Warmup: Killer Kate – Freestyle (athletes choose their own movements)
PreWOD: Pushup challenge to Moby’s “Flower” – Bring Sally up, Bring Sally down…
You start with chest to deck and follow the lyrics. When you have to take a break you are done.
14 KBS (24/16)
PostWOD: 2 sets of 50 unbroken 4ct. Flutterkicks
Every day is an opportunity to prove to yourself that you are stronger than you ever could have imagined. Keep going. The best is yet to come.
Happy 13th birthday to my son Luke!
Warmup: Run 2 minutes, 25 Squats, 25 Triangle Pushups, 25 Situps, 25 Lunges, 2 minute T-Spine Smash
PreWOD: 3-3-3-3-3 Push Jerk
Go as heavy as possible without compromising form
WOD: For time…
64 foot Bearcrawl
PostWOD: 5X10 GHD Situps
“Strength does not come from physical capacity. It comes from an indomitable will.” ~ Gandhi
Warmup: Group 10
PreWOD: SuperSquats – one set of 20 reps with 10 second rest between reps. Coach is in charge of calling the squat and controlling the rest. Go up 5 lbs from last week.
WOD: “Silky 50″ – form time
Row 64 Calories
3 rounds of:
29 Slamballs (30/20)
10 Ground to Overhead (115/75)
Row 64 Calories
PostWOD: 50 Partner Medball Situps (Over and back = 1)
Good morning, sunshine! How about we kick a little ass today?
The only easy day was yesterday.
Warmup: 5 Rounds of 10 OHS w/PVC, 10 Triangle Pushups, 20 Jumping Jacks, 6 Roll 2 Candlestick.
PreWOD: 36 TGU – 18 per side. Go as heavy as possible using KB.
WOD: For time…
Power Cleans (115/75)
You are not here for the bars. You are not here for the kettle bells and the pull-up rig. You are not here for the chalk, or the medicine balls, or the ploy boxes, or the tires.
You are here for the people. You are here for the shouts of encouragement. You are here for the high-five from your coach for a job well done. You are here for the moments when you find strength you did not know you had, and you are here for the times you see someone else do the same.
You come for the workout, but you stay for what matters.
All you AC members rock! Keep up the great work…
WarmUp: Run 2 minutes, 25 Prisoner Squats, 25 Pushups (hands in triangle), 25 Situps, 25 Lunges, 25 Pass Thrus, 20 Arm Circles each direction, 2 min T-Spine Smash
PreWod: Every two minutes, for 10 minutes (5 sets): Strict Press x 3 reps @ 85-90% Immediately followed by… Every two minutes, for 4 minutes (2 sets): Push Press x Max Reps with weight used for strict press (the barbell cannot stop in the racked position, if you need to rest, you may only rest with the barbell locked out overhead).
WOD: “Strongest Firefighter”
BackSquats (95/65) – barbell to be taken from the floor
PostWOD: 3 Sets of 25 Situps, 90 Second Plank, No rest
“Remember when you thought you couldn’t?”
Warmup: Run 3 minutes, Group 6
PreWOD: 30-60-90-60-30 seconds of
Situps and Flutterkicks
WOD: Thruster Ladder – this is an EMOM
0:00-5:00 – 5 Thrusters at 75/45
5:00-10:00 – 5 Thrusters at 95/65
10:00-15:00 – 5 Thrusters at 115/85
15:00-20:00 – 5 Thrusters at 135/105
PostWOD: Ideal Stretch, Couch Stretch, Calf Stretch, Groin Stretch
There are no limits to my strength. There is a limit to my weakness, but there are no limits to my strength.