Saturday, 28 July 2018

PARNTER WOD!!!


Warm up is athlete's choice


WOD
For time:
80 hang power cleans (95/65)
80 front squat (95/65)
80 push press (95/65)
80 front rack lunges (95/65)


Both partners use 1 barbell.  The barbell can't touch the ground.  If it does both partners have to do 10 burpees each.

Friday, 27 July 2018

Warm up:  Coach's choice

Strength:
12:00 to establish 3RM for the deadlift

WOD
For time:
100 double unders
50 walking lunges
40 abmat sit-ups
30 KBS (53/35)
20 power snatches (75/55)
10 bar muscle ups (scale with pull-up and a box dip)
100 double unders

Thursday, 26 July 2018

Warm up:  Coach's choice

5:00 EMOM
3 front squats (135/65)

5:00 EMOM
3 snatch high pulls at 105% of snatch 1RM

21-18-15-12 for time
HSPU
TTB
box jump (24"/20")

Wednesday, 25 July 2018

Warm up:  Coach's choice

8:00 EMOM
3 squat snatches (135/95)

WOD
For time:
21 OHS (95/65)
run 200m
21 thrusters (95/65)
run 200m
15 OHS (95/65)
run 200m
15 thrusters (95/65)
run 200m
9 OHS (95/65)
run 200m
9 thrusters (95/65)
run 200m

Tuesday, 24 July 2018

Warm up is coach's choice

Strength
5:00 EMOM of 5 back squats (155/105)

5:00 EMOM of 3 clean high pulls at 105% of 1RM

WOD
5 rounds for time
5 power clean and jerk (155/105)
10 chest to bar pull ups
50 double unders

Monday, 23 July 2018

Warm up: Coach's choice

10:00 alternating EMOM
Odd-5 sumo deadlift (155/105)
Even-5 Romanian deadlift (155/105)

WOD
5 rounds
200m run
10 burpees
10 GHD sit ups
10 Russian KBS (70/53)

Saturday, 21 July, 2018

Warm Up

3 Rounds (Not For Time)

10 Band Pull Aparts

10 PVC Shoulder Pass Throughs

10 Thoracic Spine Mobilities

10 Arm Circles

WOD

McGhee

Complete as many rounds as possible in 30 Mins:

5 Deadlifts, 275/185

13 Push- Ups

9 Box Jumps 20/14

Finish with 8 minutes foam rolling and/or mobility work

Friday, 20 July, 2018

Warm Up

2 Laps- Sprint

x2
10 Push Ups
10 Kip Swings
10 Air Squats
10 PVC PT/ATW

Skill Work

5:00 EMOM
2 Handstand Pushups or 1 Wall Walk

1 Rep Max
Thruster
*8:00 Time Cap

WOD

50-40-30-20-10
Walking Lunge
Ab-Mat Sit Up

Thursday, 19 July, 2018

Warm- Up

2 Laps Frankensteins
2 Laps Side Shuffles
2 Laps High Knees
2 Laps Butt Kickers
2 Laps Grapevines
1/2 Lap Forward Facing Crab Walk
1/2 Lap Backward Facing Crab Walk

:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)

Bulletproof Shoulders*

20 Side Plank Reverse Fly (each side)
4x :15 Modified Push-Up Y Hold
15 Scapular Push-Up
5x5 T's, then 5 sec ISO hold
5x5 Y's, then 5 sec ISO hold
15 Rotator Cuff Isolation w/ 5lb plate (each side)

* You won't be able to log this on BTWB

WOD
10:00 AMRAP

10 Deadlifts 185/135
10 Pull-Ups
20 Shoulder Taps (Plank Position)
Wall Sit 1 Min

Wednesday, 18 July, 2018

Warm- Up

3x
10 PVC PT/ATW
10 Thrusters w/ PVC
10 Push Ups
10 Ab Mat Sit-Ups

3:00 Foam Rolling

Strength

Hang Squat Clean 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest between each set as needed.

WOD

4 RFT

15 GHD Sit-ups
30 Thrusters 65/45
45 Double Unders

Tuesday, 17 July, 2018

Warm- Up

30 Secs each exercise for 3 Rounds

Jumping Jacks
Hip Hinge and Reach
Squat and Pull Over
Wood Chopper and Halo

Here is the video of the exercises in case you don't know a movement
https://www.youtube.com/watch?v=xE6SZP9kkmc&t=13s&index=4&list=PL3deW1NkPM-CJnhsDiYyrRBqtaVR0PT2O

5 Minute EMOM

6 Pistol Squats


For Time: Medicine Ball Cleans and Bench Press

42 Med Ball Cleans, 20/14
21 Bench Press, Bodyweight
30 Med Ball Cleans, 20/14
15 Bench Press, Bodyweight
18 Med Ball Cleans, 20/14
9 Bench Press, Bodyweight

Monday, 16 July, 2018

Warm- Up

50 DU/ 150 SU

3x
15 Walking Lunges
15 Air Squats
10 Kip Swings
10 PVC PT/ATW


Tabata Something Else 2.0

8 Rounds of 20 secs work/10 secs rest (each exercise)

Tabata Toes-to- Bar
Tabata Jumping Air Squats
Tabata Overhead Plate Lunges (35/25)
Tabata Hollow Rocks


Elizabeth

21-15-9
Clean 135/95
Ring Dip

Saturday, 7 July 2018

Warm up
5 rolls of the die

Filthy 50
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

July 4th and 5th and Saturday the 7th foundations class

We will be open during select times for the next couple of days.  Tomorrow Coach Mike will coach class at 0515 and coach David at 0800.  On Thursday the first class will be at 1130 with coach Hannah and the coach Greg at 1730.  Looking forward to breaking a sweat with whomever shows!  Also, we will be having our foundations class on Saturday at 0830, regular class at 1030 then a social to say goodbye to coach Jake.  If you can only make one thing, make the social.  Coach Jake has done so much for the box, it would be greatly appreciated if you can come out and say goodbye.  Looking forward to seeing everyone on Saturday!