Blog Search

“Red Tide”- Tuesday 7/9

By: 0

Warm Up:
Box Step Ups
Box Jumps
Seated Box Jumps
Hip Flexor/Hamstring stretching

Accumulate:
:60 in the couch stretch each leg
:60 in the downward dog stretch

EMOM 7:
7 Wall squats to a medicine ball (2 seconds down, 2 seconds up)

EOMOM 15
Back Squat
5-5-5-5-5-5-5

Level 2:
Back Squat
5-5-5-5-5-5-5

Level 1:
Back Squat
7-7-7-7-7-7-7
*Keep the weight light to practice mechanics for new athletes

3 Sets:
:30 Glute bridges (change feet positioning each round)
:30 Bent-over Row (supinated grip)

“Swolbraham Lincoln”- Wednesday 7/3

By: 0

Warm UP:
7 min AMRAP
15 KB [Around the worlds](https://www.youtube.com/watch?v=KUApyx5Bm40)
50′ Jog forward + back pedal
15 KB curl to press
50′ Shuffle down and back
10 Single arm KB swings (5 each arm)
50′ High knees, butt kickers back

WOD
3 Rounds:
10 Muscle-ups
30 Kettlebell Swings (53/35#)
Run 400m

Level 2:
3 Rounds:
Muscle Up*
30 Kettlebell Swings (35/25#)
Run 400m
*3 attempts at max set up to 10 reps

Level 1
3 Rounds:
9 Ring Row/Pull ups
9 Bench Dips
20 Kettlebell Swings (25/15#)
Run 200m

*MIDLINE

“Paws Down”- Tuesday 7/2

By: 0

Warm Up
With a partner: 3 Rounds
PA-15 BB deadlift/ PB-single under
PA-15 BB slow Front squats/ PB-jump rope, running
PA- 15 BB good mornings / PB- DUBS

EOMOM 10
5 Power Cleans
*increase weight after each lift

WOD
3 Rounds:
:20sec. Double Unders
:10sec. rest
:20sec. Power Clean
:10sec. rest
– Rest 2 min. between rounds –

Loading increases each Round:
Round 1: (135/95#)
Round 2: (185/125#)
Round 3: (205/145#)

Level 2:
3 Rounds:
:20sec. Double Unders
:10sec. rest
:20sec. Power Clean
:10sec. rest
– Rest 2 min. between rounds –

Loading increases each Round:
Round 1: (95/65#)
Round 2: (115/85#)
Round 3: (155/105#)

Level 1:
3 Rounds:
:20sec. Single Unders
:10sec. rest
:20sec. Power Clean
:10sec. rest
– Rest 2 min. between rounds –

Loading increases each Round:
Round 1: (45/35#)
Round 2: (75/55#)
Round 3: (95/65#)

“Fun Pants”- Monday 7/1

By: 0

Warm Up;
Dynamic into Snatch Warm up and  Pull Up Progression

For Time:
50 Pull-Ups
50 In-Place Front Rack Lunge
50 GHD Sit-Ups
50 Overhead Squats
Load: 135/95#

Level 2:
For Time:
25 Pull-Ups
50 In-Place Front Rack Lunge
25 GHD Sit-Ups
50 Overhead Squats
Load: 95/65

Level 1:
For Time:
30 Jumping pull-ups
50 In-Place Front Rack Lunge
30 Tuck ups
50 Overhead Squats
Load: 75/55

“The Elephant in the Room”- Saturday 6/29

By: 0

Warm Up;
Med Ball Game
Stretch Hammys/Hip Flexors

Partner WOD:
8 Total Rounds: (4 Each)
Partner A: Run 400m
Partner B: AMRAP:
10 Burpee Box Overs 24/20″
10 Thrusters 95/65#
*Partner A is the time keeper. Perform the AMRAP for as long as it takes partner “A” to run 400m.
*Each partner will do the run and the AMRAP four times*

Level 2:
Partner WOD:
8 Total Rounds: (4 Each)
Partner A: Run 400m
Partner B: AMRAP:
10 Burpee Box Overs 20/14″”
10 Thrusters 75/45#
*Partner A is the time keeper. Perform the AMRAP for as long as it takes partner “A” to run 400m.
*Each partner will do the run and the AMRAP four times*

Level 1:
“Suffer On Saturday”Partner WOD:
8 Total Rounds: (4 Each)
Partner A: Run 200m
Partner B: AMRAP:
6 Burpee Box Overs 16/10”
6 Thrusters 55/35#
*Partner A is the time keeper. Perform the AMRAP for as long as it takes partner “A” to run 400m.
*Each partner will do the run and the AMRAP four times*

“FORRRRRRE!” -Friday 6/28

By: 0

Warm Up:
Dynamic into
Push Press/SDHP progression
Stretch

10min. EMOTM:
2 Heavy Push Press (From Floor)

WOD
7 Rounds:
10 Sumo-Deadlift High-Pull 115/75#
5 Strict pull-ups
5 Kipping pull-ups
10 Push Press 115/75#

Level 2:
6 Rounds:
10 Sumo-Deadlift High-Pull 75/55#
1-3 Strict pull-ups
1-3 Kipping pull-ups
10 Push Press 75/55#

Level 1:
5 Rounds:
10 Sumo-Deadlift High-Pull 45/35#
5 Ring rows
5 Kip swings
10 Push Press 45/35#

“Margarita Shower”- Thursday 6/27

By: 0

Partner Warm-Up:
10 Rounds Each:
Rowing (100m)
Burpees
*While Partner A rows, partner B does burpees. Alternate

WOD
For Time:
30 Burpee to a target 6″
60/40 Calorie Row
100ft. Double KB Overhead Walking Lunge 50/35#

Level 2:
For Time:
30 Burpee to a target 2″
40/30 Calorie Row
100ft. Double KB Overhead Walking Lunge 35/20#

Level 1:
For Time:
20 Burpee to a target (just above reach)
30/21 Calorie Row
100ft. Overhead walking lunge with plate 25/15#

“Sriracha” – Wednesday 6-26

By: 0

Partner Warmup

AMRAP 8:
1) Plank Hold // 15 Toe touches on the medicine ball
2) Box Step-ups // 10 Wall Ball Push-ups (5 each arm, 1 hand on wall ball )
3) Jumping Lunges // 3 Wall Walks
4) 10 Med Ball chest passes with partner

WOD
For Time:
45 Handstand push-ups
30 Box Jump Overs (40/30″) (Use hands)
45 WallBalls (11/10′ target) 20/14#

Level 2:

For Time:
15 Wall walks
30 Box Jump Overs (40/30″) (Use hands)
45 WallBalls (11/10′ target) 16/10#

Level 1:

For Time:
10 Wall walks
30 Box overs anyhow (24/20)
45 WallBalls (For height) 10/8#