July 23, 2018

Monday

Hope you had a great weekend!
Saturday is our Slip N' Slide Kickball!
Landell Elementary 10am hope everyone can join us! 


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Back Ext 
10 Burpees 


Strength:
 Deadlifts! 
What's your 2 Rep Max?? We are gonna find out! 
8-8-5-5-3-2-2


WOD:
AMRAP in 20 min of:
8 Man Makers (35/25#)
16 Knees To Elbows 
24 OH Plate Sit Ups (25/15#)


**This weeks is going to be a warm one again... stay hydrated during the day and remember to listen to your body for workouts! 

July 21, 2018

Saturday

Let's Flip Some Tires Today! 


WOD:
1 Partner Working at a time to complete:

50 Sledge Hammer Strikes 

50 Tire Flips 

200ft Bear Crawl (together) 

60 Thrusters (you pick the weight)

60 Knee To Elbow 

Bear Crawl 200ft (together)

60 Slam Balls (20/15#)

60 Wall Ball toss sit ups (20/14#)

July 20, 2018

Friday

Yeah Friday! 
See you all tomorrow 8am for a fun Saturday workout! 
If you want to register and/or donate for Our 31 Heroes workout Aug. 4th 

Warm Up:
Run 800m
2 Rounds 
12 Air Squats 
12 Push Press (45/35#)
12 Back Squats (45/35#)



WOD:
Friday's are OPEN GYM! 

So many options...

You can make up a workout you missed this week!

Create your own fun workout with all your favorite movements

Practice a Olympic Lift you've been trying to get stronger at

Go for a run and work on some mobility/flexibility! 

What will it be??

July 19, 2018

Thursday

Yoga/Mobility Tonight 6pm... come stretch out those sore muscles! 


Warm Up:
2 Rounds 
Row 400m
15 Back Ext 
15 Jumping Pull ups 
15 KB Swings (35/26#)


Skill:
Muscle Up Practice 
3-3-3-3 


WOD:
4 Rounds for Time of:
10 HSPU 
15 Burpee Box Jumps (24/20")
20 Wall Balls (20/14#)


Fun Dates Coming Up:
-31 Heroes Aug 4th (register HERE if you to earn a shirt)
-July 28th 10am KickBall Slip N' Slide for family and friends! (At Landell School in Cypress) Bring kids, friends, and water balloons! 

July 18, 2018

Wednesday

Check it out... Aug 4th we are going to host "31 Heroes" 
Get registered and raise $31 bucks to get a awesome shirt! 


Warm Up:
2 Rounds 
Run 200m
10 DB Thrusters (20/15#)
25 Sit Ups 


Strength:
Squat Cleans 😎
5-3-3-2-2  (get heavy)


WOD:
AMRAP in 15 min of:
10 Ring Dips 
10 Hang Squat Clean Thrusters (DB 35/25#)
Shuttle Sprint (100ft distances) (like we did Saturday) 


**Got any fun workout ideas for Saturdays??? Let Nikki know... partner wod or not... let's give it a whirl! 


July 17, 2018

Tuesday

How did those floor wipers go for ya yesterday!?
Remember flexibility is a learned skill... practice stretching everyday and you will get 
better at it... (Mind Blown)


Warm Up:
 200 Single Jumps 
2 Rounds 
16 Walking Lunges
16 GHD Sit Ups 
10 Overhead Squats (PVC)


Strength:
Back Squats 
10-8-8-5-5  Heavy


WOD:
2 Rounds 
Run 400m
10 OH Squats (115/75#)

Rest 1 Min 

30 Push Ups 
30 Pull Ups 
30 Burpees 

**Speaking of flexibility... Yoga/Mobility Thursday night 6pm! Try it! 

July 16, 2018

Monday

Hope everyone had a great weekend! 
Mark your calendars... Kickball Slip N' Slide party July 28th 10 am
Details to come... family and kids welcome! So fun! 

Warm Up:
Run 800m
2 Rounds 
10 Air Squats (hold 15/10# plate 2 sec 
pause at bottom)
10 Burpees 
10 Shoulder Press (strict 45/35#)


Skill:
Floor Wipers! 
3 Rounds 
10 No weight arms out to side
10 Holding DB's in the bench press position (35/25#)


WOD:
For Time:
Row 1000m
3 Rounds 
15 Deadlifts (155/105#)
12 Hang Power Cleans 
9 Jerks 
Row 1000m