Friday May 24 2013
3 Rounds, 2:00 at each station, 1:00 rest b/t stations:
5 Power Snatch 95/65
20 DU’s
10 Cal Airdyne Bike
5 Pull Ups
1 Length Sled Drag
10 Jumping Lunge
WOD
Workout of the Day Posts
Thursday May 23 2013
Split Jerk
Work up to a 1RM
4x
8 Tate Press
8 DB Chainsaw Rows
8 Alternating Plyo Push Ups
5 x 150m Row
2:00 rest
Short on time? Try our drive through WOD option.
Wednesday May 22 2013
400m Run
Rest 5:00
8 Rounds AMRAP 1:30, Rest :30
4 K2E’s
6 DB Hang Power Clean 45/30
6 Fr. Rack Reverse Lunge
Skill Practice
Tuesday May 21 2013
Squat Clean Thruster
Build to a 1RM
4 x 8 RB Good Morning
4 x 2.2.1 HB Back Squat 1 1/4
4 Rounds for time:
4 Deadlift @ 75% 1RM
8 Burpees (jump over bar sideways)
Monday May 20 2013
Holiday Hours today 8 & 9:15am and 5 & 6pm
“Wittman”
Seven rounds for time:
15 KB Swing
15 Power Clean 95/65
15 Box Jump
Sunday May 19 2013
Tomorrows Holiday Hours 8 & 9:15am and 5 & 6pm
9am class
9 x 3 Bench Press
3x
Max Handstand Hold
20 Band Pulls
1 lap Sled Pulls
AMRAP in 12:00
4 Strict Pull ups / 1 Rope Climb
6 Push Ups
12 Hang Power Clean 95/65
24 Cal Bike
10am Class
7 Rounds of :30 on, :30 off at each station
Wall Balls 20/16
Bike
3 Push Ups, 3 Pull Ups
DU’s
Saturday May 18 2013
2 Rounds for time:
21 – 15 – 9
R. KB Swing 70/50
Box Jump Over
Rest 2:00
15 – 12 – 9
Chest to Bar Pull Ups
Row for Cals
Rest 2:00
Jackie – bendy like a cat
Friday May 17 2013
Banded Box Squat
12 x 2
3x
15 DB GHD Hip Extension
10 Medium Grip Chin Up
AMRAP 3:00 at each:
Sandbag Get Up
Sled Drag alternate between:
1 lap run, 1 lap Bear crawl
Row
10 Slam Balls
10 Box Jump/step down
Thursday May 16 2013
5 Rounds for time:
400m Run
7 Thrusters 135/95
Help yourself to army dudes to keep track of reps and rounds.
Wednesday May 15 2013
Hang Power Clean
Work up to a 1 RM
Jerk Balance
5 x 3
AMRAP in 7:00
2 MU’s
4 HSPU
10 Cal Aridyne Bike
Superhero Skill and Drills Day
Monday May 13 2013
Bulgarian Split Squat
5 x 6 (3L 3R)
4 x
8 Romanian Deadlift
16 Heidens (8L 8R)
“Annie”
50-40-30-20-10
DUs
Sit Ups
Sunday May 12 2013
9am Class
Clean Pull Complex x 9
1 High Hang High Pull
1 Mid Thigh High Pull
1 Power Clean
rest :45
3 X
10 Push Up Alternating Renegade Row 40/25
10 Sit Ups
10 DB Press 40/25
100m M Row x 5
10am Class
Partner WOD
Amrap’s in 7:00
9 Squat/ Fr. Squat
6 Push ups
3 Med Ball Throw
6 Power Clean 95/65
3 Press
9 Sit ups
6 Jumping Lunge
3 C 2 Bar Pull ups
Saturday May 11 2013
Banded Box Squat
12 x 2
3 x
30 Banded Russian KB Swings
15 Med Ball Sit Up
3 Laps Backward Sled Drag
Friday May 10 2013
5 Rounds
DB Snatch Complex 40/25
15 Cal Airdyne Bike
10 Burpee Box Jumps
Rest 1:00
Thursday May 9 2013
Push Press
Work up 2 RM
5 x Max Reps
Close Grip Pull Ups
AMRAP in 7:00
16 SA Kettlebell Swing High Pull 55/35 lbs
Parking Lot Run
Tuesday May 7 2013
OH Squat
work up to a 1RM
4x
8 Seated Good Mornings
2 Laps Sled Drag 115/90
1/2 Tabata
Jumping Lunge
Sit Up
Monday May 6 2013
3 Rounds for time (including rest):
60 DU’s
rest 1:00
400m Run
rest 2:00
Broad Jump
10 Sandbag Cleans
5 HR Push Ups
rest 3:00
Sunday May 5 2013
9am Class
Bench Press w/bands
3x
3 Close Grip
3 Medium Grip
3 Wide Grip
4x
1 Lap Sled Drag Upper
8 Kipping Ring Pull Ups
8 GHD Sit ups
3x
Handstand hold
10am Class
5:00 on, 2:00 off at each station
Tire Flips – jump in and out to the other side
Row
5 Pull Up’s
10 Push Up’s
15 Squats
15 KB Swings
Parking Lot run
Thursday May 2 2013
AMRAP in 2:00
DU’s
Rest 5:00
Tabata Mash up
Airdyne Bike
Slam Balls
Rest 1:00
Farmers Carry 50/35
Single Leg Burpees
Wednesday May 1 2013
Press
Work Up to a 1RM
4x
10 DB Roll Backs
10 Banded Push Ups
5 rounds for time:
20 Sit Ups feet anchored
10 Body Row
2 TGU 55/35
Mamas Sled Drags
Tuesday Apr 30 2013
AMRAP in 7:00, add 1 rep each round
DB Renegade Row 40/25lbs DB’s
DB Power Clean
rest 2:00
AMRAP in 7:00, add 2 reps each round
DU’s
OH Lunge 45/25lbs plate
rest 2:00
AMRAP in 7:00, add 3 reps each round
KB Swing 55/35
Box Jump
Monday Apr 29 2013
Front Squat
Work Up to a 1RM
4 x
Max Hold Tuck Position
8 Glute Ham Raises
Tabata Mash Up
Sandbag Deadlift
Chin Ups
Sunday Apr 28 2013
9am Class
Hang Snatch Complex x 9
1 Hang Snatch High Pull
1 Hang Muscle Snatch
1 Hang Power Snatch
rest :45
3 x
8 Ring Dips
Wall Walks
4 x
Max Set Kipping Pull Up
Row 10 Cal
10 Kneeling Sprawl Ball
1:00 rest
10am Class
5 Rounds for time:
500m Row
10 Hang Power Snatch 75/55
25 Box Jumps
Saturday Apr 27 2013
Hang Squat Clean
12 x 2
4 x
20 DB Chainsaw Row
10 GHD Sit Up
1 Lap Side Step Sled Drag
5 x
10 Burpee Broad Jumps
1:00 rest
Friday Apr 26 2013
Two rounds, 2:00 min AMPRAP’s, 1:00 rest
4 Power Clean 95/65
2 Press
1 length sled drag
1 lap run
Row for meters
5 Wall Ball 20/16
10 KB Swings 55/35
Cash Out
3 x 10
Push up to side plank
Thursday Apr 25 2013
Floor Press – Close Grip
Work up to a 1RM
4 x 8 – 12
Tate Press
DB Push Up
Body Row w/ 2 sec hold
3 rounds
Max Hold – Front Support
50 DU’s
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