Monday 9/25/17

Monday 9/25/17

A) Samson Stretch Lunge x50ft 
Walking Quad Pulls x50ft 
Lateral Lunge x25ft ea. 

2 Sets 
5 Sec Tempo Snatch Pull x3 
Behind The Neck Push Press x5 
Hang Muscle Snatch x5 
Gymnastic Kip x10

B) Every 90 Sec For 15 Min Do;
First 90 Sec – TnG Power Snatch x5 + Overhead Squat x5
Second 90 Sec – Burpee Box Jump Over x8

C) Every 5 Min For 20 Min Do:
500 m Row
20 Wall Balls (20/15)

*Time each set


HIIT – ” Deadly Runs”

AMRAP IN 12 MIN OF :

400m Run

12 KB Deadlifts

4 MIN AB STAB

MIN 1 Spider Plank

MIN 2 Flutter Kicks

MIN 3 Plank Hold

MIN 4 Tuck – Ups

Sunday 9/24/17

Sunday 9/24/17

A) Coaches Choice

B)3 Sets
Double KB Sit-up x15

C) EMOM For 9 Min Do:
Min 1 – Ring Row x10
Min 2 – Burpee Box Jump x4
Min 3 – Front Rack Walking Lunges x10 Steps (95/65)
At The 10:00 Min Mark Do:
3 Rounds For Time Of:
10 Ring Row
4 Burpee Box Jump (24″/20″)
10 Front Rack Walking Lunges (95/65)

Saturday 9/23/17

Saturday 9/23/17

A) Coaches Choice

B) In Teams Of 2 Perform:
5 Rounds For Time Of:
30 DB Hang Power Clean (50/35)
50 Wall Balls (20/15)
100 Double Unders

*Partition the reps in any order

HIIT – “MEDIC” 

4 min Tabata Battle ropes

rest 30 sec

4 min Tabata Sled Push

rest 30 sec

4 min Tabata Med Ball Dual Press

rest 30 sec

4 min Tabata Med Ball Cleans

 

 

Friday 9/22/17

Friday 9/22/17

A) Coaches Choice

B) In 15-20 Minutes Establish A 1RM Push Press

C) AMRAP In 15 Min Of:
3 Power Snatch (135/95)
3 Toes To Bar
6 Power Snatch
6 Toes To Bar
9 Power Snatch
9 Toes To Bar
etc…
*Score total reps completed

HIIT-  ” Destroyed”

EMOM FOR 12 MIN DO:

40 sec max effort Row

rest 20 sec

40 sec max effort Air Bike

rest 20 sec

 CASH OUT :

3:00 min each Partner Destroyer

 

Thursday 9/21/17

Thursday 9/21/17

A) 2 Min Row @60%
+
2 Sets
Banded Scap Pulls x20
Reverse Walking Lunge x10 steps
Cat/Cow Stretch x5

B) AMRAP In 10 Min Of:
10 Overhead Walking Lunge, R
30 Double Unders
10 Overhead Walking Lunge, L
5 Handstand Push-ups

C) 3 Sets
Banded Tricep Pull Downs x30
Barbell Curl x15

Wednesday 9/20/17

Wednesday 9/20/17

Happy Birthday Coach Charlie !

A) 2 Sets
Walking Knee High Pulls x30ft
Walking Barbell Good Morning
Hang Power Clean x5
Front Squat x5

B) Every 2 Min For 20 Min Do:
Power Clean + Front Squat + Clean

C) 3 Rounds For Time Of:
400 m Run
8 Front Squats @70% of 1RM
15 Ring Dips

HIIT – ” ROCKY IV”

AMRAP IN 19 MIN OF:

5 Man Makers

50 Double Unders

5 Balboa Burpees

25 DB Russian Twists

Tuesday 9/19/17

Tuesday 9/19/17

A) Coaches Choice

B) 4 Sets
30 Sec Max Toes To Bar
rest 90 sec
30 Sec Max Push-up
rest 90 sec

C) 5 Sets, Ea. For Time Of:
5 Burpees
10 Cal Assault Bike
100ft Sled Sprint
rest 3 min

Monday 9/18/17

Monday 9/18/17

A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Hang Power Clean x5
Press x5

B) 4 Sets
TnG Power Clean x3 + Push Jerk x3

C) 4 Sets Ea. For Time Of:
5,4,3,2, 1 Reps Of:
Thruster (115/75)
Box Jump Over (24″/20″)
rest 2:30

HIIT – “MEDCORE”

8 min Tabata

Lunge and Chop/ Med Ball Russian Twists

rest 1 min

8 min Tabata

Med Ball Thrusters/Med Ball Sit – ups

 

Sunday 9/17/17

Sunday 9/17/17

A) Coaches Choice

B) 3 Sets
KB Windmill x8 ea.

C) 3 Sets
1000 m Row
15 Kettlebell Swings (53/35)
20 Walking Lunges
50 Double Unders
rest 5 min

10am COMPETITOR’S CLASS

A) Coaches Choice

B) 12 MIN EMOM
Odd: 3 Burpees + 5 Box Jumps (24″/20) Done as Quickly as Possible.
Evem: 3 Snatch Balance Start with Empty Barbell and Increase Slowly Each Round Ending with Workout Weight.
C) Wodapalooza WOD 2:
Death By Triplet- Complete as many rounds as possible, each within a 2 minute window, of the following:
8 Burpee Box Jump Overs (24″/20″)
8 Hang Power Snatches (115/80) (95/65 for Scaled)
8 Thrusters (115/80) (95/65 for Scaled)
If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.

Saturday 9/16/17

Saturday 9/16/17

A) Coaches Choice

B)In Teams Of 4 Perform:
2 Rounds For Time Of
15 Syncro Thrusters (95/65) (Pair 1)
15 Syncro Thrusters (95/65) (Pair 2)
20 Syncro Burpees (Pair 1)
20 Syncro Burpees (Pair 2)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 1)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 2)
30 Syncro Push Press (95/65) (Pair 1)
30 Syncro Push Press (95/65) (Pair 2)
35 Syncro Squats (Pair 1)
35 Syncro Squats (Pair 2)
Group 400 m Run

*Two athletes on each team must work at the same time. The syncro happens at the completion of each rep, ie: lockout at the top of the thruster, jumping tall on the burpee, standing on the top of the box, lock out at the top of push press and the lockout of leg at the top of the squat. The pair you start with is the pair you must stay with for the entire workout. You cannot switch up the working pairs. Each team will need 2 pieces of each equipment so 2 athletes can work at the same time.

HIIT – ” DYNA-MAX”

EMOM for 20 Min Do:

40 sec max effort Cowboy Squats

rest 20 sec

40 sec max effort Circle Left

rest 20 sec

40 sec max effort Med Ball Cleans

rest 20 sec

40 sec max effort Circle Right

rest 20 sec