September 20, 2017

Wednesday

September is flying by! 

Warm Up:
2 Rounds 
Run 200m
Row 200m
10 Cal Assault Bike 


Skill:
3 Rounds 
200m Rowing Sprint 
*rest 1 min between Rnds

WOD:
For Time:
42 Box Jumps (24/20")
21 Back Squats (205/145#)
30 Box Jumps (24/20")
15 Front Squats (185/135#)
18 Box Jumps 
9 Overhead Squats (135/95#)
*Racks are allowed :) 

**Yoga/Mobility tomorrow night 6pm! We could use it after this week! 

September 19, 2017

Tuesday

Woah... that Hero WOD yesterday... Tough stuff! 

Warm Up:
Row 500m
2 Rounds 
10 Kettlebell Swings 
10 Hang Cleans (45/35#)
10 Push Press (45/35#)


Lift:
Deadlift Warm Up:
10-10-8-8-5 

WOD:
3 Rounds for Time of:
12 Deadlifts (135/95#)
9 Hang Cleans 
6 Jerks 

Rest 2 Min 

12-9-6 
Calories Row 
Power Snatch (95/65#)

September 18, 2017

Monday

I love Mondays!
 A Fresh Start, and the chance to set the tone for a  GREAT WEEK! 

Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
15 Sit Ups 
10 Burpees 

No Skill or Lift today, we are going to tackle a Hero WOD!

WOD:
Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

*Give 110% each round, rest is mandatory. 40 Min cap (just in case) 

*Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

September 16, 2017

Saturday

Running club is on if you checked in with Nikki last night! 

Workout 8am for sure! 

WOD:


September 15, 2017

Friday

Friday Friday!!
Running club... if you are coming.. you need to text me tonight by 8pm. :) 
It's not fun to run by yourself! 
Warm Up:
Run 800m
2 Rounds 
2 Wall Climbs 
10 Knee To Elbow 
10 Negative Push Ups


WOD:
6 Rounds 
AMRAP in 2 Min 
Run 200m
Remaining time: 
RND 1 and 2: Hang Cleans (95/65#)
RND 3 Sit Ups 
RND 4 and 5: Push Press (95/65#)
RND 6: Sit Ups 
RND 7 and 8 Hang Clean and Jerk (95/65#)
**1 bar for entire workout 


**October 14th is on it's way! Make sure to get registered for our partner competitor by OCT. 7th! Want to volunteer or judge?? We really need some help! Please sign up with Nikki and you will get the coolest judges shirt EVER! :) 

September 14, 2017

Thursday

Yoga/Mobility Tonight 6pm! 

Warm Up:
Row 400m
3 Rounds 
Max Double Unders in 1 Min 


Skill:
Rope Climb Practice! 
If you have your rope climb, let's try legless :) 


WOD:
3 Rounds for time of:
2 Rope Climbs 
10 Burpee Box Jumps (24/20")
15 Kettlebell Siwngs (53/35#)
20 Gobblett Squats (kb 53/35#)


**Don't forget the body fat challenge is on NOW! We have until November 13th to get those numbers down! Eat healthy, work hard, and get your butt to the gym as much as possible! 

September 13, 2017

Wednesday

Well, was your Body Fat as good as you hoped?? 
If it wasn't time to cut the sugar and starchy carbs 😕

Warm Up:
Run 400m
2 Rounds 
10 KB Swings (35/26#)
15 Sit Ups 
10 Walking Lunges 

Lift:
Power Snatch 
5-3-1-1-1


WOD:
5 Rounds for time of:
20 Wall Balls (20/14#) unbroken
10 Deadlifts (185/135#) (feeling good, go heavier)

Rest 2 Min 

2 Rounds 
25 GHD Sit Ups 
1 Min Plank Hold