SKILL:
Deadlift follow Wendler
WOD:
For Time
Run 800m
15 Ring Dips
15 KBS
-53/35
Run 400m
20 Ring Dips
20 KBS
-53/35
Run 200m
25 Ring Dips
25 KBS
- 53/35
Thursday 01/02/14
Skill:
EMOM for 5 min
-2 hang squat cleans @ 70%
WOD:
4 RFT
10 Burpees
10 Wall balls
-20/14
Tuesday 12/31/13
Skill:
BenchPress
-Follow Wendler
WOD:
For time:
9 Ground to Overhead
-RTG 135/95 RX 115/75
3 Burpee over the bar
400M Run
6 Ground to Overhead
6 Burpee over the bar
400M Run
3 Ground to Overhead
9 Burpee over the bar
400M Run
Monday 12/30/13
Skill:
Back Squat
-Follow WEndler
WOD:
"Cindy"
20 Min AMRAP
5 Pull UPs
10 Push Ups
15 Air Squats
Back Squat
-Follow WEndler
WOD:
"Cindy"
20 Min AMRAP
5 Pull UPs
10 Push Ups
15 Air Squats
Saturday 12/28/13
SKILL:
Shoulder press
-follow Wendler
WOD:
Partner WOD
2 Rounds for Reps
One person works for 1:00 while the other person rests. Each person will do each exercise twice.
Power Cleans
-95/65
Burpees
Shoulder to OH
-95/65
Sit Ups
Thursday 11/26/13
SKILL:
Turkish get ups
-5x3 working up to a heavier weights
WOD:
10M AMRAP
3 HSPU
10 Deadlifts
-RX 185/135
RTG 225/165
Turkish get ups
-5x3 working up to a heavier weights
WOD:
10M AMRAP
3 HSPU
10 Deadlifts
-RX 185/135
RTG 225/165
Tuesday 12/24/13
Skill :
BenchPress
Follow Wemdler
WOD:
Wave your toes in the air like you just don't care!
8 Min AMRAP
Increasing by reps 2 each round
2-4-6-8-.......
Snatch
-RTG 95/65 RX 75/45
Toes to rings
BenchPress
Follow Wemdler
WOD:
Wave your toes in the air like you just don't care!
8 Min AMRAP
Increasing by reps 2 each round
2-4-6-8-.......
Snatch
-RTG 95/65 RX 75/45
Toes to rings
Monday 12/23/13
Skill:
Back Squat follow Wendler
WOD:
"The 12 WODs of Christmas"
FOR TIME:
Complete this list IN ORDER, using only ONE BAR for every applicable exercise. RX Weight for MEN = #95 / RX Weight for WOMEN = #65. Scale as needed.
On the 1st WOD of Christmas, my Coaches gave to me… …1x Dead Lift.
On the 2nd WOD of Christmas, my Coaches gave to me… …2 x Hang Cleans and
…1 x Dead Lift.
On the 3rd WOD of Christmas, my Coaches gave to me… …3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 4th WOD of Christmas, my Coaches gave to me… …4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 5th WOD of Christmas, my Coaches gave to me… …5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 6th WOD of Christmas, my Coaches gave to me… …6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 7th WOD of Christmas, my Coaches gave to me… …7 x KBS ( 53/35)
…6 x Pull uUps
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 8th WOD of Christmas, my Coaches gave to me… …8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squat
…2 x Hang Clean
…1 x Dead Lift.
On the 9th WOD of Christmas, my Coaches gave to me… …9 x Slam Balls
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squat
…2 x Hang Cleans and
…1 x Dead Lift.
On the 10th WOD of Christmas, my Coaches gave to me… …10 x Lunges
…9 x Slam Ball
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jump
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Clean and
…1 x Dead Lift.
