WOD

WOD

WOD

Latest Workouts

10 January 2013

Posted By: Morgan
Warmup
10 Deep Lunge (each leg), 10 boot strappers, 10 groiners, 50ft squat hops
Mobility Work
I think we will have fun with this one ūüôā RIGHT HERE
Strength
  Back Squat                    Front Squat
1*10 60% 0                       1*5 60% 0
1*10 65% 0                       1*5 65% 0
1*8 70% 0                         1*5 70% 0
1*8 75% 0                         1*5 70% 0
.
WOD
15¬†min AMRAP of: 1 rope climb, 5 box jumps @ 30″, 5 kipping¬†pullups, 5 burpees

8 January 2013

Posted By: Morgan
WOD for January 8th 2013
Warmup
Burgener Warmup, just like THIS Perform 1 round of 10 reps of each movement using PVC, then perform 1 round of 10 reps of each movement with a 45lb barbell
Mobility
You know the deal, 2 minutes, each movement, each side. DO THESE
Strength
Clean and Jerk 10 x 1 (MAX EFFORT TODAY, ACHEIVE A NEW PERSONAL RECORD!)
WOD
12 min. AMRAP: 1 shuttle sprint (back and forth twice on the black mats), 3  hand release PUSHUPS, 5 deadlift @ BW

7 January 2013

Posted By: Morgan
WOD for January 7th 2013
Warmup
10 inchworms +pushup, 20 wall squat, 10 deep lunge, (each leg), 10 groiners (plank to bottom of squat)
Mobility Work
DO ALL THESE, get two minutes on each position on each side
Strength
Back Squat             Front Squat
1*8 65% 0               1*5 60% 0
1*8 70% 0               1*5 70% 0
1*6 80% 0               1*5 75% 0
1*6 85% 0               1*5 80% 0
WOD
‚ÄúKaren‚ÄĚ 150 wall balls for time

4 January 2013

Posted By: Morgan
WOD for January 4th 2013
Warmup
 (x 2) 5 wall walk, 10 Overhead Lunges w/45/35 (each), 5 scorpion(each)
Mobility Work
These right HERE should do just fine
Strength
Shoulder Press 7 x 3
WOD
EMOM 10 MINUTES OF : 5 STRICT PULLUPS, 2 POWER CLEAN @ BW

Posted By: Morgan
Warmup
 10 reps each) walking lunge, high step up, inchworm, dips, pullups
Mobility Work
This will feel good later, I promise DO THIS
Strength (Week 2, Day 2 for those keeping track)
Back Squat                      Front Squat
1*10 60% 0                       1*5 60% 0
1*8 70% 0                          1*5 65% 0
1*8 75% 0                          1*5 70% 0
1*8 80% 0                           1*5 70% 0
WOD
4 ROUNDS FOR TIME OF:
RUN 400M, 25 KNEES TO ELBOWS, 25 KB SWINGS @ 53/35

2 January 2013

Posted By: Morgan

WOD for January 2 2013

Warmup

x 2 (with a barbell 45/35) 10 deadlift, 10 hang squat clean, 10 good morning

Mobility Work

This one first to work on the wrists, start watching at about 1:45 FRONT RACK

And then do these RIGHT HERE

 Strength
Power Clean 7 x 3
WOD
5 rounds for time of: Row 250m, 15 wall ball @ 25/16, 10 ring pushups, 5 box jumps @ 30″/24″

1 January 2013

Posted By: Morgan

WOD for January 1 2013

Warmup

x2 (5 inchworm, 10 walking lunge (each), 10 pushups, 10 pullups)

Mobility Work

Take some time on this first part HERE

Then spend a couple minutes HERE

Strength: Split Jerk 7 x 3

 WOD
5 min AMRAP: 1 rope climb, 5 burpees
5 min AMRAP: 2 DB manmakers,10 situps
5 min AMRAP: 3 strict PULLUPS , 20 double unders

31 December 2012

Posted By: Morgan
WOD for December 31 2012
Warmup
x 2 10 reps each movement
bootstrappers, deep lunge, squat hops, wall squat
Mobility Work
Do the ankle mobility at the end of THIS VIDEO
Then, do the hip opener on THIS VIDEO
Strength
Back squat                      Front Squat
1*10 60% 0                                   1*5 60% 0
1*8 65% 0                                     1*5 70% 0
1*6 70% 0                                     1*5 75% 0
1*6 75% 0                                     1*5 75% 0
1*6 80% 0
WOD: The Sevens
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

28 December 2012

Posted By: Morgan
WOD for December 28
Warmup x 2 rounds, 10 reps each
Samson Stretch 10 sec hold, Overhead Squat w/PVC, GHD or Cobbler Situps, Dips, Pullups
Mobility
Hit internal rotation with this piece right HERE
Strength
Snatch Grip Hi Pull 7 x 3 (triple extension, plus pulling elbows high and outside)
‚ÄúKaren‚ÄĚ
150 wall ball for time

27 December 2012

Posted By: Morgan
WOD for Decmeber 27 2013
Warmup
10 rollover + V-SIT, 10 bootstrappers, 10 deep lunge, 100ft squat hop
Front Rack Mobility
Do all this right HERE (open up the wrist a bit, get those elbows high, and work on improving thoracic extension)
Strength (flip-flop these sets, 1A/1B, back and forth 1 min rest between sets)
1 A. Back Squat                     1 B.Front Squat
1*10 60% 0                                 1*5 60% 0
1*8 65% 0                                   1*5 65% 0
1*8 70% 0                                   1*5 70% 0
1*8 75% 0                                   1*5 70% 0
WOD
15 min AMRAP: 3 thrusters @ ¬Ĺ BW, 6 pullups, sprint 100m (out the door to the left, down to the corner and back)

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