August 24, 2019

Saturday

Happy Weekend!!!


Grab your rope climbing socks and we will see ya at 8am!! 


August 23, 2019

Friday


Warm Up:
Run 800m
2 Rounds 
10 Burpees 
15 GHD Sit Ups 
10 Jumping Pull Ups 


WOD:
FREESTYLE FRIDAY'S!!! 

Make up a workout you missed this week or create your own! 


Practice a lift maybe something with your shoulders... to work on that shoulder press!


Run a little, row a little, bike a little!!! 

August 22, 2019

Thursday

Yoga/Mobility 4pm Today! 

Warm Up:
Row 800m
2 Rounds 
12 Step Ups 20" hold (15/10# plate overhead) 
12 Slam Balls 


Skill:
Timed Sprints! WOO
4x 
Sprint to End of Building and walk back to recovery 


WOD:
AMRAP in 16 Min of:
10 Clean and Jerks (135/95#)
15 Pull Ups 
30 Double Unders 


August 21, 2019

Wednesday

Yoga/Mobility Tomorrow 4pm!
Happy Birthday Dad! Hope it's a great day! 

Warm Up:
2 Rounds 
Run 200m
10 OH Squat (pvc)
15 KB Swings (35/26#)


Strength:
Deadlifts 
10-5-5-3-3 (warm up to heavy) 
in-between each set of DL's work on linking 10 toes to bar 


WOD:
EMOM until failure 
4 Deadlifts + 1 Burpee Over Barbell 
4 Deadlifts + 2 Burpees over barbell 
4 Deadlifts + 3 Burpees 
4 Deadlifts + 4 Burpees 
5 Deadlifts + 5 Burpees 
**Continue adding Burpees until you can't complete 4 deadlifts and the burpees in 1 min! 


August 20, 2019

Tuesday

It's August 20th already! 

Warm Up:
21-15-9 Reps of
Shoulder Press (45/35#)
Double Unders


Strength:
Hang Squat Snatch 
10 (pvc)
3-3-3-3 (form is more important than weight!)

WOD:
For Time:
48 Wall Balls (20/14#)
24 Renegade Rows (with push up) (25/15#)

36 Wall Balls 
18 Renegade Rows 

24 Wall Balls 
12 Renegade Rows 

12 Wall Balls 
6 Renegade Rows 





August 19, 2019

Monday

WOO HOO MONDAY!

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

Strength:
Warm Up each movement 


WOD:
Happy Birthday Ray!

For time: (30 min cap)

Buy in 21 Burpees
then...
42 Sumo Deadlift High Pull (75/55#)
1 Rope Climb 
42 Push Press (75/55#)
1 Rope Climb
42 Power Cleans (75/55#)
1 Rope Climb 
42 Jerks 
1 Rope Climb 
Buy out 21 Burpees 


August 17, 2019

Saturday



See ya at 8am!! 

Rumor has it Chris Courtney's planning todays adventure!