On the 11th WOD of Christmas, my Coaches gave to me… …11 x Wall Balls
…10 x Lunges
…9 x Slam Balls
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 12th WOD of Christmas, my Coaches gave to me… …12 x Double Unders
…11 x Wall Balls
…10 x Lunges
…9 x Slam Balls
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
Back Squat follow Wendler
WOD:
"The 12 WODs of Christmas"
FOR TIME:
Complete this list IN ORDER, using only ONE BAR for every applicable exercise. RX Weight for MEN = #95 / RX Weight for WOMEN = #65. Scale as needed.
On the 1st WOD of Christmas, my Coaches gave to me… …1x Dead Lift.
On the 2nd WOD of Christmas, my Coaches gave to me… …2 x Hang Cleans and
…1 x Dead Lift.
On the 3rd WOD of Christmas, my Coaches gave to me… …3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 4th WOD of Christmas, my Coaches gave to me… …4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 5th WOD of Christmas, my Coaches gave to me… …5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 6th WOD of Christmas, my Coaches gave to me… …6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 7th WOD of Christmas, my Coaches gave to me… …7 x KBS ( 53/35)
…6 x Pull uUps
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 8th WOD of Christmas, my Coaches gave to me… …8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squat
…2 x Hang Clean
…1 x Dead Lift.
On the 9th WOD of Christmas, my Coaches gave to me… …9 x Slam Balls
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squat
…2 x Hang Cleans and
…1 x Dead Lift.
On the 10th WOD of Christmas, my Coaches gave to me… …10 x Lunges
…9 x Slam Ball
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jump
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Clean and
…1 x Dead Lift.
On the 11th WOD of Christmas, my Coaches gave to me… …11 x Wall Balls
…10 x Lunges
…9 x Slam Balls
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
On the 12th WOD of Christmas, my Coaches gave to me… …12 x Double Unders
…11 x Wall Balls
…10 x Lunges
…9 x Slam Balls
…8 x Sit Ups
…7 x KBS
…6 x Pull Ups
…5 x Box Jumps
…4 x Shoulder Presses
…3 x Front Squats
…2 x Hang Cleans and
…1 x Dead Lift.
Friday 12/20/13
Skill:
Dead Lift
Follow Wendler
WOD:
Fast and Furious
7 min AMRAP
7 Wall balls
-20/14 RTG 11'/10'
7 Pull Ups
Dead Lift
Follow Wendler
WOD:
Fast and Furious
7 min AMRAP
7 Wall balls
-20/14 RTG 11'/10'
7 Pull Ups
Thursday 12/19/13
Skill:
Squat Snatch 5 x 3
WOD:
SFC Bench mark WOD" Kevin"
15 min AMRAP
21-15-9
Deadlift
-185/135
DU or SU of
-63/45/27
Box Jumps
-24/20
Then as many 200M sprints as possible.
with time left
Score is the amount of 200M sprints done
Squat Snatch 5 x 3
WOD:
SFC Bench mark WOD" Kevin"
15 min AMRAP
21-15-9
Deadlift
-185/135
DU or SU of
-63/45/27
Box Jumps
-24/20
Then as many 200M sprints as possible.
with time left
Score is the amount of 200M sprints done
Wednesday 12/18/13
Skill:
Max effort : 1 mile Run
WOD: Clint's Birthday WOD
"The SUCK"
100 Thrusters
-95/65
with 5 burpees done on the top of every minute.
This can be done as a 2 person team or scaled to half. If you enjoy the SUCK knock it all out by yourself.
Max effort : 1 mile Run
WOD: Clint's Birthday WOD
"The SUCK"
100 Thrusters
-95/65
with 5 burpees done on the top of every minute.
This can be done as a 2 person team or scaled to half. If you enjoy the SUCK knock it all out by yourself.
