Skill:
Snatch Balance (15 Minutes to work to 1 RM )
WOD:
'3 Dog Night'
Three sets for max reps of:
60 seconds of Shoulder to Overhead
- RTG 115/75 RX 95/65
60 seconds of Burpee broad jumps
- 4'/3'
60 seconds of Rest
Wednesday 01/29/14
Skill:
L sits
WOD:
Fantastic 4
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
L sits
WOD:
Fantastic 4
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
Tuesday 01/28/14
Skill:
Bench Press
WOD:
Push Press @ 80% of Press 1 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 80% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 80% of Press 5 RM – 1 rep
Chin Ups – 7 reps
Bench Press
WOD:
Push Press @ 80% of Press 1 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 80% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 80% of Press 5 RM – 1 rep
Chin Ups – 7 reps
Saturday 01/25/14
Member WOD Day:
Jake Kobielusz
Skill:
Indian run where the person in the front is carrying a wall ball and the person in the back is carrying five pound dumbbells. Then as you run the person in the back sprints forward and the person in the front passes the ball back. Every time the person in the back ends up with something and no one to pass it to they have to sprint to the front of the line. Distance: 1/2 mile
WOD: For Time
Skill: Cleans Pull Ups Dips DU Run
Round 1: 3 6 9 12 50 M
Round 2: 6 12 18 24 50 M
Round 3: 9 18 27 36 50 M
Round 4: 12 24 36 48 50 M
Friday 01/24/14
SKILL:
Deadlift follow Wendler
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Front Squat (from ground) @ 75% of body weight
Ring Dips
Deadlift follow Wendler
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Front Squat (from ground) @ 75% of body weight
Ring Dips
Thursday 01/23/14
skill:
Back squat follow Wendler
METCON:
Death by 7's
7 min AMRAP
7 Push Press
-RTG 115/85 RX 95/65
7 Wallballs RTG
-11'/10' RX 10'/9'
7 Slam Balls
-RTG 30/20 RX 20/10
Back squat follow Wendler
METCON:
Death by 7's
7 min AMRAP
7 Push Press
-RTG 115/85 RX 95/65
7 Wallballs RTG
-11'/10' RX 10'/9'
7 Slam Balls
-RTG 30/20 RX 20/10
Wednesday 01/22/14
Skill:
Power Snatch 5x2 @ 80%
WOD:
20 Thrusters
-75/45
50M Sprint
20 Russian KB swings
- 53/35
50M Sprint+3
63
20 Goblet Squats
-53/35 (with KB)
50M Sprint
15 Russian KB swings
-53/35
50M Run
15 Thrusters
-75/45
50M Run
Power Snatch 5x2 @ 80%
WOD:
20 Thrusters
-75/45
50M Sprint
20 Russian KB swings
- 53/35
50M Sprint+3
63
20 Goblet Squats
-53/35 (with KB)
50M Sprint
15 Russian KB swings
-53/35
50M Run
15 Thrusters
-75/45
50M Run
Tuesday 01/21/14
SKILL:
Bench Press
-follow Wendler
WOD:
For Time:
30 Clean & Jerk
-RTG 115/85 RX 95/65
at the top of every minute do 5 burpees
Bench Press
-follow Wendler
WOD:
For Time:
30 Clean & Jerk
-RTG 115/85 RX 95/65
at the top of every minute do 5 burpees
Monday 01/20/14
Skill:
None
WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
None
WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Saturday 01/17/14
Skill:
1 mile run
"Filthy Fifty " Hero WOD
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Yes we are finally doing it!
1 mile run
"Filthy Fifty " Hero WOD
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Yes we are finally doing it!
