WOD – 18 May

Thursday 18 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift.

WOD (“Jet Fuel”, for time, cap = 20 mins)

  •   10-9-8-7-6-5-4-3-2-1 jerks (155/105)
  •   2-4-6-8-10-12-14-16-18-20 pull-ups
  •   Scale weight and/or reps as needed (scaled reps = 10-to-1 and 1-to-10 in lieu of posted scheme
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WOD – 17 May

Wednesday 17 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes):

  •   Power snatch – 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single.

Team WOD (for time):

  •       As a team, complete 6 rounds of the following (alternate rounds):
  •       7 deadlifts (225/155) +  15 burpees
  •       As a team, complete 6 rounds of the following (alternate rounds):
  •       7 power snatches (95/65) + 35 sit-ups, then….
  •       As a team, complete 100 box jumps (24/20)
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WOD – 16 May

Tuesday 16 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.

Team WOD (for time):

  •       20-40-60-80-100-100-80-60-40-20 double-unders
  •       5-10-15-20-25-25-20-15-10-5 calorie row/bike

 

Both athletes work at the same time and alternate rounds. For example, Athlete1 completes 20 dubs while Athlete2 rows 5 calories. Then, Athlete2 completes 40 dubs while Athlete1 rows 10 calories. Continue to alternate every round. Each athlete will complete 300 dubs and 75 cals in some order.

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WOD – 15 May

Monday 15 May 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on review of the push press/jerk using empty barbell

Strength (20 minutes): Push press/jerk. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift.

WOD (4 rounds for time, cap as needed)

  •   6 bench press (165/105; scale to no more than 65% of 1RM)
  •   12 TTB
  •       24 air squats

 

One heat spots for the other.

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WOD – 14 May

Sunday 14 May 2017 – HAPPY MOTHER’S DAY!

OPEN GYM / REST DAY

Make-up any lifts missed during week

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WOD – 13 May

Saturday 13 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20-25 minutes): Back squat

  •       10 reps at 45%, 5 at 55%, 5 @ 70%+, then…
  •       3 x 3 at 85%+

WOD (“Fran”, for time with an 8-minute cap)

  •       21 thrusters (95/65) – 21 pull-ups
  •       15 thrusters (95/65) – 15 pull-ups
  •       9 thrusters (95/65) – 9 pull-ups

 

Comp athletes, use a single barbell and increase thruster weight each round – 95/65, 115/75, 135/95 – while adding a fourth round of 3 reps at 155/105; complete CTB pull-ups instead of pull-ups. Increase cap as needed for comp wod.

 

Cashout = 1,000m hard run (Judson)

 

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WOD – 12 May

Friday 12 May 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on review of the push press/jerk using empty barbell

Strength (20 minutes): Push press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets

WOD (EMOM Skills – 5 times at each station)

  •       Minute1 – 5 strict HSPUs
  •       Minute2 – 10 KTEs
  •       Minute2 – 35 double-unders
  •       Minute4 – 1 rope ascent
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WOD – 11 May

Thursday 11 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Power/hang cleans – after a warm-up set of 10 reps, complete 2 x5 followed by 3×3 increasing weight across sets.

Team WOD (“Rankel”, AMRAP20)

  •       6 deadlifts (225/155)
  •       7 burpee pull-ups
  •       10 KB swings (2.0/1.5)
  •       200m run

Divide deadlifts, burpee pull-ups and KB swings however you see fit with one athlete working at a time. Upn completion, both athletes complete the 200m run together.

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine DivisioImage result for John Rankeln, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

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WOD – 10 May

Wednesday 10 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.

Team WOD

  •      70 calorie row followed by 800m weighted carry
  •      60 calorie row followed by 400m weighted carry
  •      50 wall balls (20/14)
  •      40 cals on assault bike (pirate rules)

 

For weighted carry, one athlete must carry two KBs (1.5/1.0) or two dumbbells (50/35); the other athlete carries the med ball they will use for the workout. Athletes can switch what they are carrying as often as they like. In the event of bad weather, replace the 800m carry with 80 goblet squats (each athlete) and replace the 400m carry with 40 KB lunges (each athlete).

 

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WOD – 9 May

Tuesday 9 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets.

WOD4 (“The Chief”, AMRAP3 x 5 with one minute of rest between rounds)

  •      3 power cleans (135/65)
  •      6 push-ups
  •      9 air squats

 

Every new round starts with the power cleans. Total score is full sets plus reps across the 5 rounds. There is no carry over. 3 rounds plus 15 reps and 3 rounds plus 12 reps is reported as 6 rounds plus 27 reps.

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