Monday, July 15, 2019

Tuesday 16th July 2019



KB Deadlifts
  • ·       5 x 15-20

EMOM 20mins
  • ·       20 Russian Twists (KB)
  • ·       Sprint 40m


Sunday, July 14, 2019

Monday 15th July 2019



Back Squats
  • ·       3-3-3-3-3

3 Rounds
  • ·       21 KB Swings (24/16)
  • ·       15 Burpees
  • ·       9 Pull Ups
  • ·       60 Double Unders (120 skips)


Friday, July 12, 2019

Saturday 13th July 2019



12 Days of Christmas
1. 100m Run
2. SDLHP (KB)
3. Hang Power Cleans
4. Wall Ball
5. Pull Ups
6. Burpees
7. KB Swings
8. Push Ups
9. Knee to Elbow/ Knee Raise
10.     DB Snatches
11.     Push Press
12.     Lunges


Thursday, July 11, 2019

Friday 12th July 2019



Linda (the 3 bars of death)
10-9-8-7-6-5-4-3-2-1
  • ·       1 ½ Bodyweight Deadlift
  • ·       Bodyweight Bench Press
  • ·       ¾ Bodyweight Clean


Wednesday, July 10, 2019

Thursday 11th July 2019



Push Press
  • ·       3-3-3

Push Jerk
  • ·       3-3-3

Tabata – 8 sets of020secs work & 10secs rest
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats


Tuesday, July 9, 2019

Wednesday 10th July 2019



2 Rounds
  • ·       30 Wall Ball
  • ·       30 KB Swings
  • ·       30 Push Press
  • ·       30 Floor Wipers
  • ·       30m Sprint
  • ·       30 Front Rack Lunges (Bar)
  • ·       30 Cal Row


Monday, July 8, 2019

Tuesday 9th July 2019



EMOM 10mins
  • ·       1 Wide grip Deadlift
  • ·       2 Snatch pulls from hang
  • ·       2 Hang Power Snatches

Randy
  • ·       75 Power Snatches  (35/25)


Finisher
  • ·       Suicide sprints



Sunday, July 7, 2019

Monday 8th July 2019



Deadlift
  • ·       2-2-2-2-2

4 Rounds
AMRAP 3 mins
  • ·       5 Box Jumps
  • ·       10 Push Ups

Rest 1 min between rounds

Static Holds
3 Rounds – 30 seconds each exercise
  • ·       L – Hang
  • ·       Squat Hold
  • ·       Hand Stand (alt – hold plate or DB overhead)


Friday, July 5, 2019

Saturday 6th July 2019



Jenny (mod)

AMRAP 20mins
  • ·       20 Overhead Lunges (20/15 plate)
  • ·       20 Back Squats (30/20)
  • ·       Run 400m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.
Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Thursday, July 4, 2019

Friday 5th July 2019



Pull Ups
  • ·       6 x 3

Kipping skills

Donny
21-15-9-9-15-21
  • ·       Deadlifts (100/65)
  • ·       Burpees


Wednesday, July 3, 2019

Thursday 4th July 2019



Band Pull Downs
  • ·       3 x 20

Good Mornings
  • ·       3 x 20

WOD
  • ·       KB Swings – 20,16,12,8,4
  • ·       Wall Climbs – 5,4,3,2,1
  • ·       KB Lunges – 20,16,12,8,4


Tuesday, July 2, 2019

Wednesday 3rd July 2019



Chin Ups
  • ·       3-3-3-3

4 Rounds (not for time)
  • ·       3 Burpees
  • ·       6 Hang Power Cleans


Skipping Nancy

5 Rounds
  • ·       60 Double Unders
  • ·       15 Overhead Squats (40/30)


Monday, July 1, 2019

Tuesday 2nd July 2019



Strict Press
  • ·       3-3-3

Sotts Press
  • ·       3-3-3

EMOM 18 mins
  • ·       5 Push Ups
  • ·       10 Crunches
  • ·       15 Squats


Sunday, June 30, 2019

Monday 1st July 2019



EMOM 10 mins
  • ·       3-5 Devils Presses

AMRAP 15 mins
  • ·       Sprint 40m
  • ·       Farmers Carry 30m
  • ·       10 Box Step Overs


Friday, June 28, 2019

Saturday 29th June 2019



Schmalls
Run 800m
Then 2 Rounds
  • ·       50 Burpees
  • ·       40 Pull Ups
  • ·       30 Pistols
  • ·       20 KB Swings (24/16)
  • ·       10 Handstand Push ups

Run 800m to finish

Thursday, June 27, 2019

Friday 28th June 2019



Sumo Deadlifts
  • ·       3-3-3-3-3

AMRAP 12 mins
  • ·       10 Russian KB swings (left arm)
  • ·       10 Russian KB swings (right arm)
  • ·       20 Goblet Squats
  • ·       30 Sit Ups