Friday 01/17/14
Skill:
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Thursday 01/16/14
Skill:
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Wednesday 01/15/14
TODAY: Mobility WOD at 10 am and 7 Pm
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
Tuesday 01/14/14
Skill:
BenchPress -Follow Wendler
WOD:
Jelly filled donuts
4 RFT
50 M Sled pull
-RTG 225/180 RX 180/135
10 Wallballs
- 20/14
400 M Run
BenchPress -Follow Wendler
WOD:
Jelly filled donuts
4 RFT
50 M Sled pull
-RTG 225/180 RX 180/135
10 Wallballs
- 20/14
400 M Run
Saturday 01/11/14
SKILL:
no skill today, long WOD
Huey
Dewey
and... Louie ????
WAIT A MINUTE!
Look! It's Skeeter, Scooter and Mace !!
WOD:
3 person team
100 "over your partner" planking burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)
100 Slam balls
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)
100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14
100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)
no skill today, long WOD
Huey
Dewey
and... Louie ????
WAIT A MINUTE!
Look! It's Skeeter, Scooter and Mace !!
WOD:
3 person team
100 "over your partner" planking burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)
100 Slam balls
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)
100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14
100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)
Friday 01/10/14
SKILL:
Deadlifts follow Wendler
WOD:
8 MIN AMRAP
8 Alternating KB snatches
-53/35
8 Burpee over box jumps
-RTG 30/24 RX 24/20
Thursday 01/09/14
SKILL:
15 minutes to establish a 2 RM Hang Snatch
WOD: Members WOD Day
"THOR" (By Chris Martinelli)
for time:
Buy in
10 Turkish get ups ( 5 each side)
- RTG 53/35 RX 35/18
3 RFT
20 Sledge hammers
50 M Tire Flip
20 Pull ups
Wednesday 01/08/14
SKILL:
EMOM for 8 Minutes
1 Clean High Pull
2 Hang Power Clean
1 Jerk
METCON:
AMRAP 4 Minutes
8 Wallball Shots
- 20/14
6 Push-up
Rest 2 Min
AMRAP 4 Minutes
8 Lunges w/ Plate Overhead
-45/25
6 T2B
Rest 2 Min
AMRAP 4 Minutes
8 Push Press
-RTG 95/65 RX75/55
6 Slamball's
- 30/20
EMOM for 8 Minutes
1 Clean High Pull
2 Hang Power Clean
1 Jerk
METCON:
AMRAP 4 Minutes
8 Wallball Shots
- 20/14
6 Push-up
Rest 2 Min
AMRAP 4 Minutes
8 Lunges w/ Plate Overhead
-45/25
6 T2B
Rest 2 Min
AMRAP 4 Minutes
8 Push Press
-RTG 95/65 RX75/55
6 Slamball's
- 30/20
Tuesday 01/07/14
SKILL:
Bench press follow Wendler
MetCon: (WOD)
3 RFT
4 Deadlift
-RTG 285/165 RX 225/155
8 Pull ups
-RTG Chest to bar
12 Burpee Over Bar
Bench press follow Wendler
MetCon: (WOD)
3 RFT
4 Deadlift
-RTG 285/165 RX 225/155
8 Pull ups
-RTG Chest to bar
12 Burpee Over Bar
Monday 01/06/14
SKILL:
Back squat: follow Wendler
WOD:
Hero WOD
RANDY
75 Power snatches
-75/45
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Back squat: follow Wendler
WOD:
Hero WOD
RANDY
75 Power snatches
-75/45
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Saturday 01/04/14
SKILL:
Shoulder press
- follow Wendler
WOD:
As a team of 2, max reps at each station for 1 minute,
(work 1 minute rest 1 minute) only 1 athlete works at a time.
1) Air Squats
2) Toes To bar
3) Double Unders
4) Kettlebell Swings
5) Sprints: 25m and Back = 1
Shoulder press
- follow Wendler
WOD:
As a team of 2, max reps at each station for 1 minute,
(work 1 minute rest 1 minute) only 1 athlete works at a time.
1) Air Squats
2) Toes To bar
3) Double Unders
4) Kettlebell Swings
5) Sprints: 25m and Back = 1