2.11.19

Warm Up: Ladders 4 x 20 yards

SWOD: 10 min EMOM

Odd- Run End of Building
Even- 10 Deadlifts 65%

WOD:  

4 Rounds For Time:
9 Muscle ups or Burpee Pull Up

12 Deadlifts 155/105

9 Hang Power Cleans

6 S2OH

Cool Down: 50 Sit Ups

Rowing Month

This month is a focus on Rowing and adding additional conditioning work to our routine.  It is always good to take some time and focus on one particular skill, so use this month to hone in on your rowing skills.  There is a ton to learn about the rower so ask us some questions as you work through these workouts! 

You can find the workouts posted on the back board at the gym. 

2.11.19

Warm Up: Ladders 4 x 20 yards

SWOD: 10 min EMOM

Odd- Run End of Building
Even- 10 Deadlifts 65%

WOD:  

4 Rounds For Time:
9 Muscle ups or Burpee Pull Up

12 Deadlifts 155/105

9 Hang Power Cleans

6 S2OH

Cool Down: 50 Sit Ups

2.8.19

Warm Up: Rowling

WOD(s): "Couplets"

11.4/14.1

10 min AMRAP

30 Double Unders

15 Ground 2 OH

13.4 

7 min AMRAP

3,6,9,12,15,18…

Clean & Jerk 135/95

T2B

14.2/15.2

0-3 min  2 x 10 OH Squats 95/65 10 C2B Pull Ups

3-6 min 2 x 12 OH Squats 95/65  12 C2B Pull Ups

6-9 min 2 x 14 OHS 14 C2B Pull Ups

… Keep going

15.4 

8 min AMRAP

3,6,9

HSPU

3 Cleans 185/125

12,15,18

6 Cleans 

21,24,27 

9 Cleans

16.3 

7 min AMRAP

10 Power Snatch 75/55

3 Bar MU 

2.7.19

swod: 10 min emom 5 deadlift

wod: 16 min amrap

odd: 10 thrusters then Max lateral burpees 95/65

even: rest

cool down: 3x 30 shoulder taps 15 sit ups 

2.6.18

Warm up: Ladders 4x 20yards

WOD: 30 sec on 30 Sec off

0-5 Row (Cal)

5-10 DB Clean and Jerk 50/35's

10-15 Push up (on DB's)

15-20 KB Swings (24/16)

20-25 Bar Muscle Up

25-30 Sit ups on DB's

2.5.19

Warm up: W/ partner

3 Rounds each

Partner A: 15/12 Cal AD

Partner B: Tempo Goblet Squats

WOD: 9-15-21-15-9

Front Squat 135/95

HSPU

50 Double Unders between Rounds

Cool Down: Wall Stretch

2.4.19

Warm Up: 3 Sets 7 Good Morning 7 Knees to Elbows

SWOD: EMOM 10 min

5 Back Squats AHAD

WOD: 12 min AMRAP

7 Single Arm OH Squat each arm DB 50/35

14 Toes to Bar

21 Box Jump Over 24"/20"

Cool Down:  3 Sets: 

:30 second Ring Plank Hold

30 Speed Skaters

2.4.19

Warm Up: 3 Sets 7 Good Morning 7 Knees to Elbows

SWOD: EMOM 10 min

5 Back Squats AHAD

WOD: 12 min AMRAP

7 Single Arm OH Squat each arm DB 50/35

14 Toes to Bar

21 Box Jump Over 24"/20"

Cool Down:  3 Sets: 

:30 second Ring Plank Hold

30 Speed Skaters

2.1.19

Warm up: Rowling 8 min

WOD: Strength Open 

13.1 -17 min AMRAP

40-30-20-10 Burpees

30 Snatches 

16.2

4 min/round

25 T2B

50 Double Unders

15/13/11/9/7 Squat Cleans

17.3

8min

3 Rounds

6 C2B Pull ups

6 Squat Snatches….

18.2 12 Min

1-10

DB Squat

Bar Facing Burpees

Remaining time: 1 rep max clean