2-Week Challenge

Two week challenge starting on Wednesday (09/17) and ends Wednesday (10/01).

There will be three challenge levels: You choose one and stick to it for the entire challenge. You will get Sunday’s off but all other days you will do your chosen reps of the following.

Beginner: 4 push-ups
Intermediate: 8 push-ups
Advanced: 12 push-ups

Every hour on the hour from 8am to 8pm. Set of push-ups should be perfect and ideally unbroken.

CHALLENGE RULES:
– Choose you challenge level and stick to it.
– Do you assigned push-ups every hour on the hour from 8am to 8pm.
– You will again have Sunday off.
– You can do your push-ups all at once if you wish, but like last time, this is a challenge to improve form as well as strength. Plus, just admit it, after about 10 reps form starts going out the window and the push-ups look more like snake-ups.

WOD 09/16/14

2-week challenge starting tomorrow. See blog post about the details.

Pre-WOD (Skills/Strength):
Superset for 5 RDS
5 Deadlifts
3 Box jumps (Max height)

WOD:
12min AMRAP
5 Pull-ups
10 Box Jumps
15 Sit-ups with MB
200m Run

Post-WOD (Challenge/Cool-down):
Stretching

WOD 09/15/14

2-week challenge starting Wednesday. I will fill everyone in tomorrow when I return.

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD:
3 Rounds

400 Meter Run
5 Walking lunges w/plate 45/25
20 WallBall Sit-ups 20/14
20 Box Jumps 30/24

Post-WOD (Challenge/Cool-down):
400m easy jog

WOD 09/12/14

Pre-WOD (Skills/Strength):
Superset x3

1min Toes and Hands Plank
– Get full extended out. Block feet against wall if needed

Max Effort L-Sit or Hang
– use parallets or hang from the bar. Try to achieve an “L” hold for as long as possible each time. If struggling with “L” hold move to hanging in knee tucked position.

WOD:
30 PVC Bar Hop Burpees
400m Run
15 Box Jumps
800m Run
15 Box Jumps
400m Run
30 PVC Bar Hop Burpees

Post-WOD (Challenge/Cool-down):
Hydrate and enjoy the weekend.

WOD 09/11/14

never-forget2

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD: 9/11 Memorial WOD
9 RDS
11 Deadlifts (HEAVY)
20 Mountain Climbers
01 Rope Climb

Post-WOD (Challenge/Cool-down):
400m easy jog

WOD 09/10/14

Going to start a 2-week challenge next week. Details forthcoming.

Pre-WOD (Skills/Strength):
Group Warm-up and skill work

WOD:
KB Tabata x4
– One-arm KB Swings (switch each round)
– Goblet Squats
– Alternating KB Swings
– Halos

Post-WOD (Challenge/Cool-down):
10mins of Handstands and TGU

WOD 09/09/14

Pre-WOD (Skills/Strength):
Superset with slow, controlled and perfect form.
3×10 Walking lunge with loaded barbell
– Back squat, front squat or OH bar position
3×10 OHS with loaded barbell
– 10 unbroken perfect reps

WOD:
21 to 1
Sit-ups
Air squats
– Every 3rd set of sit ups & air squats complete 7 burpees.
– After 19′s, 16′s, 13′s, 10′s, 7′s, 4′s, and 1′s do your 7 burpees.

Post-WOD (Challenge/Cool-down):
Max effort hand stand hold (time)
– Wall walk up and then hold a stable/flat handstand position as long as possible.

WOD 09/08/14

Pre-WOD (Skills/Strength):
5-5-5-5+
Deadlifts
Shoulder Press

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– Rest roughly 2mins per set.

WOD: 20min Cap
Cash In: 400m Burden Run (MB)

3 Rounds of:
30 Double Unders
20 MB Sit-ups
10 High Box Jumps (30/24)

Cash Out: 400m Burden Run (MB)

Post-WOD (Challenge/Cool-down):
Hydrate

WOD 09/05/14

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 80% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD:
CASH IN: 400m Run
2 RDS
50 Double Unders (150 Singles)
40 Sit-ups
30 Air Squats
20 Pull-ups
10 Toes to Bar
CASH OUT: 400m Run

Post-WOD (Challenge/Cool-down):
Stretching