Author Archives: jeffwilson

SAT 8/4/18 Partner WOD – 10am

Get a partner and join us for a Saturday Partner WOD at 10am.

200m Med Ball Run
40 Pull ups
200m Med Ball Run
40 Box Jump Overs
200m Med Ball Run
40 Hand Power Cleans
200m Med Ball Run
40 Over the Bar Burpees
200m Med Ball Run
40 Kettlebell Swings
200m Med Ball Run
For Time

**1 Partner works at a time**
**The ball must be held the entire workout and cannot touch the ground**

SAT 8/4/18 Strength – Deadlift –

Warm Up
2 Min Bike
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Empty Bar
Deadlift – 10,8,6

Deadlift
5 x 5 (add weight each set)
3 x 2 (work to heaviest)

Sumo Deadlift – 8,6,4 (start light and add weight)

Sumo Deadlift
3 x 5

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 8/3/18 WOD

Warm Up
100m run – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm – Empty Bar – Push Press 7-5

Strength WOD – Push Press – 3-3-3-3-3-3-3 (Compare to 4/4/18)

WOD – 12 Min AMRAP
3 Wall Walks                                L2-1 Wall Walk                             L1-10 Hand Steps
50 Abmat Sit ups                        L2-Same                                       L1-35 Sit ups
Rounds + Reps

THU 8/2/18 WOD

 

Warm Up
100m Run – Bear Crawl – 5 Squats – 5 Strict Pull ups – 100m Run – Crabwalk – 5 Lying T2B – 5 Push ups – 100m Run – Inchworm –
Movement Prep 5 reps of each – 3 Rounds

WOD – 20 Min AMRAP
150 Double Unders                                     L2-75 DUs/Att.                            L1-300 singles
30 Power Cleans 95/65#                            L2-75/55#                                     L1-55/35#
40 Box Jumps 24/20″                                  L2-20/16″                                      L1-16/12″ 
30 Power Snatches 95/65#                       L2-75/55#                                     L1-55/35#
40 Med Ball Cleans 20/14#                        L2-16/12#                                    L1-12/10#
Rounds + Reps 

WED 8/1/18 WOD

Warm Up
2 Min Row or 2 Min Bike – 10 Lying Leg Raises – 5 Banded Good Mornings – 5 Push ups – 5 T2B – 5 Squats – 5 Strict Pull ups – 2 Rounds
Empty Bar Work – 10, 7, 5 – Add weight each set (small increments)

Strength WOD – Deadlift – 5-5-5-5-5-5-5 (Compare to 4/26/18)

WOD – 12 Min – Every 45 seconds
2 Deadlifts @ 85% of 5RM
4 OTB Burpees
*AMRAP if you can’t keep up*

TUE 7/31/18 WOD

Warm Up
1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 2 Min Overhead Thoracic Extension –

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 4/9/18)

WOD
1 Min Max Reps – Wall Ball Shots – Rest 1 Min
L3-20/14#
L2-16/12#
L1-14/10#
7 Rounds for Total Reps

MON 7/29/18 WOD

Warm Up
2 Min Bike or 2 Min Row – Movement Prep –

WOD
8 Min AMRAP
50 Cal Row
150 Double unders                    L2-75 DUs                   L1-300 Singles
50 Walking Lunge Steps

-Rest 2 Min-

8 Min AMRAP
50 Kettlebell Swings 55/35#      L2-45/25#                    L1-35/15#
200m Run
50 Squats

-Rest 2 Min-

8 Min AMRAP
50 SDLHP 45/35#                         L2-35/25#                    L1-25/15#
50 Box Jumps 24/20”                  L2-20/16”                     L1-16/12”
25 Burpees

Total Rounds + Reps

SAT 7/28/18 WOD – Strength – Back Squat –

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walk
Side  Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds

-Then-

Empty Bar Work (add weight each set)
1 x 10 Back Squat (5 Pause)
1 x 7 Back Squat (4 Pause)
1 x 5 Back Squat (3 Pause)

Back Squat
6 x 3 @ 80% of 1RM

Front Squat
6 x 2 @ 85% of 1RM

Hamstring Raises (with weight if possible)
6 x 5 (Slow descent)

Back Rack Walking Lunge
3 x 10 steps

FRI 7/27/18 WOD

Warm Up
30 sec single under – 100m Run-10 Walking Lunge steps
30 sec running singles – 10 Pull-ups – 10 Push-ups – 10 Sit-ups
30 sec double unders -10 Squats –  Bear Crawl – Inchworm
2 Min Banded Ankle Lying Calf Smash (each)
2 Min Banded Wrist Lat Stretch (each)

WOD
20 Min AMRAP
10 C2B Pull ups                                            L2-Pull ups                L1- Banded/Ring Rows
20 Back Squats 95/65#                              L2-75/50#                   L1-55/35#
30 Double unders                                       L2-15 DUs                   L1-60 Singles

Rounds + Reps

THU 7/26/18 WOD

Warm Up
2 Min Bike or 2 Min Row -Then – Movement Prep –

WOD
Row 1,000 meters                                         L2-800m                      L1-600m
30 Ring Dips                                                    L2-Modified               L1-Box Dips
30 Sumo Deadlift High Pulls 75/50#         L2-55/35#                   L1-45/25#
30 Handstand Push-ups                               L2-Modified               L1-HOD Push ups
30 Power Snatches 75/50#                          L2-55/35#                    L1-45/25#

30 Burpees
30 Pull ups                                                       L2-Banded                  L1-Ring Rows
30 Thrusters 75/50#                                      L2-55/35#                    L1-45/25#

For Time