Category Archives: WOD

View daily WODs

Saturday 12/8/18

8:30am, 10:00am Prime Time Fitness, 11:00am 1 on 1

skill: pistols

Partner WOD:
Each team must accumulate:
250 double unders
75 Russian Kettlebell swings (70/53)
50 Sumo deadlift high pulls (95/65)
50 burpees

One partner accumulates reps. The other partner must row 300m or bike 600m, then they trade spots and the other partner picks up where the first partner left off.
This continues until all reps for each exercise have been completed for the above team total.

Thursday 11/22/18

HAPPY THANKSGIVING!!!

Today is Open Gym from 10:00am-12:00pm.

OPTIONS:
3 workouts to choose from.
Work on a lift.
Work on mobility.
Work on skills.
WOD
A: Turkeys and Gravy
10-9-8-7-6-5-4-3-2-1 of
mashed potatoes to bar
gobbler squats (kettlebell)
for time

B: Did anyone Bring the Canned Cranberries? PARTNER WOD
Partner A does: 25 turkey feather flappers (JJs) + 10 wing workers (dumbbell S2OH)
Partner B holds a Planksgiving
25 partner cranberry sauce toss
switch.
15:00 AMRAP

C: It’s All Fun and Games Until Someone Drops the Turkey
200m gravy boat row
40 ball slams
300m gravy boat row
30 ball slams
400m row
20 ball slams
500m row
10 BS

 

Wednesday 11/21/18

6:00am, 6:00pm

Strength:
 Back Squat
3-3-3-3
WOD:
EMPIRE STATE OF MIND
15 weighted step up and overs
25 Russian kettlebell swings
35 single jump ropes
12:00 AMRAP
SCHEDULE UPDATE:
Thursday, Thanksgiving Day 11/22: OPEN GYM 10:00am-12:00pm
Friday, 11/23: 10:00am ONLY
Saturday, 11/24: back to regular schedule

Tuesday 11/20/18

6:00am LIFTING, 6:00pm LIFTING

Warm Up
 5:00 cardio
Bushman’s with :10 thoracic rotation x6 2:00 total
10 Ws
10 Ys
10 starfish
all with 2.5#s
2 rounds3 point iso hold :10/:10/:10
coach guided x3 rounds
additional 3 rounds

Technique:
hang to high hang x6
high hang to high pull x6
high hang to HPS x6
4 rounds

Strength:
 10:00-15:00 of HPS practice
Mobility

 

Monday 11/19/2018

6:00am, 5:00pm 1 on 1, 6:00pm

Strength:
Push Press
3-3-3-3
WOD:
“TORTURE BY TENS”
10 pushups
20 jack planks
30 squats
40 lunges
50 jumping jacks
3 rounds
SCHEDULE UPDATE:
Wednesday, 11/21: 6:00am, 6:00pm
Thursday, Thanksgiving Day 11/22: OPEN GYM 10:00am-12:00pm
Friday, 11/23: 10:00am ONLY
Saturday, 11/24: back to regular schedule

Thursday 11/8/18

6:00am, 6:00pm, 7:15pm level 1

Skill
 3 stations; 3:00 each
-toes to bar
-rope climbs
– pistols
WOD
“THE COUNTDOWN”
10-9-8-7-6-5-4-3-2-1 of
sumo DLHP (95/65)
pull-ups
box jump overs
Mobility
5:00 legs up the wall
-1:00 straight up
-1:00 frog-press knees to wall with palms
-1:00 squat on wall
-1:00 legs wide
-:30/:30 1 leg up, opposite leg crossed over

 

Wednesday 11/7/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:10pm Primetime

Strength:
Shoulder Press Deload
2 reps at 70% of 1 rep max for 2:00
3 reps at 60% of 1 rep max for 3:00
5 reps at 50% of 1 rep max for 4:00
WOD:
“YOUNG DUMB AND BROKE”
25 burpees
400m run
5 rounds

Tuesday 11/6/18

6:00am, 6:00pm

Warm Up
Part 1:
10 band pull aparts-palms up
10 band pull aparts- palms down
10 rt arm cross band stretch
10 left arm cross band stretch
10 Ws 2.5#
10 standing starfish 2.5#
2 rounds
Part 2:
PVC/bar sequence
Part 3:
12-9-6 snatch complex

Strength
Hang (knees) position to high hang x 8
high hang to high pull x 8
hang to muscle snatch x8
high hang to power snatch x8
hang power snatch 6-6-6-6
Mobility