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Wod

Wednesday May 31, 2017

Weightlifting

Squat snatch
15 minutes of practice

‘Stars’

For time (15 cap)
4 rounds of
15 Bar facing burpees
12 Ring dips
9 squat snatches 95/65

Tuesday May 30, 2017

Midline

5 round of:
15 sit ups
10 supermans

‘Power Row’

Partner row or Partner Assault bike or Partner Ski
30 rounds of:
30 seconds on/ 1 minute off
For max meters
*15 rounds each.

Saturday May 27, 2017

‘Fast Squats’

7 Rounds of:
2 Minutes on/ 1 minute off
15 Kettle bell swings 70/44#
25 squats
35 burpees

*Start back at kettle bell every round; Score is total number of Burpees.

Friday May 26, 2017

Strength

Dumbbell bench press
8-8-8-8

‘Time Warp’

AMRAP 14
800M run
100 double unders
40 toes to bar
400M run
50 double unders
20 handstand push ups
200M run
25 double unders
10 Muscle ups (ring)
Max effort Double unders

Thursday May 25, 2017

Weightlifting

Power clean + Front squat + Jerk
*work to a heavy single in 15 minutes

 

‘Macho Man Count Down’

AMRAP 4
3 Power cleans 185/125
3 Front squats 185/125
3 Jerks 185/125
Rest 3
AMRAP 3
3 Power cleans 185/120
3 Front squats 185/120
3 Jerks 185/120
Rest 2
AMRAP 2
3 Power cleans 185/120
3 Front squats 185/120
3 Jerks 185/120

 

*Workout courtesy of Ben Bergeron, Watch Mat Fraser do this workout with 205# on the minute for 20 minutes.

Wednesday May 24, 2017

Gymnatics Conditioing

EMOM 9
M1: 15 Arch hollow swings
M2: 15 second L-sit hold
M3: 15 supermans

 

‘Murph P.T.’

3 Rounds of
1 minute at each station
200M run
Strict pull ups
Push ups
Box jumps 20”
Rest

Tuesday May 23, 2017

Weightlifting

Hang power snatch
*above knee, heavy single in 15 minutes

 

‘Gripper’

For time (22 cap)
3 Rounds of:
500M row
12 power snatches 95/65
200M Farmer carry 70/44

Monday May 22, 2017

Strength

One legged Deadlift
4×6 (per Leg)
*with barbell. Light weight perfect form.

’99 Problems’

For time (16 cap)
18-15-12-9-12-15-18
wall ball 20/14#
burpee to a target

 

Saturday May 20, 2017

‘It takes 2’

For time (20 cap)
50 Front squats partner holds bar in front rack 95/65
50 push ups partner holds at top of ring dip
50 Knees to elbow partner hangs from bar
800M run together
30 Knees to elbow partner hangs from bar
30 push ups partner holds at top of ring dip
30 Front squats partner holds bar in front rack 95/65

 
*Divide reps anyway, front squats from floor.

Friday May 19, 2017

Weightlifting

Power clean and push jerk
Heavy 2 rep in 15 minutes
*Not touch and go

 

‘Muscle Milk’

For time (16 cap)
3 rounds of:
400M run
10 clean and jerks 155/105
5 Muscle ups (ring)

*Instructional video on muscle up

Thursday May 18, 2017

Midline

EMOM 9
M1: 20 Sit ups
M2: 20 turn and throws with med ball
M3: Rest

 

‘Row your boat’

5k Row

Wednesday May 17, 2017

Strength

50’ Waiter walk

3 trips for heaviest but controlled weight
*bottom of kettle bell faces up

 

‘Big show’

AMRAP 15
50’ single arm overhead walking lunge 50/35
75 double unders
35 wall balls 20/14
20 Strict L-pull ups

Tuesday May 16, 2017

Squat

Back squat
Build to a heavy 10 rep in 20 minutes

 

‘Count down’

For total reps
AMRAP 4
Burpee box jump 24/20
Rest 3
AMRAP 3
50’ Shuttle run
Rest 2
AMRAP 2
Back squats 205/135

Monday May 15, 2017

Strength

Emom 10
2 Thrusters
*From the floor, building.

‘Heart Burn’

For time (18 cap)
5 rounds of:
400M run
15 thrusters 65/45

Saturday May 13, 2017

‘Midland’

For time (25 cap)
7 rounds of:
12 squat cleans 95/65
9 toes to bar
200m run with med ball 20/14

**Reminder we will be closed Sunday 5/14 on Mother’s Day**

Friday May 12, 2017

Weightlifting

Power snatch
Touch and go 5 rep
*Build to a moderate weight but focus on technique

 

‘Randy’

For time (8 cap)
75 snatches 75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

**We will be closed this Sunday on Mother’s Day**

Thursday May 11, 2017

PARTNER WOD

AMRAP 25
8 Burpees
12 Push ups
16 Sit ups
400m Run
*alternating Movements/ Partners run the 400M together)

***Today is Bring a Friend day!!***

Wednesday May 10, 2017

Gymnastics Conditioning

EMOM 9
M1: 20 second Ring hold at top
M2: M.E. Plank
M3: 15 supermans

 

‘Reckless’

For time (12 cap)
3-6-9-12-9-6-3
Front squats 165/110
Chest to bar pull ups

Tuesday May 9, 2017

Strength

Strict press
3RM in 20 minutes

 

‘Push Pop’

AMRAP 14
15 Knees to elbows
12 Push press 115/75
9 Box jumps 30/24

Monday May 8, 2017

‘Longest Mile’

For time (25 cap)
1 Mile run
75 Kettle bell swings 53/35
50 Lateral burpees over bar
25 Deadlifts 185/135
10 Lateral burpees over bar

Saturday May 6, 2017

‘Coe’

For time (21 cap)
10 rounds of:
10 thrusters 95/65
10 ring push ups

 

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Friday May 5, 2017

Gymnastics Conditioning

EMOM 12
M1: 15 second L-sit
M2: 15 Arch hollow swings
M3: 5-7 eccentric handstand push-ups (3 count down)
M4: Rest

 

‘Bar Crawl’

AMRAP 12
50’ Overhead walking lunge 45/25
18 burpees on plate
50’ Overhead walking lunge 45/25
18 Toes to bar

Thursday May 4, 2017

‘Around the Yard’

For time (30 cap)
4 rounds of:
400M Run
100M Single arm farmer carry 70/44
500M Row
100M Single arm farmer carry 70/44

Wednesday May 3, 2017

Weightlifting

Squat snatch
Heavy single from position 1 in 20 minutes

 

‘Drag Race’

For time (10 cap)
21-15-12-9
Overhead squat 75/55
Row cal

Tuesday May 2, 2017

Strength

Weighted Pull up
5-3-3-1-1-1

 

‘Rambler’

AMRAP 15
5 Power cleans 155/105
10 pull ups
15 Box jumps 24/20

Monday May 1, 2017

Squat

Back squat
2-2-2-2-2

 

‘Midline Melter’

AMRAP 17
400M run
15 Back squats 225/155
21 sit ups