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Life changing fitness

JULY 1, 2015 - CANADA DAY - NOON ONLY

6/30/2015

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CANADA DAY

Strength:
12:00 EMOM
2 Reps Snatch Balance

MetCon:
Since our Confederation was in 1867:
18:67 AMRAP (aka: 19:07)

18 Pull-ups
67 Squats
18 Ring Dips
67 Sit-ups
18 Burpees
67 KB’s (35/25)
18 TTB
67 Box Jumps (24/20)
18 HSPU
600m run + 70 Double-unders



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WOD - June 30, 2015

6/29/2015

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Strength:
10:00 EMOM
1 Rep Jerk @ 85%
(Work on getting low quickly)

MetCon 1:
Beach Brawl WOD #2
Athlete 1 completes: 210m run
Athlete 2 completes: 21 Axle bar Thrusters (95/55)(75/45)
Athlete 3 completes: 21 Pull ups (42 Ring Rows)

Athlete 1 completes: 15 Burpees over Bar
Athlete 2 completes: 15 Axle bar Clean & Jerk (145/85)(95/55)
Athlete 3 completes: 15 HSPU (30 Push Ups)

Athlete 1 completes: 90 Double Unders
Athlete 2 completes: 9 Axle bar Deadlift (235/135)(185/105)
Athlete 3 completes: 9 Bar MU’s (18 Toes to Bar)
9:00 CAP

MetCon: 2
Beach Brawl WOD #3
Teams of 3
21-18-15-12-9-6 (18-3 for Masters)
DB Snatch (65/40)(50/30)
Pull ups (Rec = Knee Raises)
8:00 Cap

 
Strength  Class:
Part 1:
10:00 Strict MU Work

Part 2:
10:00 Front Lever work

Part 3:
3x 25m Farmers Walk
(increase weight 10# from last week)

 


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WOD - June 29, 2015

6/28/2015

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Strength:
10:00 EMOM
Odd Min: 1 Rep Front Squat @ 85%
Even Min: 2 Reps Back Squat w/ :02 Pause @ Front Squat weight.

Metcon 1:
2 rounds
500m row
15 push press (135/85)

Rest 5:00

Metcon 2:
2 rounds
500m row
12 HSPU


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WOD - June 26, 2015

6/25/2015

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Strength:
11:00 EMOM (3 rounds)
Hang Snatch
Min 1 - 1 Reps @ 95
Min 2 - 2 Reps @ 90
Min 3 - 3 reps @ 85
Min 4 - Rest

MetCon:
Row 1000m
Run 200m
Row 800m
Run 400m
Row 600m
Run 600m
Row 400m
Run 800m
Row 200m
Run 1000m



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WOD - June 25, 2015

6/24/2015

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Strength
11:00 EMOM (3 rounds)
Bench Press
Min 1 - 1 Reps @ 95
Min 2 - 2 Reps @ 90
Min 3 - 3 reps @ 85
Min 4 - Rest

MetCon 1:
6-5-4-3-2-1 reps of:
Dead Lifts, 365/205
Bench Press, 225/135
Muscle ups

Metcon 2:
Max effort Hollow Rock
(see if you can beat last weeks)

Strength  Class:
Part 1 :
18:00 E2MOM (3 Rounds)
1st min: Snatch Pull (225/155)
2nd min: Clean Pull (315/205)
3rd min: Rack Pull (405/255)

Part 2 :
3x Max UB Muscle Ups

Part 3:
10 Rounds
Weighted box jump (30/24”)
(Step down from each jump!)


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WOD - June 24, 2015

6/23/2015

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Strength:
12:00 EMOM
Fat Bar Clean

MetCon:
A. 3:00 AMRAP of Front Rack Lunge (115/75)

3 min Active Rest
(400m run or 500m row)

B. 3:00 AMRAP of HSPU

3 min Active Rest
(400m run or 500m row)

C. 3:00 AMRAP of DB Snatch (65/40)

3 min Active Rest
(400m run or 500m row)

D.) 3:00 AMRAP of  TTB


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WOD - June 23, 2015

6/22/2015

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Strength:
24:00 EMOM (3 rounds)
Back Squat
Min 1 - 1 Reps @ 95
Min 2 - Rest
Min 3 - 2 Reps @ 92.5
Min 4 - Rest
Min 5 - 3 reps @ 90
Min 6 – Rest
Min 7 - 4 Reps @ 85
Min 8 – Rest 

Metcon :
Tabata:
Deadlift, (185/125)
Box Jump, (24/20)
Front Squat, (135/95)
Double-Under

Complete a full tabata protocol at each station (8 rounds [4 mins] of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.

Strength  Class:
Part 1:
20:00 E2MOM (5 rounds)
2 Reps of:
OH Squat
Snatch Balance @ 80% OH Squat weight

Part 2:
10:00 Front Lever work

Part 3:
3x 25m Farmers Walk


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WOD - June 22, 2015

6/21/2015

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Strength 1:
22:00 EMOM (2 rounds)
Shoulder Press
Min 1 - 1 Reps @ 95
Min 2 - 3 Rest
Min 4 – 2 Reps @ 92.5
Min 5 - 6 Rest
Min 7 - 3 reps @ 90
Min 8 –9  Rest
Min 10 - 4 Reps @ 85
Min 11-12 – Rest

MetCon 1:
3:00 CAP
500m row
AMRAP Bar Muscle ups

Metcon 2:
21-15-9
Burpees to Target (6” higher than reach)
Pull Ups
100 Double Unders between rounds


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WOD - June 19, 2015

6/18/2015

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Strength:
24:00 E2MOM (3 rounds)
Front Squat
Min 1 - 1 Reps @ 95
Min 2 - Rest
Min 3 - 2 Reps @ 90 
Min 4
Min 5 - Rest 3 reps @ 85
Min 6 – Rest
Min 7 - 4 Reps @ 80
Min 8 – Rest

MetCon:
10 Rounds
10 Push Ups
10 Box Jumps (24/20)


Core Bonus:
Max Effort Hollow Rock





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WOD - June 18, 2015

6/17/2015

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Picture
Strength
11:00 EMOM (3 rounds)
Strict Pull Ups
Min 1 - 1 Reps @ 90
Min 2 - 2 Reps @85
Min 3 - 3 reps @ 80
Min 4 - Rest 

MetCon:
For time:
Row 2,000 meters
50 wall-ball shots, 20-lb. ball
Row 1,000 meters
35 wall-ball shots, 20-lb. ball
Row 500 meters
20 wall-ball shots, 20-lb. ball


Strength  Class:
Part 1 :
10:00 EMOM
1-3 Strict or Weighted Muscle Ups

Part 2:
10:00 EMOM
5-10 Strict Pull Ups

Part 3:
10:00 EMOM
3-7 Strict HSPU


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