Thursday 1.18.18

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

teams of 2
AMRAP 24
3 KB swings, 3 box jump overs, 3 wallballs
6 KB swings, 6 box jump overs, 6 wallballs
9 KB swings, 9 box jump overs, 9 wallballs
…..etc etc etc

KB 53/35
box jump overs 24/20
wallballs 20/14

Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6, then Partner 2 will complete 6-6-6 and so on and so on. The reps will go up by 3 until the 24 min mark. Score is total team reps. Scoring key below…

both finish 3’s: 18
both finish 6’s: 54
both finish 9’s: 108
both finish 12’s: 180
both finish 15’s: 270
both finish 18’s: 378
both finish 21’s: 504
both finish 24’s: 648
both finish 27’s: 810
both finish 30’s: 990

Tuesday 1.9.18

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Compare your score today with your score from 11/13/17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Tuesday 1.2.18

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MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

WOD

27-21-15-9
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
calorie row

This workout features the same movements as the benchmark workout “Fight Gone Bad”. Today, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light.

Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Wednesday 12.27.17

Image result for nutrition challenge

2018 Nutrition and Fitness Challenge!

Get signed up for the Challenge this week! Body Comp tests are this Saturday from 10am until noon. $40 pays for the before and after tests. Eat better and workout consistently in January. Follow the guidelines, lose some fat, feel better, look better, set yourself up for a healthy New year!

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM
3 touch and go power snatch
build up to a heavy triple
focus on maintaining good form while cycling barbell

WOD

AMRAP 15
15 power snatches 75/55
100m sprint
15 wall balls 20/14
100m sprint

Saturday 12.2.17

Partner WOD

9am and 11am

6 rounds for total reps
AMRAP 1 at each station
wall balls 20/14
DB snatch @ 25% BW
cal row
burpees
double-unders

Benchmark Hero WOD

10am

“Wes”

for time
800m run with 25/15 plate
then
14 rounds
5 strict pull-ups
4 burpee box jumps 24/20
3 cleans 185/135
then
800m run with 25/15 plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Thursday 11.16.17

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min
clearing hip impingement with band (starts at 2:50 in video) 2 min each side

WOD

teams of 3
AMRAP 22
200m farmers carry 70’s/53’s
60 50′ shuttle sprints
200m farmers carry 70’s/53’s
75 wall balls 20/14

Teams of 3 workout with teammates alternating as they see fit. One person works at a time while two rest. For the farmers carry all three athletes will walk the 200m with one athlete carrying the two KBs. Switch as necessary.

Monday 11.13.17

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MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.