(240) 317-5303

Saturday, September 3, 2016

Partner WOD:

In teams of 2, alternating complete rounds:

AMRAP 25

Farmer Carry to Trashcan and Back

10 jumping air squats

10 alternating jumping lunges

L3: 2/1.15

L2: 1.5/1

L1: scale

Friday, September 2, 2016

Skill: Take 10 min to work progressions and skills for the Ring Muscle Up

WOD: 

“Heavy Fran”

21-15-9

Thrusters

CTB

L3: 135/95

L2:  Regular Fran or 115/85

L1: Scale

Cashout:  Chinese Planks   2 x :30 (face up) 2 x :30 face down  Use benches or boxes and rotate with partner

Thursday, September 1, 2016

Strength

Single Arm Shoulder Work: 10 strict press/ 10 push press :30 second overhead carry.  Do each side 3x using dumbbells.

WOD

For Time:

40 Burpee Box Jump Overs

20 Power Snatch

L3: 135/95

L2: 115/75

L1: Scale

Wednesday, August 31, 2016

Skill:  Scap Pull-ups 3 x 10

AMRAP 12

1 Power Clean

1 Front Squat

1 STOH

2 Power Clean 

2 Front Squat

2 STOH

And so on…

L3:  185/125

L2: 145/100

L1: Scale

Strength (Post WOD)

3x(6-8) RDL’s

Tuesday, August 30, 2016

Bench Press

5-4-3-2-1 

“Climbing”

WOD

Row 1000m

Immediately followed by 3 Rounds

30 Double Unders

20 KB swings 

10 SHSPU

15 min cap

L3: 2/1.5

L2: 1.5/1

L1: scale

Monday, August 29, 2016

Skill: SDHP  Take 10 min to work skill and then build to a heavy set of 3.

WOD:

“Fight Gone Bad”

3 Rounds for Max Reps:

1:00 Wallballs (20/14)

1:00 SDHP (75/55)

1:00 Box Jumps (20")

1:00 Push Press (75/55)

1:00 Row (Calories)

1:00 Rest

Saturday, August 27, 2016

Partner WOD:  

“1 Bell, 1 Ball, 1 Plate”

In groups of 3 take 1 kettlebell, 1 medball and 1 plate on a 1 mile run.

At the

100 mark: 30 squats each holding bel,l ball or plate

200 mark,: 15 burpees each (no weight)  

400 mark: 30 alternating lunges holding bell, ball or plate

800 mark: 15 burpees each. 

Repeat on your way back.  Trade bell, ball and plate however you like.   

Friday, August 26, 2016

Strength:  False Grip Pullups  5 sets of 3-5 reps  

WOD:  

3 Rounds For Time:

3 Sprints to Trashcan and Back
5 Deadlifts
15 Handstand Pushups
 

Deadlift should be appx 75% 1RM

Thursday, August 25, 2016

Strength:  Back Squat  5-5-5-5-5

“Climbing”

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings

Goblet Squats

*5 Burpee penalty every time you put the kettlebell on the ground.  

**12 min time cap

L3:  1.5/1

L2: 1/.5

L1:  Scale

Wednesday, August 24, 2016

Wednesday, August 24, 2016

Skill: Candlestick Roll- Accumulate 20 reps

AMRAP 18

16 Box Jumps
14 Weighted Step Ups
12 TTB

L3: 45/30 # dumbbells
L2: 30/17.5# dumbbells
L1: non weighted

Cashout: 
3 x :45 Sorrenson Hold

L3: weighted
L2: body weight
L1: scale time

Rest 1 min between sets