Wednesday November 26th

Warmup:  25 OHS, 25 Pushups, 25 Situps, 25 Lunges, 20 Pass-Thrus, 20 Good Mornings, 2 min T-Spine Smash

PreWOD:  Strict Press

1 – 5 @ 50%

2 – 5 @ 60%

3 – 5 @ 70%

4 – 3 @ 80%

5 – 3 @ 85%

6 – 3 @ 85%

7 – 10 @ 60%

Rest 90 seconds between sets

WOD:  For time…

21-15-9-6-3

Deadlifts (225/155)

Triangle Pushups

Parallette Jump Overs (There and back = 1)

PostWOD:  100 Unbroken Abmat Situps

“Gratitude is the inward feeling of kindness received.  Thankfulness is the natural impulse to express that feeling.  Thanksgiving is the following of that impulse.” ~ Henry Van Dyke

Posted in WODs | Leave a comment

Tuesday November 25th

Holiday schedule – One class at 9:00am on Thanksgiving and two classes – 8:00am and 9:00am on Friday 28th.  Regular schedule Saturday and Sunday.

WarmUP:  Run 2 minutes followed by 25 Triangle Pushups, 25 count flutter kicks, 25 Wallball, 15 Pullups, 25 Situps

PreWOD:  Every 2 min for 10 minutes (6 sets)

2 Hang Power Cleans

2 Front Squats

2 Push Jerks

Use a weight that is going to challenge you and go as heavy as possible.

WOD:  AMRAP 6

5 Eight Count Bodybuilders

5 Renegade Rows (30/20)

10 DB Push Press (30/20)

Rest 2 Minutes

AMRAP 6

5 Eight Count Bodybuilders

5 Renegade Rows (30/20)

10 DB Push Press (30/20)

PostWOD:  Foam Roll Legs and back

“Only those who will risk going too far can possibly find out how far one can go.” ~ T.S. Eliot

Posted in WODs | Leave a comment

Monday November 24th

We will have a regular schedule this week with the exception of Thanksgiving Day where we will have a 9:00 am only.

WarmUp:  Group 8

PreWOD:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD:  3 Rounds for time

Row 500

12 Thrusters (105/75)

12 Burpee Box Jumps

PostWOD:  Mobility

Couch Stretch (2 Minutes each side)

Roll bottoms of feet with LAX ball

“Your time is limited, so don’t waste it living someone else’s life.  Don’t be trapped by dogma – which is living with the results of other people’s thinking.  Don’t let the noise of others’ opinions drown out your own inner voice.  And most important, have the courage to follow your heart and intuition.” ~ Steve Jobs

Posted in WODs | Leave a comment

Friday November 21st

Warmup:  JunkYardDogg, 10 Inchworms, 20 H.R. Pushups, 25 Squats, 25 Situps, 20 Tin Soldiers, 2 min T-Spine Smash

PreWOD:  Push Press – Every 2 Min for 10 Minutes

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

10 @ 55%

WOD:  For time…

5-4-3-2-1 Wall Walks

20 Front Rack Lunges (95/65) and 5 C2B Pullups after each round

PostWOD:  Mandatory Mobility

Toe Re-animators

Anterior Hip Smash w/LAX Ball

“I learned that courage was not the absence of fear, but the triumph over it.  The brave man is not he who does not feel afraid, but he who conquers that fear.” ~ Nelson Mandela

Posted in WODs | Leave a comment

Thursday November 20th

Warmup:  25 Prisoner Squats, 25 Pushups, 25 Mtn Climbers, 25 Jumping Jacks, 25 Burpees, Samson Stretch, Highlands Stretch

PreWOD:  Every 90 seconds (8 sets total)

1 Clean Pull from ground

1 Clean

1 Front Squat

Go as heavy as possible

WOD:  AMRAP 12

8 Cleans (115/75)

24 Doubleunders

16 Box Jumps

PostWOD:  Ideal Stretch (hold 2 min a side), Calf Stretch, Couch Stretch

“I think the thing about it was that I was always willing to work; I was not the fastest or biggest player but I was determined to be the best football player I could be on the football field and I think I was able to accomplish that through hard work.” ~ Jerry Rice

 

Posted in WODs | Leave a comment

Wednesday November 19th

Warmup:  Run 2 min followed by Group 8

PreWOD:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD:  For Time…

25-20-15

Deadlifts (185/145)

DB Push Press (30/20)

PostWOD:  5X5 Windshield Wipers

“Once you have commitment, you need the discipline and hard work to get you there.” ~ Haile Gebrselassie

 

Posted in WODs | Leave a comment