Tuesday 12/17/13
Skill:
Bench Press
Following Wendler
WOD:
Dipsy Doodle
Five sets for max reps of Ring Dips
In 60 seconds, complete 5 hang cleans
RTG 135/95 RX 95/65
and then as many reps as possible of Ring Dips
Rest 60 seconds between sets
Bench Press
Following Wendler
WOD:
Dipsy Doodle
Five sets for max reps of Ring Dips
In 60 seconds, complete 5 hang cleans
RTG 135/95 RX 95/65
and then as many reps as possible of Ring Dips
Rest 60 seconds between sets
Monday 12/16/13
Skill:
Back Squats
Following Wendler
WOD: Benchmark Monday
Angie
each exercise must be finished before moving to the next one
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Back Squats
Following Wendler
WOD: Benchmark Monday
Angie
each exercise must be finished before moving to the next one
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Saturday 12/21/13
Skill:
Shoulder Press
Following Wendler
"Run like you have OJ's glove"
WOD:
FOR TIME
400 meter run
20 burpees
20 v-ups
800 meter run
15 burpees
15 v-ups
1600 meter run
10 burpees
10 v-ups
Shoulder Press
Following Wendler
"Run like you have OJ's glove"
WOD:
FOR TIME
400 meter run
20 burpees
20 v-ups
800 meter run
15 burpees
15 v-ups
1600 meter run
10 burpees
10 v-ups
Saturday 12/14/13
SKILL:
Shoulder press:follow Wendler
WOD:
For max reps:
One minute of Spartan push ups
One minute of Butterfly sit ups
One minute of Wall balls
One minute of Goblet squats
- KB 53/35
then 45 seconds of each movement;
then 30 seconds of each movement;
then finish with 15 seconds of each movement.
(The entire workout should take you exactly 10 minutes. Keep a running total of and report your completed reps.)
Shoulder press:follow Wendler
WOD:
For max reps:
One minute of Spartan push ups
One minute of Butterfly sit ups
One minute of Wall balls
One minute of Goblet squats
- KB 53/35
then 45 seconds of each movement;
then 30 seconds of each movement;
then finish with 15 seconds of each movement.
(The entire workout should take you exactly 10 minutes. Keep a running total of and report your completed reps.)
FRIDAY 12/13/13
SKILL:
Deadlifts: follow Wendler
WOD:
Tabata
20 seconds of work and 10 seconds of rest:
8 alternating rounds of dead lifts (60% of 1 RM)
-and
1 arm KB snatches
-53/35 switching arms every round
Deadlifts: follow Wendler
WOD:
Tabata
20 seconds of work and 10 seconds of rest:
8 alternating rounds of dead lifts (60% of 1 RM)
-and
1 arm KB snatches
-53/35 switching arms every round
Thursday 12/12/13 Team WOD
Skill:
Snatch balance
5x5 adding weight each set
( first 2 sets are warm up and work on form)
WOD:
In teams of three, with only one person working at a time, complete the following as quickly as possible:
800M Slam Ball Relay Run
( passing the ball person to person while running)
-20/10
200 Alternating Reverse Lunges w/Plate Overhead
- 45/25 lbs
200 Sit Ups
200 Push ups
800M Slam Ball Relay Run
-20/10
Snatch balance
5x5 adding weight each set
( first 2 sets are warm up and work on form)
WOD:
In teams of three, with only one person working at a time, complete the following as quickly as possible:
800M Slam Ball Relay Run
( passing the ball person to person while running)
-20/10
200 Alternating Reverse Lunges w/Plate Overhead
- 45/25 lbs
200 Sit Ups
200 Push ups
800M Slam Ball Relay Run
-20/10
Wednesday 12/11/13
SKILL:
10 min EMOM
( even minutes do single unders on odd minutes do double unders)
WOD:
For time
50 Cleans from the hang
-doing 3 burpee box jumps at the top of each minute
