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Life changing fitness

WOD - JUNE 1st, 2016

5/31/2016

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Picture
 Metcon:
 2 Rounds:

400m Run
26 Hand Release Pushups
500m Row
26 Sit-Ups
400m Run
26 Deadlifts (95/65)
500m Row
26 Push Press (75/55)
400m Run
26 Double-Unders
500m Row
26 Thrusters (45/35)

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WOD - MAY 31st, 2016

5/30/2016

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Picture
Strength 1:
10:00 EMOM
2 Reps Shoulder Press @ 82.5%
 
Metcon 1:
1000m run
 
MetCon 2:
OPEN 14.1
 
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
 
Strength  Class:
 
Snatch Pulls
3x5
 
Bent over Row complex
8-8-8-8-8
 
23:00 EMOM
Bench Press
Min 1 - 4 Reps @ 75
Min 2 - Rest
Min 3 - 3 Reps @ 80
Min 4 - Rest
Min 5 – 2 reps @ 85
Min 6 - Rest
Min 7 – 1 Reps @ 90
Rest

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WOD - May 30, 2016

5/29/2016

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Strength:
 
35:00 EMOM
Back Squat
Min 1 - 4 Reps @ 80
Min 2 – Strict Pull Ups
Min 3 - Rest
Min 4 - 3 Reps @ 85
Min 5 - Strict Pull Ups
Min 6 - Rest
Min 7 – 2 Reps @ 90
Min 8 – Strict Pull Ups
Min 9 – Rest
Min 10 - 1 rep @ 95
Min 11 – Strict Pull Ups
Min 12 - Rest
Repeat x3
 
Choice of:
MetCon 1:
4:00 AMRAP
20 Cal Assault Bike
20 Burpees
AMAP Cal Row
 
Metcon 2:
4:00 AMRAP
10 HSPU
10m Sandbag Lunges
10 Burpees over Sandbag
10m Sandbag Lunges
Picture
Is this a hint?
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WOD - MAY 27th, 2016 - Happy 40th Keith!

5/26/2016

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Olympic Lifting Work
 
10:00 EMOM
3 Reps Hang Squat Snatch @+ 2-5# from 2 weeks ago
 
10:00 EMOM
3 Reps Hang Squat Clean @+ 2-5#
 
Metcon
Happy 40th Birthday Coach Keith!

40 Sit ups 
40 Box Jumps
40 Muscle Ups (or burpee pull-ups)
40 thrusters (95/65) 
40 hang clean (95/65)
Can be completed in any order and count (ie 2 MU,10 sit up, 2 MU 10 cleans) until 40 of each are complete......


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WOD - MAY 26th, 2016

5/25/2016

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Gymnastic Strength
 
3 Rounds
80% of Max HSPU
 
Rest 2:00
 
80% Max  Pull Up
Rest 2:00
 
Strength 2:
7:00 EMOM
Weighted Step Ups
3 Reps each Leg
 
Metcon:
 
4 rounds for time of:
15 box jumps, 36/27
Run 400 meters
 
Strength  Class
Deadlift
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 75%
2 Reps 4:00 – 7:59 @ 85%
1 Rep 8:00 – 12:00 @ 95%
 
Weighted Ring Dips
3-3-3-3-3
 
3x max effort strict TTB
 

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WOD - MAY 25th, 2016

5/24/2016

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Picture
Metcon:
 
Partner WOD 1:
2000m row for time.
Can be broken up
Any way you choose.
Partner WOD 2:
20:00 AMRAP – 95/65
1 – Deadlift
3 – Hang Clean
5 – Thruster
7 – Back Squat

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WOD - MAY 24th, 2016

5/23/2016

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Picture
Strength:
 
23:00 EMOM
Front Squat
Min 1 - 4 Reps @ 80
Min 2 - Rest
Min 3 - 3 Reps @ 82.5
Min 4 - Rest
Min 5 – 2 reps @ 85
Min 6 - Rest
Min 7 – 1 Reps @ 90
Rest
 
Metcon:
A. 3:00 AMRAP of Deadlift:
15 reps at 185/135
15 reps at 225/155
AMRAP at 275/185
Rest 5:00
B. 3:00 AMRAP of Bench Press:
15 reps at 135/95
15 reps at 155/105
AMRAP at 185/135
 
Strength  Class:
 
Bench Press
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 85%
2 Reps 4:00 – 7:59 @ 90%
1 Rep 8:00 – 12:00 @ 95%
 
Bent over Row complex

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WOD - May 23, 2016 - Noon Class only!

5/22/2016

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Picture
​Woehlke
3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups
Rest 3 minutes between rounds.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.


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WOD - MAY 20th, 2016

5/19/2016

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Picture
10:00 EMOM
3 Reps Hang Snatch @+ 2-5# from 2 weeks ago
 
10:00 EMOM
3 Reps Hang Clean @+ 2-5#
from 2 weeks ago
 
***FORM IS KING****
 
Metcon:
 
Teams of 3
​10:00 AMRAP
Increasing Ladder of:

Wall Balls(20/14)
10-20-30-40-50-60-70, etc
Axle Bar Snatch/Clean 
5-10-15-20-25-30-35, etc
Ring Muscle Ups (Burpee Pull Ups)
2-4-6-8-10-12-14, etc

Male athletes will Snatch and Female athletes will Clean with the same bar
Elite weight will be 105#
Rec & Masters will be 75#

Any time of Snatch or Clean is permited.

Rec athletes will do Burpee Pull ups for Muscle Ups and Masters athletes have a choice of Ring or Bar Muscle Ups or 2x number of Burpee C2B Pull ups

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WOD - MAY 19th, 2016

5/18/2016

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Picture
Gymnastic Strength:
 Set New Max HSPU

Fully Recover

Set New Max Kipping Pull Up (Not Butterfly)

Strength 2:
7:00 EMOM
Weighted Step Ups
3 Reps each Leg


MetCon:
For Time:
34 Jerks (135/95)
5 Deadlift (315/205)
19 Cal Incline Row
16 Pull Ups

​Happy Birthday Coach Steve!

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