Blog Posts

WOD - Feb. 14, 2020

2/13/2020

Fit Friend Friday

Oly
12:00 E:90
Snatch Pull + Power Snatch

MetCon:
7 – 1:00 Rounds
10 Burpee over Bar
Max Power Snatch (155/105)
Rest 2:00 between Rounds

Partner Challenge:
2:00 Max Med Balls sit ups over bar

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WOD - Feb. 13, 2020

2/12/2020

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Heavy
20:00 to set 10 rep max back squat
(Remember your weight!)

Practice Weighted Jumps

Metcon:
150 wall balls
EMOM including 0:00,
1 length sled push 185/135

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WOD - Feb. 12, 2020

2/11/2020

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Metcon:
6 Rounds:
3:00/1:00 Work/Rest

25/20 Cal Bike
5 Rope Climbs (Rds 1-3-5)
20 D-ball Hip to Shoulder (Rds 2-4-6) (100/75)
Max Double Unders in Remaining Time

20:00 Mobility Work

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WOD - Feb. 11, 2020

2/10/2020

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Strength:
15:00 E3MOM
8 Reps Bench Press
20 Band Pull Aparts between rounds

Metcon:
Partner WOD
50 Bench (145/85)
75 Cal Row
40 Bench (195/115)
100 Burpees
40 Bench (195/115)
75 Cal Row
50 Bench (145/85)

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February 10, 2020

2/9/2020

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Heavy 1

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

150 DDB Lunges (50/30)
E2MOM including 0:00
5 TTB
3 C2B

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February 7, 2020

2/6/2020

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Fit Friend Friday

16:00 E2MOM (8 Rounds)
1 Power Snatch + 2 OH Squats

MetCon:

12:00 AMRAP
3 Muscle Ups
6 Power Snatch (115/75)
9 OH Squats (115/75)

Partner Challenge:
Fastest Partner Sled Push Lap

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February 6, 2020

2/5/2020

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Heavy 2

Tempo Front Squats
Weighted Jumps

Metcon:

21-15-9
Hang Squat Cleans (75/45)
Box jumps (24/20)

Rest 3:00

15-9-6
Hang Squat Cleans (115/75)
Box jumps (30/24)

Rest 3:00

9-6-3
Hang Squat Cleans(155/105)
Box jumps (36/30)

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February 5, 2020

2/4/2020

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E5MOM x 6
25/20 Cal (bike, row or ski)
20 Sit ups
15 Push Ups
10 Burpees

Attempt to do each machine twice.

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February 4, 2020

2/3/2020

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15:00 E3MOM
8 Reps Each Side Seated Strict DB Press
12 Bent Over “W” & “T” raises between Rounds

Metcon:

Inverse Tabata (8x :10/:20)
Top Ring Hold

12:00 Amrap
4 HSPU
8 Hang DB snatches (65/40)
24 double unders

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February 3, 2020

2/3/2020

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20:00 E4MOM
5 Reps Romanian DL
Superset with 5 Reps Each Side DB Side Lunge + 10-15 Banded Reverse Hyper’s

Metcon:

10:00 AMRAP
5 D-Ball over Shoulder (150/100)
10 C2B Pull ups
15/12 Cal AB

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Life changing fitness

WOD - Feb. 14, 2020

WOD - Feb. 13, 2020

WOD - Feb. 12, 2020

WOD - Feb. 11, 2020

February 10, 2020

Heavy 1

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

150 DDB Lunges (50/30)
E2MOM including 0:00
5 TTB
3 C2B

February 7, 2020

Fit Friend Friday

16:00 E2MOM (8 Rounds)
1 Power Snatch + 2 OH Squats

MetCon:

12:00 AMRAP
3 Muscle Ups
6 Power Snatch (115/75)
9 OH Squats (115/75)

Partner Challenge:
Fastest Partner Sled Push Lap

February 6, 2020

Heavy 2

Tempo Front Squats
Weighted Jumps

Metcon:

21-15-9
Hang Squat Cleans (75/45)
Box jumps (24/20)

Rest 3:00

15-9-6
Hang Squat Cleans (115/75)
Box jumps (30/24)

Rest 3:00

9-6-3
Hang Squat Cleans(155/105)
Box jumps (36/30)

February 5, 2020

E5MOM x 6
25/20 Cal (bike, row or ski)
20 Sit ups
15 Push Ups
10 Burpees

Attempt to do each machine twice.

