WOD

Triple Threat Throwdown: 11-18-17

"Game Plan" 100 Wall Ball #20/14 100 DB G2OH #50/35 100 Box Over 24”/ 20” 100 Deadlift #225/ 155 "Lungs" With a 5 minute clock Partner A. 20/ 16 Cal. Assault bike Partner B. 50M Sled Push #135/ 95 Partner C. 100M MB run #30/20 In Remaining Time Max Rep Thrusters...

Today’s Training: 11-17-17

 Strength 1) Speed Back Squats: 6 x 4 @75%, every 60-90s. 2) Warm-up Bear Complex Metcon "Bear Grylls" In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) - Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115, 75) L2: (95, 65) L1:...

Today’s Training: 11-16-17

Metcon Part #1 2 Options with a partner, you go/I go style: 10 Rounds of: Sledpull Powerwalk x 60 yards @heavy. Rest 60s. or 8 Rounds of: Row 200 Meters 25:00 Cap on this work: Part #2 With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Athlete choice of...

Today’s Training: 11-15-17

Strength 1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s. - Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip. 1b) Perform 10 Slow and Controlled Banded Pushdowns between sets. 2) Warm-up Pull-ups for Metcon Metcon 4 Rounds,...

Today’s Training: 11-14-17

Metcon "600" For time: 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (53, 35) 100 Shoulder Taps 100 Double Unders L2: (Double Under Attempts) (45, 30) L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings) 20:00 Cap   **Coaches Notes**...

Today’s Training: 11-11-17

The WOD - Armistice   11 minute AMRAP (As Many Repetitions As Possible) 11- Power Cleans 11- Burpees Over the Bar 19- Deadlifts 18- Pull-Ups RX-135/95 Scale as needed Modified Workout (Without Barbell) 11 min AMRAP 11- Push Ups 11- Burpees 19- Sit-ups 18- Air Squats...

Today’s Training- 11-10-17

Warm Up/Mobility AMRAP 8 of: 5 Deadlifts 5 Thrusters 10 Alt. Step-ups 100m Run Metcon "Andy" For time: 25 Thrusters (115, 75) 50 Box Jumps w. step down (24, 20) 75 Deadlifts (115, 75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Rx+:(Wear a 20# Vest) L3: (95,...

Today’s Training: 11-9-17

 Accessory Accessory WOD EMOM 10: ODD Minutes: 50 Ft Bottoms-up KB Carry EVEN Minutes: *Athlete Choice *Choose one accessory movement for a body-part that needs work.  This can relate to body-composition or be skill related Metcon AMRAP 4: Calories Assault Bike Rest...

Today’s Training: 11-8-17

Strength 1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s. - Rest 10s between set of 2. - Adv: Use added weight - Int. Bodyweight - Beg: Partner Assisted. *All sets should be challenging. Similar to last week, but done with a pronated grip. 1b) DB...

Today’s Training: 11-7-17

Skill ODD Minutes: 20-30s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 10-20s L-Sit or L-Hold Adv: HS Walking Metcon Every 5:00 x 4 Sets: Row 500 Meters 50 Double Unders 25 Russian KBS (70, 53) L3: (53, 35) L2: (35, 25) (60s of Double Under Attempts) L1: (35,...

Today’s Training: 11-6-17

Strength 1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00 *Beginner: 5 x 5, only adding weight if form permits. 2) 1-Arm KB Row: 3 x 8 ea. Rest 60s. 3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are...

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