Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
Front squat
3-2-1-3-2-1
* Make second wave heavier then the first
15 min Cap

B.
20-15-10-5
Cal Rowed
Thrusters 95/65
* 10 Min Cap for this workout. I want you to move fast and get as far into this as you can.

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
5 sets of
1 Min on 1 Min Off row
*Same pace each set.

B.
Kipping pull up/Butterfly pull up practice
(take 5:00 to work on arch/hollow positions)
Or
Practice muscle up transitions
(start on low rings and use a band, make sure hands are staying tight to the torso the whole turnover)

THEN…
10 Rounds of
10 OVHD Walkin lunges W/45/35lb plate
7 C2B or 2 muscle ups (Bar or ring)

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
5 min EMOM
10 Tng PC and jerk 115/75

B.
12 Min AMRAP
10 Wall ball shots
30 Double unders
50′ HS walk or 3 Wall walks or 1:00 Plank hold

C.
4 min EMOM
12 Bar facing burpees-Pick a  number that you can hit each time. Goal is to have at least :10  of rest

D.
Mobility of your choice. 5:00+ minimum

Cool Down
Mobility
Post result

Thursday
Prep Work
However you like

WOD
10 Sets
1:00 Bike
100′ Waiters walk
Same pace each set

Cool Down
Mobility
Post results

Friday
Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X10 Pass throughs
2X10 PVC OHS

WOD
A.
10 min AMRAP
30 double-unders
15 power snatches 75/55


B.
3X:20 Max effort bike sprint+10 Jumping lunges
*Push this to the max.

C.
Shin box drill 3X20
2X50′ Inch worm push up

Cool Down
Mobility
Post results

Saturday
Team stretch

WOD
A.
“Kalsu”
100 Thrusters For time
Every min 5 burpees
20:00 Cap
135/95

OR
“Light Kalsu”
100 Thrusters for time
Every min 3 burpees
20:00 Cap
95/65

B.
Mobility of your choice

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General Fitness January 23rd-28th

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
Front squat
3-3-2-2-1-1
15 min CAP

B.
3 rounds for time
20Deadlifts 135/95
10 Thrusters 135/95
5 Burpees

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
5 sets of
1 Min on 1 Min Off row
*Same pace each set.

B.
Ring Pull ups/Banded pull up
Ring dips/Banded dip/box dip

Practice the movements and make sure your form is spot on then

10 min AMRAP
30/20 Cal Row
10 pull ups
10 box dips

Or
10 min AMRAP
30/20 Cal row
10 Ring pull ups
10 Ring dips

Or…
10 min AMRAP
30/20 Cal row
10 Muscle ups (rings)

***Todays sets are more directed at efficiency of the overall movement.

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
6 min EMOM 4 TNG Power snatch
Build up in weight

B.
8 Min AMRAP
10 Wall ball shots
2 Wall walk or :40 Plank

C.
2 Min MAX Burpees over a bar

D.
Mobility of your choice. 5:00+ minimum

Cool Down
Mobility
Post result

Thursday
Prep Work
However you like

WOD
10 Sets
1:00 Row
100′ Farmers carry
Same pace each set

Cool Down
Mobility
Post results

Friday
Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X10 Pass throughs
2X10 PVC OHS

WOD
A.
9Min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Then Right into
1-rep-max clean and jerk
6-minute time cap



B.
3X:20 Max effort bike sprint+10 Air squats

C.
Shin box drill 3X20
2X:30 Hollow hold

Cool Down
Mobility
Post results

Saturday
Attitude Nation seminar-Gym will be closed

General Fitness January 16th-21st

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
Back squat
Build up to a heavy single
15 min

B.
“Fran”
21-15-9
Thrusters 95/65
Pull ups

If you have done this a number of times and are faster then around 3:30- swap it out for

“Heavy Fran”
21-15-9
Thrusters 135/95
C2B Pull ups

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
2K Row @ 90% Effort

B.
5 sets of
10 Perfect push ups or HSPU
Rest
10 Wall ball shots 20/14
Rest
10 Pull ups or 7-10 C2B Pull ups
Rest
10 Box jumps 24″/20″(Green light to rebound)
Rest

***Todays sets are more directed at efficiency of the overall movement.

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded Calf smash-Barbell

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
6 Min EMOM
Power clean+Push jerk (Touch n go is the goal)
4 Reps each min, add weight if you want.

B.
7 Min AMRAP
10 Toes to bar/ Situps
10 OVHD Walking lunges 45/35lb plate

C.
2 Min MAX Burpees onto a plate

D.
Mobility of your choice. 5:00+ minimum

Cool Down
Mobility
Post result

Thursday
Prep Work
However you like

WOD
10 Sets
1:00 Row
:30 FLR low rings
Same pace each set

Cool Down
Mobility
Post results

Friday
Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X10 Pass throughs
2X10 PVC OHS

WOD
A.
12 min to build to a moderate complex
Snatch Balance+3 OHS

Or

BTN Push press+3 OHS

B.
2X:20 Max effort bike sprint

C.
5-1
Wall walks/Elevated plank :20 per ww
Man Makers

Cool Down
Mobility
Post results

Saturday
2017 IN GYM WINTER THROW DOWN

Heat 1 starts @ 9:00

 

 

 

 

 

 

 

General Fitness Friday 11/13/17

Prep work
4 rounds of
50′ Bear crawl
50′ Burpee broad jump
Warm up movements

WOD
A.
16.4
13 Min AMRAP
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

-OR-

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

B.
5 min cool down on bike or rower

C.
50′ Inchworm-no push up
2:00 Couch stretch each side
1:00 Pretzel stretch each side