February 4, 2020

15:00 E3MOM
8 Reps Each Side Seated Strict DB Press
12 Bent Over “W” & “T” raises between Rounds

Metcon:

Inverse Tabata (8x :10/:20)
Top Ring Hold

12:00 Amrap
4 HSPU
8 Hang DB snatches (65/40)
24 double unders

February 3, 2020

20:00 E4MOM
5 Reps Romanian DL
Superset with 5 Reps Each Side DB Side Lunge + 10-15 Banded Reverse Hyper’s

Metcon:

10:00 AMRAP
5 D-Ball over Shoulder (150/100)
10 C2B Pull ups
15/12 Cal AB

Archives

Categories

Life changing fitness

​Heavy 1 18:00 E3MOM8 Reps Supinated Bent Over RowsSuperset with 8 Reps Heavy KB Swings Metcon:150 DDB Lunges (50/30)E2MOM including 0:005 TTB3 C2B

​Fit Friend Friday 16:00 E2MOM (8 Rounds)1 Power Snatch + 2 OH SquatsMetCon:12:00 AMRAP3 Muscle Ups6 Power Snatch (115/75)9 OH Squats (115/75) Partner Challenge:Fastest Partner Sled Push Lap

​Heavy 2Tempo Front SquatsWeighted Jumps Metcon:21-15-9Hang Squat Cleans (75/45)Box jumps (24/20) Rest 3:00 15-9-6Hang Squat Cleans (115/75)Box jumps (30/24) Rest 3:00 9-6-3Hang Squat Cleans(155/105)Box jumps (36/30)

​E5MOM x 625/20 Cal (bike, row or ski)20 Sit ups15 Push Ups10 Burpees Attempt to do each machine twice.

15:00 E3MOM8 Reps Each Side Seated Strict DB Press12 Bent Over “W” & “T” raises between Rounds Metcon:Inverse Tabata (8x :10/:20)Top Ring Hold 12:00 Amrap4 HSPU8 Hang DB snatches (65/40)24 double unders

20:00 E4MOM5 Reps Romanian DLSuperset with 5 Reps Each Side DB Side Lunge + 10-15 Banded Reverse Hyper’s Metcon:10:00 AMRAP5 D-Ball over Shoulder (150/100)10 C2B Pull ups15/12 Cal AB

Archives

Categories

Heavy 1

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

150 DDB Lunges (50/30)
E2MOM including 0:00
5 TTB
3 C2B

Fit Friend Friday

16:00 E2MOM (8 Rounds)
1 Power Snatch + 2 OH Squats

MetCon:

12:00 AMRAP
3 Muscle Ups
6 Power Snatch (115/75)
9 OH Squats (115/75)

Partner Challenge:
Fastest Partner Sled Push Lap

Heavy 2

Tempo Front Squats
Weighted Jumps

Metcon:

21-15-9
Hang Squat Cleans (75/45)
Box jumps (24/20)

Rest 3:00

15-9-6
Hang Squat Cleans (115/75)
Box jumps (30/24)

Rest 3:00

9-6-3
Hang Squat Cleans(155/105)
Box jumps (36/30)

E5MOM x 6
25/20 Cal (bike, row or ski)
20 Sit ups
15 Push Ups
10 Burpees

Attempt to do each machine twice.

15:00 E3MOM
8 Reps Each Side Seated Strict DB Press
12 Bent Over “W” & “T” raises between Rounds

Metcon:

Inverse Tabata (8x :10/:20)
Top Ring Hold

12:00 Amrap
4 HSPU
8 Hang DB snatches (65/40)
24 double unders

20:00 E4MOM
5 Reps Romanian DL
Superset with 5 Reps Each Side DB Side Lunge + 10-15 Banded Reverse Hyper’s

Metcon:

10:00 AMRAP
5 D-Ball over Shoulder (150/100)
10 C2B Pull ups
15/12 Cal AB