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Life changing fitness

WOD - JULY 1st, 2016 - Noon Class oNly

6/30/2016

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Picture
Happy Canada Day!
 

Metcon 1:
Partner WOD:

7 Rounds
1 Lap OH Plate Carry  (45/25) LH
1 Lap OH Plate Carry  (45/25) RH
6 Burpees
 
Partner 1 completes 1 round of the work above while partner 2 Rows for Cal, then they switch until each have completed 7 rounds.
​
Metcon 2:
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 30th, 2016

6/29/2016

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Picture
​Gymnastic Strength
3 Rounds
80% Strict HSPU
 
Rest 2:00
 
80% Strict Pull Up
Rest 2:00
 
Strength 2
7:00 to set max Axle Bar Clean & Jerk
 
Metcon 2:
15 – 1
Push ups,
Air Squats
Box jumps (24/20)

Strength Class
23:00 EMOM
 
Deadlift
Min 1 - 4 Reps @ 80
Min 2 – Rest
Min 3 - 3 Reps @ 85
Min 4 - Rest
Min 5 – 2 reps @ 90
Min 6 - Rest
Min 7 – 1 Reps @ 95
Rest
 
23:00 EMOM
Bench Press
Min 1 - 4 Reps @ 75
Min 2 - Rest
Min 3 - 3 Reps @ 80

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WOD - JUNE 29th, 2016

6/28/2016

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Picture
​MetCon:
5 Rounds:
500m Row
15 Burpees
10 SB Squats (90/60)

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WOD - JUNE 28th, 2016

6/27/2016

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Picture
Strength 1:
15:00 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
 
MetCon 1:
For Time:
27-21-15
Cal. Row
Push Press (115/75)
 
MetCon 2:
30-20-10
Sit ups
200m SB run between rounds (90/60)
 
Strength  Class:
OH Squat-
Snatch Balance-
Hang Squat Snatch complex

X5

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WOD - JUNE 27th, 2016

6/26/2016

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Picture
​Strength:
20:00 EMOM
Back Squat
 
Even - 2 Reps @ 75%
Odd – Strict Pull Ups @ 50%
 
MetCon:
 
1 minute of sandbag squat cleans (90/60)
1 minute of burpees
1 minute of toes-to-bars
2 minutes of sandbag squat cleans (90/60)
2 minutes of burpees
2 minute of toes-to-bars
1 minute of sandbag squat cleans (90/60)
1 minute of burpees
1 minute of toes-to-bars

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WOD - JUNE 24th, 2016

6/23/2016

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Picture
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#
 
***FORM IS KING****
 
Metcon 1:
 
12:00 AMRAP
36 Cal Row
27 Wall Ball
21 Box Jumps
15 Clean & Jerk (135/95)
9 T2B
6 OH Squats (135/95)

3 Muscle Ups

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WOD - JUNE 23rd, 2016

6/22/2016

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Picture
Gymnastic Strength
 
3 Rounds
90% of Max HSPU
 
Rest 2:00
 
90% Max  Pull Up
Rest 2:00
 
Strength 2:
7:00 EMOM
Weighted Step Ups
3 Reps each Leg
 
Metcon:
 
200m Farmers Walk
21 Sand bag Squat Cleans
12 Pull Ups
 
Rest 5:00 and repeat
 
Strength  Class
 
Sumo 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 L-Sit
 

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wod - june 22nd, 2016

6/21/2016

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Picture
​Metcon:
30:00 AMRAP
10 Calorie Row
10 Bar Facing Burpees
10 Deadlift (155/105)
10 Sit Ups


20, 30, etc.

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WOD - June 21, 2016

6/20/2016

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Picture
Strength:
23:00 EMOM
Shoulder 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
 
Metcon:
10:00 AMRAP
45 Double Unders
30 Burpee over Bar
15 Jerk (135/95)
 
Strength  Class:
Wide Grip 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

8-8-8-8-8

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WOD - June 20, 2016

6/19/2016

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Picture
Strength:
35:00 EMOM
Front Squat
Min 1 - 4 Reps @ 85
Min 2 – Strict Ring Pull Ups
Min 3 - Rest
Min 4 - 3 Reps @ 90
Min 5 - Strict Ring Pull Ups
Min 6 - Rest
Min 7 – 2 Reps @ 93
Min 8 – Strict Ring Pull Ups
Min 9 – Rest
Min 10 - 1 rep @ 96
Min 11 – Strict Ring Pull Ups
Min 12 - Rest
Repeat x3
 
MetCon:
21-15-9
KB Swing (75/55)
Push Ups

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