WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft

  1. Every 90 seconds for 12 sets:

Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)

Evens: Strict press x 3 + Push press x 2 + Jerk x 1

2. 3 Rounds for time of:

50 Kettlebell swings ( not too heavy )

25 Banded sit ups

The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs

 

WOD Tuesday June 26th

Warm up: Jerk technique practice

  1. Power clean + jerk pyramid

Partner up with someone:

Start with a weight that is fairly challenging and do 1 power clean + 5 jerks

Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasing your reps back up to 5.

Example: 115 x 5 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1 / 145 x 2 / 135 x 3 / 125 x 4 / 115 x 5

This pyramid will be done twice, you will have 30 minutes to complete 2 sets per partner.

2. For time:

20 Pullups

40 Wallballs

20 Pullups

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Nutrition Challenge Meeting this Sunday!!

Cost for the Challenge is $20! 

Schedule:

8:15-9:00 AM – Weight and Measurements

9:00 -10:00 AM – Listen and Learn about the Challenge

10:00 – 11:00 AM – Workout 

Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups

1. Every 3 minutes for 5 sets:

5 Front squats

*Increase weight as you go

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.