10 min EMOM
( even minutes do single unders on odd minutes do double unders)
WOD:
For time
50 Cleans from the hang
-doing 3 burpee box jumps at the top of each minute
Tuesday 12/10/13
SKILL:
Bench press: follow Wendler
WOD:
5RFT
5 Burpees Over Barbell
7 Front Squats
-RTG155/105 RX 135/95
9 Chin to bar
-RTG Chest to Bar Pull-Ups
Bench press: follow Wendler
WOD:
5RFT
5 Burpees Over Barbell
7 Front Squats
-RTG155/105 RX 135/95
9 Chin to bar
-RTG Chest to Bar Pull-Ups
Saturday 12/07/13
SKILL:
Over head Press
-Follow Wendler
WOD:
4RFT
400M Sandbag carry
-45/25
20 Step ups with sandbag
-24/20
20 Ground to overhead with sandbag
400M Sandbag carry
10 Step ups with sandbag
10 Ground to overhead with sand bag
400M Sandbag carry
Over head Press
-Follow Wendler
WOD:
4RFT
400M Sandbag carry
-45/25
20 Step ups with sandbag
-24/20
20 Ground to overhead with sandbag
400M Sandbag carry
10 Step ups with sandbag
10 Ground to overhead with sand bag
400M Sandbag carry
Friday 12/06/13
SKILL:
Deadlift
-follow Wendler
WOD:
"Tears of a spider monkey"
5 RFT
20 Shoulder press
-75/45
20 Overhead squats
-75/ 45
( RTG for this WOD is 7 RFT)
Deadlift
-follow Wendler
WOD:
"Tears of a spider monkey"
5 RFT
20 Shoulder press
-75/45
20 Overhead squats
-75/ 45
( RTG for this WOD is 7 RFT)
Thursday 12/05/13
Skill:
Snatch from the hang
-3x5 adding weight each set ,
WOD: Members WOD Day
"Nasty Noee's WOD"
50 sit ups
-RTG with 10lb weight
50 push ups
-RTG with 25lb weight
50 slam balls
-20/10
50 Unbroken single unders
Snatch from the hang
-3x5 adding weight each set ,
WOD: Members WOD Day
"Nasty Noee's WOD"
50 sit ups
-RTG with 10lb weight
50 push ups
-RTG with 25lb weight
50 slam balls
-20/10
50 Unbroken single unders
Wednesday 12//04/13
SKILL:
-EMOM until unable to do allotted sprints in minute
-15M Sprint; add another 15M sprint each additional minute
WOD:
EMOM for 10 min
3 Thrusters starting at
RTG 75/55 RX 55/35
-add 10lbs each additional minute; if unable to keep adding weight stay at weight you can do for 3 reps
-EMOM until unable to do allotted sprints in minute
-15M Sprint; add another 15M sprint each additional minute
WOD:
EMOM for 10 min
3 Thrusters starting at
RTG 75/55 RX 55/35
-add 10lbs each additional minute; if unable to keep adding weight stay at weight you can do for 3 reps
Tuesday 12//03/13
SKILL:
-Bench press: follow Wendler
WOD:
3 RFT
5 Clean and Jerk
-RTG 135/95 RX 115/85
10 Box jumps
- RTG 30/24 RX 24/20
15 Toes to bar
-Bench press: follow Wendler
WOD:
3 RFT
5 Clean and Jerk
-RTG 135/95 RX 115/85
10 Box jumps
- RTG 30/24 RX 24/20
15 Toes to bar
Monday 12/02/13
SKILL:
Back squat: follow Wendler
WOD:
Benchmark Monday
"Karen"
150 Wallballs
-For Time
Back squat: follow Wendler
WOD:
Benchmark Monday
"Karen"
150 Wallballs
-For Time
Saturday 11/30/13
SKILL:
Shoulder Press: follow Wendler
WOD:
For Time:
50 KB Swings
-24/16
30 Hang Power Cleans
-95/65
10 Box jumps
-RTG 30/24 RX 24/20
40 KB Swings
-24/16kg
20 Hang Power Cleans
-95/65
20 Box Jumps
30 KB Swings
-24/16kg
10 Hang Power Cleans
-95/65
30 Box jumps
Shoulder Press: follow Wendler
WOD:
For Time:
50 KB Swings
-24/16
30 Hang Power Cleans
-95/65
10 Box jumps
-RTG 30/24 RX 24/20
40 KB Swings
-24/16kg
20 Hang Power Cleans
-95/65
20 Box Jumps
30 KB Swings
-24/16kg
10 Hang Power Cleans
-95/65
30 Box jumps
Friday 11/29/13
SKILL:
Deadlift: follow Wendler
WOD:
Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest
Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.
Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.
Side elbow plank:
Roll body to side with feet stacked, Even number on each side . Each plank will count as 1 rep)
Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.
Abs Day!
Deadlift: follow Wendler
WOD:
Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest
Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.
Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.
Side elbow plank:
Roll body to side with feet stacked, Even number on each side . Each plank will count as 1 rep)
Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.
Abs Day!
Thursday 11/28/13
From all of us here at SFC we wish you a very Happy Thanksgiving !!
4 person team WOD
SFC will have a 9 and 10 Am class only today.
Start with equipment unassembled
(sled with weight, tire, log, sledge hammer, axle bar with weights)
Pass all equip over wall 6'/5'
-jump over wall
Assemble equipment
Each person on team will do each exercise for 20 M
-sled pull 135/90
-tire flip
-farmers carry 135/95 ( with axle, axle is never to put down unless its going over wall)
log and sledge carry while lunging
- once all team members have done each exercise ( 1 team member will hit log 20 times while , 2 members plank, and 1 holds axle with weights. If axle hits ground or member unable to hold to plank each member will do 5 planks)
-then members will do all 4 excercises again until you return to wall
-unassembled equipment and pass over wall
-all members jump over wall to finish line
4 person team WOD
SFC will have a 9 and 10 Am class only today.
Start with equipment unassembled
(sled with weight, tire, log, sledge hammer, axle bar with weights)
Pass all equip over wall 6'/5'
-jump over wall
Assemble equipment
Each person on team will do each exercise for 20 M
-sled pull 135/90
-tire flip
-farmers carry 135/95 ( with axle, axle is never to put down unless its going over wall)
log and sledge carry while lunging
- once all team members have done each exercise ( 1 team member will hit log 20 times while , 2 members plank, and 1 holds axle with weights. If axle hits ground or member unable to hold to plank each member will do 5 planks)
-then members will do all 4 excercises again until you return to wall
-unassembled equipment and pass over wall
-all members jump over wall to finish line
Wednesday 11/27/13
SKILL:
4x4 strict pull ups
(add weight if easy)
4x4 negative pull ups if you can not do strict pull ups.
Rest 2 min between sets
WOD:
10 min AMRAP
10 Overhead lunges (5 each leg)
- RTG 95/65 RX 85/55
10 Burpees
Tuesday 11/26/13
SKILL:
Bench press : follow Wendler
WOD:
-Four rounds for max reps with 5 min cap for each round
Unbroken Pull-Ups x Max Reps
400 Meter Run
Push Press x Max Reps
-RTG 135/95 RX 115/75
Rest exactly 5 minutes between rounds
-Score is the total amount of pull ups and push presses
Bench press : follow Wendler
WOD:
-Four rounds for max reps with 5 min cap for each round
Unbroken Pull-Ups x Max Reps
400 Meter Run
Push Press x Max Reps
-RTG 135/95 RX 115/75
Rest exactly 5 minutes between rounds
-Score is the total amount of pull ups and push presses
Saturday 11/23/13
Skill:
OverHead Press : Wendler
WOD:
“Pick Your Poison”
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.
Choice # 1 – Run or Row? — 1600 m relay run (400 m each teammate) OR 2000 m relay row (500 m each teammate)
Station = 15 KB Swings (53/35) + 15 Slam balls (20/10) + 15 Sit-Ups + 15 Box Jumps (24/20)
Choice # 2 – Top or Bottom? — 10 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
OverHead Press : Wendler
WOD:
“Pick Your Poison”
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.
