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Life changing fitness

WOD - Nov 1, 2016

10/31/2016

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Picture
16:00 E2MOM
High Hang - Low Hang - Full Squat clean complex

​Metcon:
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
Score is total calories rowed.

 

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WOD - Oct 31, 2016

10/30/2016

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Picture
Strength:
15:00 EMOM
1:00 Deadlift 2 reps @ 85%
1:00 Strict HSPU
​1:00 Rest

​Metcon:
With a running clock:
@0:00
4:00 AMRAP
21-15-9:
Power Snatch (75/55#)
Burpees
 
@8:00
4:00 AMRAP
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
 
@16:00
4:00 AMRAP
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")


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WOD - OCt 28, 2016

10/27/2016

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Picture
Strength 1:
15:00 EMOM
1:00 3 reps Front Squat
1:00 Strict Ring Pull Ups
1:00 Rest
 
Strength 2:
5:00 to find 20rm Back Squat
 
Metcon 1:
21 – 15 - 9
HSPU
OH Lunges (95/65)
 
Metcon 2:
21 Pull Ups
3 Sled Pulls
15 Pull Ups
2 Sled Pulls
9 Pull Ups
1 Sled pull

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WOD - OCt 27, 2016

10/26/2016

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Picture
​Strength:
15:00 to Work up to a Turkish get up
 
Metcon:
Partner WOD:
1k Bear Hug Sandbag carry (135/90)
1k Partner Sled Push
185/135

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WOD - OCt 26, 2016

10/25/2016

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Picture
18:00 AMRAP
3:00 each movement, moving immediately into the next one.
 
“Flash Dance”
 
Assault bike
Burpee's
Row for calories
Double unders
Shuttle sprints
Sled Push

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WOD - Oct 25, 2016

10/24/2016

1 Comment

 
Picture
18:00 AMRAP
3:00 each movement, moving immediately into the next one.
 
“Web-Slinger”
 
Muscle ups
Handstand push-ups
Chest to bar pull-ups
Ring dips
pull-ups
push-ups

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WOD - OCt 24, 2016

10/23/2016

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Picture
 
The next 3 days we will be completing 3 Benchmark workouts we’ve created to show areas to celebrate and/or target for improvement. Compare your scores to July 25th - 27th to see how you’ve improved.
 
18:00 AMRAP
3:00 each movement, moving immediately into the next one.
 
“Dark Night”
We’ll be going deep into the pain cave on this one”
 
Deadlift (365/225)
Back Squat (315/205)
Front Squat (275/185)
Clean (225/155)
Jerk (185/135)
Snatch (135/95)
 
use 1 bar for all movements

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WOD - Oct 21, 2016

10/20/2016

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Picture
​Strength:
24:00 EMOM
1:00 Explosive Squats 3 reps @ 70%
1:00 Strict Pull ups
1:00 Rest

Metcon 1:
Every 2 mins (10rds)
15 Wall Balls
10 Burpees
5 Box Jumps (24/20)


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WOD - Oct 20, 2016

10/19/2016

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Picture
Gymnastics Conditioning
2 Rounds of:
2:00 max Bar Muscle ups
1:00 max Strict HSPU
2:00 max C2B Pull ups
1:00 max kipping HSPU
Rest 3:00 between rounds
 
​Metcon:
For Time:
12 Squat Snatches (115/95)
9 Muscle Ups
9 Squat Snatches (135/105)
6 Muscle Ups
6 Squat Snatches (155/115)
3 Muscle Ups
 
 
 

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WOD - Oct 19, 2016

10/18/2016

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Picture
Strength:
16:00 EMOM
1:00 Bench 6 Reps @ 80 %
1:00 Ring Rows 10 Reps
2:00 Rest
 
Metcon:
Partner WOD
10 Rounds each:
12 walking SB lunges (90/60)
1 lap sled push (185/135)
200/150m row
 
Partner 1 does a movement, then Partner 2 goes.
 

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