04/18 – 04/22

On your own as I am out of office next two weeks. I will post the entire upcoming week on Friday.

For pre-work each day warm up the muscle groups being used for the workout
-OR-
Do some sprints, squat/DL/Press heavy, gymnastics work, etc.

Always scale appropriately for each movement. Stay focused on form.

WOD: 04/18/16
9-15-21
Deadlift (185/155)
Front Squat (95/65)
– Use one bar. Set-up squat weight and then add strip weights for DL. No dropping on DL.

WOD: 04/19/16
“Helen”
3 Rounds for time of:
400m run (3laps)
21x KB Swings (24/16kg)
12x Pull-ups / Ring Rows

WOD: 04/20/16
7x 400m Sprint
Every 5mins all out sprint 3 laps
0-5-10-15-20-25-30
At 35min mark do max rep air squats in 2mins.

WOD: 04/21/16
100x Sit-ups for time
-REST 3mins –
50x Push-ups for time
-REST 3mins –
50x Sit-up for time
-REST 3mins –
25x Push-ups for time

WOD: 04/22/16
50x Wall Balls (20/14)
25x Pull-ups / Ring Rows
25x Ring Dips / Box Dips
50x Goblet Squats (24/16kg)
25x Ring Dips / Box Dips
25x Pull-ups / Ring Rows
50x Wall Balls (20/14)

04/15/16

On your own as I am out of office next two weeks. I will post the entire upcoming week on Friday.

Pre-WOD (Skills/strength):
200x Partner MB Sit-ups (tossing the ball back and forth)

WOD:
2min Left Side Plank (accumulated – go for unbroken to avoid penalty)
3 laps Run
2min Right Side Plank (accumulated – go for unbroken to avoid penalty)
3 laps Run
2min Low Plank (accumulated – go for unbroken to avoid penalty)
3 laps Run
2min High Plank (accumulated – go for unbroken to avoid penalty)
3 laps Run

** On all plank sections any time you break or loose form during the 2mins you add 1 lap to your next run. Hold the perfect form and accumulate 2mins – go for unbroken.

Post-WOD (Challenge/Cool-down):
2000m Row focusing on form

04/14/16

As a reminder I will be out of the office from 04/15/16 – 05/01/16. I will make two posts with a week’s worth of workout for the time I am gone. Group up and get it down while I am gone. Just because I am not here to hold you accountable don’t slack on intensity, weight or showing up. Keep up the great progress and get work done.

Pre-WOD (Skills/strength):
3RDS
15x SA DB Overhead Press
15x Strict Pull-up

then…

3RDS
15x Strict Ring Dips
15x Supine Pull-ups

WOD:
12min Partner Bench Test
As many reps as possible in 20mins.
You and partner switch off every 10x reps.
Weight should be heavy enough that it is challenging to do 10reps consistently.

Post-WOD (Challenge/Cool-down):
2min Low and side planking

04/13/16

As a reminder I will be out of the office from 04/15/16 – 05/01/16. I will make two posts with a week’s worth of workout for the time I am gone. Group up and get it down while I am gone. Just because I am not here to hold you accountable don’t slack on intensity, weight or showing up. Keep up the great progress and get work done.

WOD:
Partnered Crucible
50x Walking lunges with front rack bar (135/95)
50x Pullups (Adv: CTB)
50x OHS (135/95)
2k Row
50 OHS
50 Pullups (Adv: CTB)
50x Walking lunges with front rack bar

Post-WOD (Challenge/Cool-down):
2min Low and side planking

04/12/16

As a reminder I will be out of the office from 04/15/16 – 05/01/16. I will make two posts with a week’s worth of workout for the time I am gone. Group up and get it down while I am gone. Just because I am not here to hold you accountable don’t slack on intensity, weight or showing up. Keep up the great progress and get work done.

Pre-WOD (Skills/strength):
5RDS
8x Goblet Squats
16x Walking Lunges
Run remainder of lap

WOD:
12min AMRAP
50 Jumping Jacks
15 Air Squats
10 Box Jumps

Post-WOD (Challenge/Cool-down):
400m Sprint for time

04/11/16

As a reminder I will be out of the office from 04/15/16 – 05/01/16. I will make two posts with a week’s worth of workout for the time I am gone. Group up and get it down while I am gone. Just because I am not here to hold you accountable don’t slack on intensity, weight or showing up. Keep up the great progress and get work done.

Pre-WOD (Skills/strength):
Partnered Arms/Shoulder Burner
5mins working periods switching off.
Bicep Curls
Ring Support
Push-ups
High Pulls

WOD:
5RDS
10x Box Jumps
7x Burpees
5x Pull-ups

Post-WOD (Challenge/Cool-down):
1000m easy row for form

04/08/16

Pre-WOD (Skills/strength):
Functional fitness – move equipment.

Then warm-up deadlift. Get heavy.

WOD:
3RDS
10x DL (55% max)
2min Row (ALL OUT)
2min REST

Post-WOD (Challenge/Cool-down):
stretch… seriously stretch (looking at you hansen).

04/07/16

Pre-WOD (Skills/strength):
5-10mins to warm up bench press

5RDS
3x Bench Press
MEx Landmine rows

WOD:
Tabata x3 (8RDS of 20sec ON / 10sec OFF)
Push-ups
Ring Rows
Bicep Curls

Post-WOD (Challenge/Cool-down):
Easy jog and stretch

04/06/16

Pre-WOD (Skills/strength):
4RDS
30sec Handstand Hold
30sec Side Plank (left)
30sec Side Plank (right)
30x Sit-ups

WOD:
3-3-3-3-3
Front Squats (BW)
“-” = 10x Push-ups

Post-WOD (Challenge/Cool-down):
Easy jog and stretch

04/05/16

Pre-WOD (Skills/strength):
Rowing skill work and warm-up

WOD:
10RDS
30sec ALL OUT – 90sec Rest
Round 1 sets meters goal.
Must increase by 1 meter each round (from previous round ending total).
Example: Round 1 – 150, Round 2 must be 151m or higher.
If you fail to meet the 1 meter increase you will need to do 10x burpess during the 90sec rest.

Post-WOD (Challenge/Cool-down):
Easy jog and stretch