Archive for April, 2015

2015 April 30 WOD

Posted: April 30, 2015 in Uncategorized
Metcon

EMOMx30:
Minute 1 – 30 Double Unders (or technique work)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings

2015 April 29 WOD

Posted: April 29, 2015 in Uncategorized
Strength/Skill

Front Squat – Go every 2 minutes
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

Metcon

AMRAP 12:
Run 200 Meters
12 Back Squats (135/95-from the floor)

2015 April 28 WOD

Posted: April 28, 2015 in Uncategorized
Strength/Skill

Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (53/35)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Metcon

EMOMx9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Bike for Calories
Minute 3 – 30 seconds of Ring Dips

“Greatness, whether athletic or otherwise, doesn’t come from those content on just being but from those who seek being the difference.”

2015 April 27 WOD

Posted: April 27, 2015 in Uncategorized

Today is the last day to get your Progenex wishes up on the board before I place the order! Anything you’ll need within the next 6 weeks or so needs to go on this order.

Strength/Skill

10 sets of (go every 90 seconds):
High Hang Clean + Hang Clean + Clean

Metcon

For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers

500 meter row time, compare to August 19, 2014

Squats – Time Permitting

Back Squats – Go every 2 minutes or less
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
7×3 reps @ 85%

2015 April 25 WOD

Posted: April 25, 2015 in Uncategorized

I will be doing a Zone nutrition class next Saturday, May 2nd, 11:30-1:00 for anyone interested. This will be a very specific class on how to count and balance macro nutrients. No lecture on why you should care about being healthy, sleeping enough, staying hydrated, omitting gluten, etc…just math, math and more math.

Three 6 minute metcons, how hard can it be?

Metcon

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75)
20 Kettlebell Swings (53/35)
Rest 4 minutes and when the clock reaches 10:00, complete the following…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters or Bike 1 Mile
Max Reps of Burpees Over the Erg
Rest 4 minutes and when the clock reaches 20:00, complete the following…
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

2015 April 24 WOD

Posted: April 24, 2015 in Uncategorized
Work

5 sets of: (go every 2 minutes)
22 Walking Lunges (72/53 KBs in each hand)

Strength

15 minutes to establish 3 rep max or 5 rep max bench press
Most recent 5 rep work

Extra

Three untimed sets of:
Single Arm DB Row x 10 reps/side
Hollow Holds/Rocks x 60 seconds

2015 April 23 WOD

Posted: April 23, 2015 in Uncategorized
Strength

10 sets of: (Go every 90 seconds)
High Hang Snatch + Hang Snatch + Snatch

Metcon

Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185)
20 Ring Dips

2015 April 22 WOD

Posted: April 22, 2015 in Uncategorized
Strength (12 minutes on the clock)

Three sets of:
3 Weighted Pull-ups
Rest approx. 30 seconds
Strict Pull-Ups x Max reps in 1 grip
Rest approx. 1 minute

Metcon

Four sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Row for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds

2015 April 21 WOD

Posted: April 21, 2015 in Uncategorized
Strength

20 minutes to find 1 rep max Back Squat
Compare to December 3, 2014

Metcon (10 minute time cap, to maintain intended stimulus)

6RFT:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
*Goal is about 6 minutes of work.

2015 April 20 WOD

Posted: April 20, 2015 in Uncategorized

Family Day 2015 Flyer

Strength

12 minutes to build to a 1 rep max Push Press
Compare to 3 rep work from last Tuesday, April 14

Metcon

AMRAP in 20 minutes of:
6 Handstand Push-Ups
12 Kettlebell Swings (53/35)
30 Double Unders