Longer

Saturday, April 21

For those of you looking to do something fun and productive this weekend check out the 5k walk benefiting the Ronald McDonald House. You can register the day of the event, and it's a very fun walk for a great cause! Dogs, people and children are welcome :) Register HERE For those of you who would like to donate to the cause you may do so at Becky's page HERE

WOD: 30 min AMRAP- 1000m row, 40 db walking lunge steps 50/35(total steps, weights can be at your sides)

Strength: 3x10 back squat(you may work up to a heavy set of 10 or you may pick a % and just work there)

Recovery: Coaches Choice


bike work

Friday, April 20

For those of you looking to do something fun and productive this weekend check out the 5k walk benefiting the Ronald McDonald House. You can register the day of the event, and it's a very fun walk for a great cause! Dogs, people and children are welcome :) Register HERE For those of you who would like to donate to the cause you may do so at Becky's page HERE

WOD: 50/40, 40/30, 30/20, 20/10, 10/5 assault bike rest 2 minutes between rounds(record splits on the workout)

Strength1: 1 rep max Bench pin press(start 2” off chest)

Accessory: 3 rounds not for time of 10 hammer curls(each arm), 10 tate presses, 20 laying on side thumb down rear delt raises each arm)

Recovery: foam roll


box squats and a sprint

Thursday, April 19

The idea of the workout is to sprint hold a high pace throughout each movement. You should be able to complete the push ups rapidly(but correctly chest to deck and full extension at the top maintaining a rigid body position), clean and jerks in just a few sets, and go all out on the box jump overs. Scale as necessary like everything else we do. Common scales: Push ups = shorten range of motion, clean and jerk =lighten the load or depending on ability - use sandbags(either round ones or ones with handles) use dumbbells, use kettlebells. The point is its all scalable. Talk to a coach mention to them your limitations - thoughts/concerns and then get after it!

WOD: Row 500m, 20/15 push ups, 15 clean and jerks 185/135, 30 box jump overs

Strength1: 5x5 Box Squat(back) to at or slightly above parallel 65% of 1RM squat (use 12" box with mats or plates, benches if your tall)

Accessory: 3x12 walking lunge steps(AHAP, either barbell , db, kb, sandbag, weight vest, just go heavy - 6 lunges each leg)

Recovery: 1x100 banded good mornings


Not For time this Wednesday

Wednesday, April 18

Reverse Hyper WHY you should be doing these and why we have three of them!

WOD: 10 rounds NFT; 1-5 chin ups, 20 Russian Swings(the chin ups could be on rings or a fat bar or use fat gripz , or be supinated ring rows, supinated bar rows with an axle , just something different, swings should be heavy and completed in 1-2 sets)

Recovery: 3:00 total time plank (slide a db underneath your body from side to side)

Strength: 4xLOB single arm OH carry (use db or kb go heavy, walk the distance of the middle training area 4x with each arm), 4x10 single arm kb or db deadlift


Short and sweet?

Tuesday, April 17

WOD: 100 wall ball for time 20/14

Strength: 10x2 Split Jerk@ 75% of 1RM split jerk

Accessory: 3x10 supine bar rows (put a 45# in the racks, lay on your back and grab bar and pull up and touch your chest, make sure you are pulling the bar back into the rack not away)

Recovery: 1:00 hanging from pull up bar


Work and rest

Saturday, April 14

WOD: In Teams of 2: Each teammate will complete 3 sets of 3 rounds. 1 round is 12/10 calorie on rower, and 8 burpees. (Athlete one completes all three rounds of 1 set before athlete two starts) Partner A complete 3 rounds of 12 cal row, 8 burpees 3x and then partner b starts. (if odd number just time your rest periods and rest 1:1)

Recovery: Coaches Choice


42 - 21

Friday, April 13

WOD: 42 American Swings 53/35, 21 DB Bench Press 50/35, 30 American Swings, 15 Db Bench press, 18 American Swings, 9 DB Bench Press (scale with Russian swings 70/53, db weight can be scaled, if a big class can start on db bench press instead of the swings)

Strength: Behind the neck Jerk 1RM

Accessory: 3x1:00 plank

Recovery: 1x100 palms up banded tear aparts

Behind the neck Push Jerk: Behind the neck Push JerkA push jerk from behind the head

Behind the neck Split Jerk : Behind the neck Split Jerk go from behind the neck and work up to a heavy split jerk


"Annie"

Thursday, April 12

WOD: Annie: “Annie” 50-40-30-20-10 double unders and abmat sit ups (can be scaled with double under work for a certain amount of time each set: example 50 practice double unders for 2:00, 40 practice for 1:45

Strength: 8x2 Front squat @ 85% of 1RM Front squat max

Accessory: Jump rope practice (5 minutes, to get a rope get feet, ankles, knees, hips warmed up)

Recovery: 3 minutes on each foot bottom of the foot roll out

Annie: Annie