Finisher
  • ·       Row 3 x 250m


Wednesday, June 26, 2019

Thursday 27th June 2019



Front Squats
  • ·       4-4-4-4-4

Push Press
  • ·       3-3-3-3

Fran
21-15-9
  • ·       Thrusters (42/30)
  • ·       Pull Ups


Tuesday, June 25, 2019

Wednesday 26th June 2019



Weighted Pull Ups
  • ·       4-4-4-4-4-4 (6x4)

Running Annie
  • ·       50-40-30-20-10 Sit Ups
  • ·       5-4-3-2-1 Driveway Sprints



Monday, June 24, 2019

Tuesday 25th June 2019



Hang Squat Clean
  • ·       3-3-3-3

5 Rounds
  • ·       7 Deadlifts (120/80)
  • ·       14 Pistols
  • ·       21 Burpees


Sunday, June 23, 2019

Monday 24th June 2019



Glute Bridges
  • ·       4 x 15

Good Mornings
  • ·       4 x 15

EMOM 25 mins
  • ·       5 Push Ups
  • ·       10 KB or DB Snatches (22.5/15)

·       15 Knee Raises

Friday, June 21, 2019

Saturday 22nd June 2019



Nate
AMRAP 20 mins
  • ·       2 Muscle Ups
  • ·       4 Handstand Push Ups
  • ·       8 KB Swings (32/24)

Sub pull ups & dips for Muscle Ups

Thursday, June 20, 2019

Friday 21st June 2019



DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks


Finisher
  • ·       4 x 500m Row or 400m run



Wednesday, June 19, 2019

Thursday 20th June 2019



Deadlift
  • ·       3-3-3-3-3

5 Rounds
  • ·       20 Pull Ups
  • ·       20 Russian KB Swings (24/16)
  • ·       20 Overhead Lunges (15/10)
  • ·       20 Burpees


Tuesday, June 18, 2019

Wednesday 19th June 2019



Fight Gone Bad

3 Rounds
  • ·       Wall Ball (20/14)
  • ·       Sumo Deadlift High Pull (35/20)
  • ·       Box Jump (24/20)
  • ·       Push Press (35/20)
  • ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).
Count total reps completed including calories on rower.

Monday, June 17, 2019

Tuesday 18th June 2019



7 mins to find your 1RM Thruster
  • ·       Take the bar from the rack


Skipping Nancy
5 Rounds
  • ·       75 Double Unders
  • ·       15 Overhead Squats (40/30)



Sunday, June 16, 2019

Monday 17th June 2019


Bench Press
  • ·       4-4-4-4

Renegade Rows
  • ·       4-4-4-4 (each arm)

21-18-15-9
  • ·       Deadlift
  • ·       Hang Power Clean
  • ·       Front Squat
  • Mountain Jumpers

Friday, June 14, 2019

Saturday 15th June 2019



Bowen

3 Rounds
  • ·       Run 800m
  • ·       7 Deadlifts (125/85)
  • ·       10 Burpee Pull Ups
  • ·       14 KB Thrusters (32/24) – 7 each arm
  • ·       20 Box Jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.

Thursday, June 13, 2019

Friday 14th June 2019



Push Press
  • ·       4-4-4-4

WOD
  • ·       Sprint 40m
  • ·       25 KB Swings
  • ·       25 KB Twists
  • ·       Sprint 40m
  • ·       20 KB Swings
  • ·       20 KB Twists
  • ·       Sprint 40m
  • ·       15 KB Swings
  • ·       15 KB Twists
  • ·       Sprint 40m
  • ·       10 KB Swings
  • ·       10 KB Twists
  • ·       Sprint 40m


Tuesday, June 11, 2019

Wednesday 12th June 2019



15-12-9-6-3
  • ·       Deadlift (60/45)
  • ·       Burpees over bar
  • ·       Toes to wall.

Finisher
  • ·       Shuttle sprint intervals – 30/15


Monday, June 10, 2019

Tuesday 11th June 2019



Back Squats
  • ·       4-4-4-4

Chin Ups
  • ·       3-3-3

3 Rounds
  • ·       20 Push Press (30/20)
  • ·       20 Push Ups
  • ·       20 Chin Ups


Sunday, June 9, 2019

Monday 10th June 2019



KB Floor Presses
  • ·       3 x 4

AMRAP 18 mins
  • ·       10 KB Swings
  • ·       10 KB Step Ups
  • ·       10 Overhead Sit Ups
  • ·       Farmers walk
  • ·       Run 160m
  • ·       Farmers walk.

The farmers walk is to the end of the driveway. Leave your KB there, run to the gate and back & farmers walk back to the gym.

Friday, June 7, 2019

Saturday 8th June 2019



Ralph (mod)

4 Rounds
  • ·       8 Deadlifts (115/85)
  • ·       16 Burpees
  • ·       6 Shoulder to bar pull ups
  • ·       Run 600m


Thursday, June 6, 2019

Friday 7th June 2019



Bench Press
  • ·       4-4-4-4

Gwen
15-12-9
  • ·       Clean & Jerks

·       Touch & go at floor only, no re gripping, no dumping the bar.
·       Use the same load for each set
·       Rest as needed between sets