15/12 cal row
10 TTB
9 snatch- power or squat*
*snatch weight increase each round
RX 95/65 105/75 115/85 135/95 155/105
INT 75/55 95/65 105/75 115/85 135/95
SC 45/35 65/45 75/55 85/65 95/75
Warm Up
2 sets
dual KB overhead carry 100 feet
5 each side single arm KB press
1 *Barbell complex*
cardio 1:00
*Barbell Complex*
2 hang muscle snatch
2 overhead squats
2 hang power snatch
2 snatch balance
2 power snatch
Mobility for shoulders
lat foam roll x 30 seconds each side
overhead opener- stretch shoulder flexion- grab a racked bar and drop your chest down through your arms x 1:00
reach, roll, and lift x 5 each side
Strength
Front Squats
5 reps @ 75%
3 reps @ 85%
1 rep @ 90% x 3 sets
WOD
"What's Next?"
5 Rounds for Time
15/12 cal row
10 TTB
9 snatch- power or squat*
*snatch weight increase each round
RX 95/65 105/75 115/85 135/95 155/105
INT 75/55 95/65 105/75 115/85 135/95
SC 45/35 65/45 75/55 85/65 95/75
12.27.2021
WOD
"Annie on the Water"
50-40-30-20-10
calories row
DUs or singles x 2
abmat sit ups
Warm Up
3 sets
Cardio 1:00
20 DB rear delt flies- light weight
10 push ups
30 single unders
Primer
3 sets
single arm DB high pulls x 8
hamstring curls on MB x 10
4-6 strict pull ups + 15 second active bar hang
Strength
bench press
find your heavy for today
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%
WOD
"Annie on the Water"
50-40-30-20-10
calories row
DUs or singles x 2
abmat sit ups
12.18.2021 12 Days of Christmas
WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20
Warm up
2 sets
200m cardio choice (400m on bike)
10 prone PVC lift offs
5 prone swimmers
2 sets
5-10 push ups
30 second handstand hold against wall
2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat
WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20
11.11.2021 Hero WOD Zeus- with a partner
WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB
Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps
Pec Activation with MB
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
A. Take MB at chest height and squeeze it between your forearms. Create a max contraction. Walk for 4 lengths of the gym.
* shoulders stay down
* slight hollow body
* elbows stay in as you squeeze
* think about firing the chest muscles
Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
3 x 3 reps @ 80%
WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
09.25.2021 Partner Hero WOD
WOD
"Kabul"
with a partner
"The Thirteen"
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55
Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio
Warm up
100m run
3 x DB complex
100m run
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
100m run
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).
Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side
WOD
"Kabul"
with a partner
"The Thirteen"
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55
07.05.2021 Class at 7,8 and 9am ONLY
WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats
40 cals row
40 box jump overs
40 sandbag cleans
30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever
Warm Up
Coach led outside
All Posts • Instagram
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge
Mobility warm up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy
WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats
40 cals row
40 box jump overs
40 sandbag cleans
30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever
06.28.2021
Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap
Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills
Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds
Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap
Cool Down
1:00 bound angle stretch
1:00 standing straddle stretch
1:00 90/90 hip switches