Choice # 1 – Run or Row? — 1600 m relay run (400 m each teammate) OR 2000 m relay row (500 m each teammate)
Station = 15 KB Swings (53/35) + 15 Slam balls (20/10) + 15 Sit-Ups + 15 Box Jumps (24/20)
Choice # 2 – Top or Bottom? — 10 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
Friday 11/22/13
SKILL:
DeadLifts: Wendler
WOD:
4 RFT
15 Wall Ball
- 20/14
15 Pull-Ups
"The Body Achieves what the Mind Believes"
DeadLifts: Wendler
WOD:
4 RFT
15 Wall Ball
- 20/14
15 Pull-Ups
"The Body Achieves what the Mind Believes"
Thursday 11/21/13
SKILL:
EMOM for 10 min:
3 Cleans increasing weight each minute working to a 3 rep max
WOD:
Members WOD Day
"The FUNK"
20 Thrusters
-RTG 115/75 RX 95/65
400 M Run
30 Sit ups
400 M Run
30 HRPU
400 M Run
20 Sumo deadlifts
-RTG 115/75 RX 95/65
400M Run
EMOM for 10 min:
3 Cleans increasing weight each minute working to a 3 rep max
WOD:
Members WOD Day
"The FUNK"
20 Thrusters
-RTG 115/75 RX 95/65
400 M Run
30 Sit ups
400 M Run
30 HRPU
400 M Run
20 Sumo deadlifts
-RTG 115/75 RX 95/65
400M Run
Wednesday 11/20/13
SKILL:
15 min to work on gymnastics exercise of choice... kipping pull up, butterfly, toes to bar, rope climb, double unders, pistols etc....
WOD:
Tabata: 4 exercises 8 sets ......20 sec work 10 sec rest ( alternating right and left each round)
Pistols ( 1 leg squats)
1 arm kettlebell swings
-35/18
1 leg deadlifts
1 arm row with kettlbell or dumbbell
-53/35
"The pain you feel today will be the strength you feel tomorrow"
15 min to work on gymnastics exercise of choice... kipping pull up, butterfly, toes to bar, rope climb, double unders, pistols etc....
WOD:
Tabata: 4 exercises 8 sets ......20 sec work 10 sec rest ( alternating right and left each round)
Pistols ( 1 leg squats)
1 arm kettlebell swings
-35/18
1 leg deadlifts
1 arm row with kettlbell or dumbbell
-53/35
"The pain you feel today will be the strength you feel tomorrow"
Tuesday 11/19/13
SKILL:
Bench Press: follow Wendler
WOD:
3 RFT
10 Reverse lunges
-RTG 95/65 RX 85/55
20 Overhead Press
-RTG 95/65 RX 85/55
30 Over the bar burpees
Bench Press: follow Wendler
WOD:
3 RFT
10 Reverse lunges
-RTG 95/65 RX 85/55
20 Overhead Press
-RTG 95/65 RX 85/55
30 Over the bar burpees
Saturday 11/16/13
SKILL:
Overhead press
-follow Wendler
WOD:
1200m Team Row
120 Team Pull-Ups
120 Overhead press
-RTG135/95 RX 95/65
(bar can not touch ground, 5 burpee penalty for all members of team if it does)
120 DU
120 GHD sit ups
120 Wall balls 20/14
1200m Team Row
*Teams of 3
*Only 1 person working at a time
Overhead press
-follow Wendler
WOD:
1200m Team Row
120 Team Pull-Ups
120 Overhead press
-RTG135/95 RX 95/65
(bar can not touch ground, 5 burpee penalty for all members of team if it does)
120 DU
120 GHD sit ups
120 Wall balls 20/14
1200m Team Row
*Teams of 3
*Only 1 person working at a time
Friday 11/15/13
SKILL:
Deadlift: Follow Wendler
WOD:
14 min
800M run
3 rounds of:
10 HRPU
10 Butterfly sit ups
with remaining time AMRAP of:
4 pull ups
4 knees to elbows
4 burpee box jump overs (stepping over box each time)
Deadlift: Follow Wendler
WOD:
14 min
800M run
3 rounds of:
10 HRPU
10 Butterfly sit ups
with remaining time AMRAP of:
4 pull ups
4 knees to elbows
4 burpee box jump overs (stepping over box each time)
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