Thursday, 18 May 17

Warmup:
Row 250 meters
10 Squat to stand
10 Squat press (each arm)
10 Headstand to push-up
10 Thorasic high fives (each arm)
10 Ring out the towel (each side)
10 Arms (over and back)
10 yards Pigs on ice skates
10 One arm thruster with kettlebell (each arm)
10 Sots press (PVC or bar)

WOD:
For time: Row, 2 km 50 Wall Balls, 20 lbs Row, 1 km 35 Wall Balls, 20 lbs Row, 500 m 20 Wall Balls, 20 lbs

Monday, 15 May 17

Warmup:
Row 500 meters
8 Downward dog push-ups
8 Sit-up to pike
30 seconds Plank
30 seconds Handstand hold against wall or free standing
8 Thorasic high fives (each arm)
8 Cossack squat (each side)
8 Sit-up

Strength:
Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Push Press 1x5+ at 85% 1RM

WOD:
16 min AMRAP:
Row, 400 m 15 GHD Sit-ups 10 Overhead Squats, 95/65 lbs

Tuesday, 2 May 17

Warmup: 9 1-minute rounds of:
Skin the cat
Cossack squat (each side)
Pogo jumps
Pull-ups from seated position
Elbows high and outside (PVC or Bar)
Forward/back jumping jacks
Bridge up
Back stroke (each arm)
Ring out the towel (each side)

WOD:

For time (20 min time cap): 100 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 80 Row Calories 60 Bar Facing Burpees 40 Muscle-ups
Get as far as you can in 20 min. If you complete the entire set before 20 min, record your time in the comments

Scale: Burpee Pull-ups or Burpee Ring Rows

Friday, 21 Apr 17

But by all means, get jacked for Deadlifts first!!!

Warmup #1:
400m Row
5 Banded good mornings
10 yards Frankenstien
10 yards Walking RDL and leg swings
15 Squat to stand
15 Bent-knee iron cross (each side)

Strength:
Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM

Warmup #2:
10 yards Pigs on ice skates
5 Wall ball shots
5 Burpee pull-ups
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
5  Roll to candlestick with hands down

WOD:
"Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Tuesday, 11 Apr 17

this will be acceptable form when you are done...

Warmup:
2 Rounds:
25 Double Unders
10 PVC Shoulder Pass Throughs
10 Air Squats
1 min Assault Bike

WOD:
For time:
Row, 1500 m
100 Double Unders (3:1)
50 Assault Bike Calories
100 Double Unders (3:1)
Row, 1500 m

Monday, 3 Apr 17

Warmup:
2 min Assault Bike
3 Rds
- 10 Pull ups / Ring Rows
- 10 Push ups
- 10 Air Squats
- 10 GHD Situps
- 10 GHD Back Extensions

WOD:
For time: Row, 1000 m 25 Pull-ups 50 Push-ups Row, 1000 m 25 Pull-ups 50 Push-ups Row, 1000 m

Thursday, 30 Mar 17

Why a 10 Damper Setting is not "better"

Warmup:
20 easy pulls on rower
10 yards Pigs on ice skates
10 yards Walking RDL and leg swings
20 medium pulls on rower
10 Banded good mornings
10 yards Frankenstien
20 hard pulls on rower
10 Squat to stand
10 Single leg deadlifts (each side)

WOD: For time - Every minute on the minute, alternate between... - Row Calories, 1 min - 5 Deadlifts, 1.5x bodyweight, 1 min ****Repeat until you row a total of 200 cal**** (If you used the rower on Tue, use the Assault bike today)

Monday, 27 Mar 17

Warmup:
250m Row
5 Cossack squat (each side)
5 Back stroke (each arm)
5 One arm kettlebell swing (each arm)
10 Around the world (each way)
10 yards Pigs on ice skates
10 Squat to stand
10 Arm circles
10 Burpees

S/S/S:
Eccentric Pull-ups

WOD:

30-20-10 reps, for time of: Kettlebell Swing (American), 53/36 lbs Slamball, 25/15 lbs Row Calories

If out of Rowers, Use Assault bike for calories

Thursday, 23 Mar 17

If your are planning for 17.5 tomorrow, consider a rest day.  Otherwise...

Warmup:
Row 250 meters
10 yards Pigs on ice skates
10 Push-ups
10 Cossack squat (each side)
10 Negative push-ups
10 Arm circles
10 Ring out the towel (each side)
10 Squat to stand

WOD:
For time:
Row, 500 m
30 Bench Press, 1x bodyweight
Row, 1000 m
20 Bench Press, 1x bodyweight
Row, 2000 m
10 Bench Press, 1x bodyweight

Wednesday, 22 Mar 17

Warmup:
100 meters of rowling. Write down your score for all 3 rounds and do burpees at the end.
10 Overhead Plate Press
10 yards Pigs on ice skates
100 meters of rowling
10 Roll to candlestick
10 Jumping pull-ups
100 meters of rowling
10 Push-ups
30 seconds Handstand hold against wall or free standing

SSS:
Strict Press 5-5-5


WOD: "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups