WOD

Workout of the Day Posts

Wednesday, May 6, 2015

Bench Press
Work Up to a 1RM

3x
10 DB Bench Press
10 Push Ups

3x
15 Slam Ball
8 Pull Ups
Max L-sit Hold
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Tuesday, May 5, 2015

Deadlift
Work up to 1RM

3x
8 DB Front Squat – AHAP
16 DB Walking Lunge

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Monday, May the 4th be with you, 2015

Obi WOD Kenobi

A long time ago in a galaxy far, far away…

Do or do not, there is no tri:
20 Hand Solo DB Snatch
10 Princess Leia Laser Pistols
15 Darth Vader Sith Ups

Chewbacca Complex

Do or do not, there is no tri:
1 Luke Skywalker
5 R2B2
10 C3PU

A long time ago in a galaxy far, far away…

 

Remember to pack your lifting Chews.

Remember to pack your lifting Chews.

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Sunday, May 3, 2015

Bench Press
9 x 3

3x
DB Tri Extensions
DB Press

Mobility Class

Mobility Class

Saturday, May 2, 2015

7 Rounds

4 HSPU
6 Hang Squat Clean
8 Burpees
Rest

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Friday, May 1, 2015

Back Squat w/Chains
10 x 2

Romanian Deadlift
5 x 5

3x
10 C2B
10 GHD Sit Up
1 Lap Sled Push

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Thursday, April 30, 2015

6 rounds

5 Power Snatch
20 Walking Lunge
200m Run or 300m Row

Side Plank
3 x :45

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Wednesday, April 29, 2015

Press 3RM

10:00
5 Strict Pull Ups – NO KIP!
10 Dynamic Push Ups
10 Box Jumps
200m Row
Weighted Plank
3 x 1:00
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Tuesday, April 28, 2015

Good Mornings
5 x 3

Bulgarin Split Squat
3 x 10

For Time:
50 Wall Balls
100 KBS
200 DU’s

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Monday, April 27, 2015

6 Rounds

20 Alternating Sledgehammer Swings
6 Burpees
6 DB Thrusters
200m Run / 20 Cal Bike
rest

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Sunday, April 26, 2015

Floor Press
9 x 3

MU’s
3 x Max Reps

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Saturday, April 25, 2015

5 x AMRAP in 3min

3 Power Clean
6 Wall Ball
15 DU’s

rest

Uh Oh....Emergency Underpants.  Thanks Ange and Tony for the donation to the gym.

Uh Oh….Emergency Underpants. Thanks Ange and Tony for the donation to the gym.

Friday, April 24, 2015

Back Squat w/Chains
12 x 2

Single leg glute bridge
3 x 10

3 x
20 SA DB Row
10 Box Jumps
10 T2B
Meagan

Thursday, April 23, 2015

AMRAP in 20

200m Row
8 Burpees
5 Push Press
1 Rope Climb

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Wednesday, April 22, 2015

Power Clean
2RM

6 Rounds
5 C2B
10 Slam Ball
100m Run
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Tuesday, April 21, 2015

Deficit Deadlift
Work up to a heavy 3

Glute Ham Raise
3 x Max Reps

AMRAP in 6
5 KB Squat
10 KB Swing
15 Sit Ups

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Monday, April 20, 2015

3 Rounds

30 Single Leg Squats
200m Run

rest

14 SA DB Snatch
75 DU’s

rest

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Sunday, April 19, 2015

Clean Pull + HP Clean + P. Clean

Hand Stand Push Ups
3 x Max Reps

3x
30 Face Pulls
15 GHD Sit Ups

Youth Class athlete off season training.   Developing strength, speed and power for youth in sport.

Youth Class athlete off season training.
Developing strength, speed and power for youth in sport.

Saturday, April 8, 2015

4 Rounds
12 Box Jump
12 DB Power Clean

4 Rounds
20 DB Walking Lunge
12 Push UPs

4 Rounds
15 Wall Balls
10 Pull UPs

4 Rounds
10 Cal Bike
2 Lap SB Carry

 

Happy Birthday Paul!

Happy Birthday Paul!

 

 

Friday, April 17, 2015

Back  Squat  w/ chains
12 x 2

Walking Good Morning Lunge
3 x 15/leg

3x
20 Partner Leg Throws
20 Banded KB Swings
1 Lap Sled Drag

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Thursday, April 16, 2015

For Time:
21 Hang Power Clean
21 Pull UPs
21 Cal Row

15 Hang Power Snatch
15 Pull UPs
21 Cal Row

9 Thrusters
9 Pull UPs
21 Cal Row

(you can thank Rob M for this WOD)

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Wednesday, April 15, 2015

Floor Press
1RM

Skull Crusher
3 x 20

20 – 20 – 20 Russian Twist
21 – 15 – 12 KB Swing
15 – 12 – 9 Ring Row

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Tuesday, April 14, 2015

Block Pull
3RM

Weighted Step Up
4 x 16

4 Rounds
8 T2B
10 Cal Bike
12 Slam Ball

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Monday, April 13, 2015

5 Rounds

250m Row
5 OH Squat
5 C2B

rest

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Sunday, April 12, 2015

1 Clean Pull  + 1 Power Clean
3x
10 DB Seated Press
10 Ring Dips
AMRAP IN 6min
5 Burpees
10 DB Cross Chop
5 Renegade Row
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Saturday, April 11, 2015

AMRAP in 20:00
200m Run
5 Tire Flips/ 8 Deadlift
10 Alternating SA DB Power Snatch
10 Walking Lunge
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Friday, April 10, 2015

Box Squat – Front Rack
12 x 2

Romainan Deadlift
3 x 10

4x
2 laps Sled Drag
14 Lateral Lunge
Weighted Plank

Tonight at 5:30

Tonight at 5:30 – register online

 

Tonight at 7pm - register online.

Tonight at 7pm – register online.

Thursday, April 9, 2015

20 TGU

Then

3 Rounds
400m Run
25 Wall Balls
15 DB Power Clean
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Wednesday, April 8, 2015

Split Jerk

AMRAP in 12 minutes
8 Body Row
8 Box Jumps
8 Deficit Push Ups
16 OH Walking Lunge

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Tuesday, April 7, 2015

Sumo Deadlift
Work up to a 1RM

Lateral Box Step Up
3 x 10R, 10L

AMRAP in 6min + 2reps
2 KB Swing – AHAP
2 Goblet Squat
2 Sit Ups

This weeks reminders:

Running Clinic starts tomorrow 5:45
The PALEO Project with Dr.Bubbs talk is Friday at 5:30
Mobility Clinic stats Friday at 7pm

Register under the “schedule” tab on the top menu.

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