WODs & News

Sunday, October 14th, 2018 Monday 10/15-Sunday 10/21

Monday:
Skill work: Toes To Bar
EMOM 10: 11 Toes To Bar
Level 2: 9 Toes To Bar
Level 3: 7 Toes To Bar
Level 4: 5 Toes To Bars
*Increase what you did on week 1 by 1 rep if you completed all 10 rounds. For example if you were able to complete 6 every minute for 10 minutes, increase to 7 every minute on the minute. If you were unable to complete 6 for 10 minutes week one, that should now be the goal.
Metcon:
For Time:
15 Dumbell Clean And Jerk (50/35)
75 Double Unders
12 Dumbell Clean And Jerk 
75 Double Unders
9 Dumbell Clean And Jerk
75 Double Unders
6 Dumbell Clean And Jerk
75 Double Unders
3 Dumbell Clean And Jerk
75 Double Unders
*Level 2: 50 Double Unders
*The Double Unders Shouldn’t take you more than 1:15 to get them done, scale accordingly.
*The Dumbell Clean And Jerk is meant to be heavy

HIIT:
EMOM 30:
Minute 1: Max Air Squats
Minute 2: Max Sumo Deadlift High Pull
Minute 3: Max Double/Sungle Unders
Minute 4: Max Devil Press
Minute 5: Rest
*When selecting a weight for the devils press , it should be a weight you can move for the full minute
*As for the kettle bell sumo deadlift high pull, the weight should also be light.
*We want you guys moving the full minute for all of these movements.

Tuesday:
Olympic Lifting:
Every 2 Minutes For 10 Minutes:
1 Clean +1 Front Squat + 1 Jerk

Metcon
5 Rounds For Time:
5 Bar Muscle Up
10 Push Jerk
15 Front Squat
Level 2: 3 Bar Muscle Ups
Level 3: 2 Bar Muscle Ups
Level 4: 5 Chest To Bar Pull Ups
Level 5: 5 Pull ups
*Today we are building to a heavy complex, the jerk will most likely limit us on how much weight we move today. I want to see everyone split jerking, not push jerking.
* As for the workout, the push jerk will decide how much weight we use, they should most likely be unbroken or 2 sets, so medium to light weight. The front squats should get hard but should be considered light.

HIIT:
On A 3:00 Minute Clock
1 Minute Wall Sit
25 American Swings
Max Goblet squats
Rest 1 Minute
X4
45 Seconds Of Ground Plate To Over Head
15 Seconds Off
45 Seconds Of Leg Lifts
15 Seconds Off
45 Seconds Of Burpees
15 Seconds Off
x3
*Make sure the American swing is light, my goal for everyone is to try and hold on unbroken every time you pick it up!
* The Swing will decide how heavy you go for the goblet squat.

Wednesday
Metcon

EMOM 8:
7/5 Calorie Row
7 renegade row (50/35)
*In the Same Minutes
*Renegade rows must be unbroken, aim to finish every round at 45 seconds
Rest 2 Minutes
EMOM 8:
7/5 Calorie Bike
10/7 Push Up
*In The Same Minute
*This will be tough, push ups need to be unbroken, so if you have to go to your knees, do so.
Rest 2 Minute
Death By Burpees
Minute 1: 10 Burpees
Minute 2: 11 Burpees
Minute 3: 12 Burpees
Minute 4: 13 Burpees
Minute 5: 14 Burpees
Minute 6: 15 Burpees
Minute 7: 16 Burpees
Minute 8: 17 Burpees
*The Goal here is to try and keep this on the minute for as long as possible. Once you can’t hold it, make it an AMRAP for the remaining time.

HIIT:
EMOM 32:
1)Calories On The Bike
2) Push Ups
3)Touch and Go slam Balls
4) Rest
5) Calories On the Row
6) Push Press
7) Plank March
8) Rest
x4
*Every minute is for max reps.
*This EMOM is separated into 2 pieces by having a rest at minute 4. This will drive intensity.

Thursday
Skill Work: Toes To Bar
3-5 strict Toes To Bar + 20 Hanging high knees x5
Metcon
On A Clock Set to 3:30:
Run 400 Meters
Max Back Squats (185/125)
Rest 1 Minute
X4
*Look to get roughly 10 Back squats every time you pick up the bar. Move on the run as fast as you can.
*The bar will be on the floor and you will clean and press it over head and then rack it on your back.
*If your not sure how heavy to go, it should be around 60% of your 1 rep max, maybe more for some, maybe less for others but this is a rough estimate.

HIIT:
On A 2:00 Minute Clock:
Run 200 Meters
9 Front Squat
Max Dumbell power clean
Rest 1 Minute
On A 2 Minute Clock:
Bike 15/12 Calories
Max Mountain Climbers
Rest 1 Minute
On A 2:00 Minute Clock:
20 Squat Thrusts
Max Jumping Lunges
Rest 1 Minute
x3
*Every Movement before the max movement should take around 1 minute, this way your performing the max reo movement for one minute.
*For example: the bike should take one minute and then you should be doing 1 minute of mountain climbers.
*3 workouts combined into 1, the rest once again will drive intensity.

Friday
Metcon

Every 4:30 Complete:
15 Thrusters (95/65)
12 Chest To bar Pull Up
9 Power Snatch (95/65)
x5
*Complete the full round and then rest for the remaining time.
*Goal is to be consistent with your round times, don’t try and sprint as fast as you can the first round. 
*The Power Snatch will decide what weight you use for this workout.
*Both the thruster and the power snatch are meant to be light and could be unbroken.
*If you can’t do the chest to bars in two sets. scale to pull ups.
Active Life Recovery

HIIT:
8 Minute AMRAP:
8 Jumping Pull up
16 Hand To Hand Swing
Rest 1 Minute
8 Minute AMRAP:
10 Thrusters
20 Ab Matt Sit up
Rest 1 Minute
8 Minute AMRAP:
10 Floor Press
20 Dumbell Russian Twist

Saturday
With A Partner!
Every 8 Minutes Perform:
1)40 Calorie Row+ 100 Sumo Deadlift High Pull (115/75)
2)40 Calorie Bike + 80 Burpees
3)40 Calorie Row + 80 DUmbell Step Up (35/20)
4)40 Calorie Bike + 150 American Swings
*You will complete each station one time and the goal is to finish everything within 7 minutes.
*Reps are split evenly
*7 Minute Cap on each round

HIIT:
With A Partner
0-13
Row 2k Meters
With Time Remaining Partner 1 Is Completing max Wall Balls
Partner 2 Is Completing Max box Jumps
*Once Partner 1 completes 15 wall ball, you switch
Rest 2 Minutes
14-27
Bike 120/90 Calories
With Time Remaining
AMRAP:
8 Bicep Curls
8 Burpees
*Relay Style
Rest 2 Minutes
Core Finisher
100 Partner Plank Wall Ball Passes

Sunday
Endurance
With A Patner!
From 0-10
Run 1200 Meters
With Time Remaining Max Calorie Bike
Rest 1 Minute
From 11-21
600 Combined Double Unders (7 Minute Cap)
Max Calorie Bike
Rest 1 Minute
From 22-32
Row 1750/1500 Meters
Max Calorie Bike
*Score Is Total Calorie On The Bike
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