June 12, 2017

Strength

Sumo deadlift

Build to 5RM. Then 2x5 @ 80% of 5RM

Wod

Main site Monday

10 minute AMRAP

10 handstand push-up

15 walking front rack lunge 95/65

Jared Coon
June 11, 2017

Strength

Make up day

Wod

3 rnds

1 min max pull up

1 min max deadlift 135/95

1 min max double under

1 min max wall ball 20/14

1 min rest

Jared Coon
June 10, 2017

Strength

Make up day

Wod

Partner Wod

30:00 Amrap

Buy In

50 kb swings each. Both partners must finish all swings before starting.

12 clusters 95/65

20 HRPU

200m Run

Clusters increase 6 reps per round

Jared Coon
June 9, 2017

Strength

Overhead squat

5x5 building to a 5RM

Wod

We will be doing a benchmark workout of rowing 2k. This is a great way to get a baseline on your rowing ability and see how you improve in the coming months. We will be running heats in bigger classes. Should be fun to cheer on our teammates:)

Jared Coon
June 7, 2017

Strength

Bench

5@40

5@50

5@60

Wod

20 minute cap

10 HRPU

20 med ball clean 20/14

30 ttb

40 sit up

50 box jump 24/20

40 sit up

30 ttb

20 med ball clean 20/14

10 hrpu

Jared Coon
June 6, 2017

Strength

Hip snatch up to 80%

Wod

12 min amrap

3 thrusters (bar only)

5 burpees over the bar

Add 3 thrusters or. Round

Score is total burpees

Jared Coon
June 4, 2017

Strength

Make up day

Wod

12 min amrap

3 mu/ 6 transitions

6 push jerk 115/85

9 front squat 115/85

Jared Coon
June 3, 2017

Strength

Make up day

Wod

Partner wod

5 rounds

1 partner performs max pull ups while the other partner performs 20 hand release push-ups. Partners switch when the push-ups are completed. Total number of pull ups is your score.

Jared Coon
June 2, 2017

Strength

15 minute emom

2 snatches. Build to heavy double

Wod

15 minute AMRAP

10 handstand push-up

20 box jump 24/20

10 ring dips

20 wall ball 20/14

10 pistols

20 burpee

10 kb snatch 24/16

Jared Coon
May 31, 2017

Strength

Back squat

5@75

3@85

1@95

1RM

Wod

30 Wall ball 20/14

50 double under

30 wall ball 20/14

50 kb swing 24/16

30 wall ball 20/14

50 double under

Every minute 5 burpees.

Jared Coon
May 30, 2017

Strength

Deadlift

5@75

3@85

1@95

1RM

Wod

10 minute AMRAP

10 push press 95/65

20 sit up

Jared Coon
May 28, 2017

Strength

Make up day

Wod

12 minute ladder

Burpee

Box jump 24/20

Toe to bar

 

Bootcamp

12 minute ladder

Burpee

Box jump

Sit up

 

Tabata

Plank

 

12 minute AMRAP

10 mountain climber

10 med ball jack

10 kb swing

10 bicycle crunch

10 Romanian row

 

Tabata

Leg lift

Jared Coon
May 27, 2017

Strength

Make up day

Wod

Partner wod

60 db thruster challenging weight

20 bj over

400m Run

40 db thruster

40 bj over

600m run

20 db thruster

60 bj over

800m run.
Bootcamp

5 minute ladder

Thruster push-up

Sit up

Box jump

Tabata

Wall ball

5 minute ladder

Burpee

Jack knife

Up and over

Tabata

Squat jump

5 minute ladder

Plank jack

Double crunch

Sumohigh pull

Tabata

Kb swing

Jared Coon
May 26, 2017

Strength

Power snatch plus overhead squat

Concentrate on good movements over the weight lifted. Let's just get some solid reps in.

Wod

3 minute AMRAP

10 power clean 135/85

10 ring dips

Rest 1:30

3 minute AMRAP

8 power clean 155/105

10 wall ball

Rest 1:30

3 minute AMRAP

6 power clean 175/125

10 pull up

Jared Coon
May 25, 2017

Strength

Deadlift

3@70

3@80

3+@90

Wod

15 minute AMRAP

15 Hand releasepush-up

7 Ohs 95/65

15 Sit up

7 Hang clean 95/65

15 Air squat

7 Push press 95/65

15 Box jump24/20

Jared Coon
May 24, 2017

Strength

Bench

3@70

3@80

3+@90

Wod

7 min amrap

5 strict chin ups

15 kb swing 24/16

30 DU

Then core work

3 rnds

10 Hollow rocks

10 v-ups

10 tuck ups

:10 Hollow hold

1 min rest

Jared Coon