Author Archives: admin

Mobility

Dynamic

Max Effort Lift
Push Press
5-5-5 warm ups
1-1-1-1-1 work to 1RM
If not done Monday.

Regular WOD
Happy Valentines Day
2 Rounds with a Partner-one person works at a time
14 Pullups
14 Med Ball Sit ups – to partner
14 Burpees
14 Wall Ball – pass to partner
14 Box Jump
14 Thrusters – med ball – pass high to partner
14 Push up/hand touch – up and down together/clap a hand at top
14 Over and Unders
14 OH Squat
14 Box Jump
14 KB Swing
14 linked back to back get up
14 Lunges
14 Rocket Jumps

Cash Out
400m Run

Mobility

Dynamic

Max Effort Lift
Push Press
5-5-5 warm ups
1-1-1-1-1 work to 1RM

Regular and Endurance WOD
“Tabata Something Else”
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
There is no rest between exercises.

Cash Out
400m Run

Mobility

Dynamic

Regular and Endurance WOD
10 Thrusters 135/95
15 Pull Ups
400m Run
20 Thruster 95/65
15 Pull Ups
600m Run
30 Thrusters 65/45
15 Pull ups
800m Run

Cash Out
Stretch and Roll Out

Mobility

Dynamic

Cobra Kai
15 min AMRAP
10 SDHP 95/65
10 Ring Push Ups
20 Sit Ups or GHD

Cash Out
Coaches Choice

Mobility

Dynamic

Dynamic Lift
Deadlift
3-2-2-2-1-1-1-1-1
Choose a weight that is hard but you can perform the technique with excellent form but moving fast.

Pace Maker
21-18-15-12-9-6-3
Wallball 20/14
Med Ball cleans 20/14

Endurance WOD
5 Rounds
200 m
15 Handstand Push-Ups
15 Pull-Ups

Cash Out
Tabata Running

Mobility

Dynamic

Regular andEndurance WOD

Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips

Cash Out
Tabata Sit-Ups

Mobility

Dynamic

Max Effort Lift
Back Squat
5 – 5 – 5
40-50-60%
1-1-1-1-1 Heavy Singles

Regular and Endurance WOD

3 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins between rounds. This means you should be going all out. No need to rest or take a water break during the round. Put the hammer down!

Cash Out
400m Run

Mobility

Dynamic

Walking Dead
200m Run
30 KB Swing
30 Knees to Elbows
400m Run
20 Kb Swings
20 Knees to Elbows
800m Run
10 KB Swings
10 Knees to Elbows

Cash Out
Coaches Choice

Mobility

Dynamic

Darkest Dawn
Thrusters/Double Unders  95/65
15/30
12/30
9/30
6/30
3/30
and
3 Rounds
15 Sit Ups
10 Toes to Bar
15 Back Extention

Endurance WOD
“4 rounds for time of:
Run 400m
30 GHD Hip Extensions”

Cash Out
Coaches Choice

Mobility

Dynamic

True Grit
Max reps OH Squats 75%
6 Burpees
200m Run
Max Reps Front Squat 75%
9 Burpees
200m Run
Max Reps Back Squat 75%
12 Burpees
200m Run

Endurance Dynamic Effort Lift for this week
“Power Cleans
12 sets of 2 reps
65% of 1 RM
on 45 second clock.

Endurance WOD
“3 rounds for time of:
Row 500m
21 Hang Power Snatch, 75/45 pounds”

Cash Out
5 x 5 HSPU