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Wednesday, October 29, 2014

The Wednesday
W O D
-------------------------
Warm-up
Run 1/2 Mile
10 push-ups
10 squats
10 Inverted burpees
hip/shoulder mobility
--------------------------
Met-Con
10 RFT
10 KBS 24kg/16kg
10 Pull Ups
10 Step Back Lunges
10 Thrusters (65/45)



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A Five Star Attitude...

Friday, October 24, 2014

The Friday
W O D S

---------------------------
Option 1
EVA / Partner WOD
5 RFT
1/2 Mile Run
30 KB Russian Swings 32kg/24kg
30 Pullups
-----------------
-----------
Option 2
Ye Olde Skool
P U M P T I T U D E
Partner Clap Edition

The workout begins with 5 clapping pushups and continues with 5 clapping pushups performed every 2 minutes until the workout is finished
Superset...
5 Inc Bench  155/75
5 Bent Rows  155/75

----------------------------
Superset...
75 Dips (shoot for 15 reps on the first set and then 12 each set afterwards until finished with all dips and sledges)
150 Sledge (only do 25 at a time)
----------------------------
Bar Curls - 5 x 10  75/45  I-go-you-go style
*do 10 reps, throw the bar to partner who does 10 reps, continue in this fashion until 5 sets each have been completed.
----------------------------
Skull Crushers 75/45  1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep scheme
* Do 1 rep, then partner does 1 rep. do 2 reps, then partner does 2 reps. Continue in this fashion until each of you has went all the way through, from 1 rep all the way to 10 reps and then back down again



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The Rules...

Thursday, October 23, 2014

The Thursday
W O D
-------------------
Warm-up:
Row 200 m
10 squats
Row 200 m
10 walking lunges
Shoulder mobility
--------------------
Strength
Week #3 Shoulder Press
75% x 5
85% x 3
95% x 1+ (all out last set!)
--------------------
Met-Con
21-18-15-12-9-6-3
Hang Power Clean (95/65)
Shoulder to overhead
Back Squat



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Cheat On Your Fears...

Wednesday, October 22, 2014

The Wednesday
W O D
-----------------------
Warm-up
400 m run
Bear Crawl
Frankensteins
Squat Therapy week!!!!
10 Wall Squat
10 Goblet Squat
10 Bar Squat
10 Pole Squat
-----------------------
Strength
DL week #3
5 @ 75%
3 @ 85%
1+ @95% (go all out last set)
-----------------------
Met-Con
5 min AMRAP
5 DL (225/155)
5 HSPU (handstand Pushup)
- 1 min rest -
5 min AMRAP
5 DL
5 WB 20/14
- 1 min rest -
5 min AMRAP
5 DL 5
Burpees

* Scaling for the handstand pushup can be done in the form of a feet-elevated pushup, shoulders directly underneath hips or a 20 second hold in the handstand position = 5 HSPU

* Great article on scaling. Bottom line, if it HURTS don't do it. I am not talking about your feelings getting hurt either (that should happen). In an attempt to RX a WOD you may compromise technique which will lead to bad form, which will lead to injury.

 



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It All Begins and Ends HERE...

Tuesday, October 21, 2014

The Tuesday
W O D
---------------------
Warm-Up
100 Single Unders
10 KBS (light)
10 Push-ups
10 sit-ups
Squat Therapy week!!!!
10 Wall Squat
10 Goblet Squat
10 Bar Squat
10 Pole Squat Conditioning:
----------------------
Met-Con
7min max effort Pull-ups
*every time athlete comes off bar, perform 10 Box jumps (24/20)
 - 2mins rest -
7min max effort Toes To Bar
*every time athlete comes off bar, perform 10 GHDs (see video below)
----------------------
Scaled Version (this is not RX) 
7min max effort Ring rows
*every time athlete comes off rings, perform 10 Box step ups or box jumps
 - 2mins rest -
7min max effort Knees To Elbows
*every time athlete comes off bar, perform 10 V-ups

* Your score is the total of all pullups and T2B

GHD Video: The GHD is an advanced movement. You must have a sharp knee extension on the way up. Please watch this video! If this movement is not preformed correctly you can injure yourself.



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It All Begins With a Great Attitude...

Monday, October 20, 2014

The Monday
W O D
--------------------
Warm-up
Run 400 m
Row 200 m
Squat Therapy week!!!!
10 Wall Squat
10 Goblet Squat
10 Bar Squat
10 Pole Squat
---------------------
Strength:
Squat week #3
Working weight is 90% of 1-rep max
5 @ 75%
3 @ 85%
1+ @95% (all out last round)
---------------------
Met-Con
16 min AMRAP
7 Front Squats (125/85)
10 Ring push-ups
150 m Row
* Scale option for ring push-ups is regular push-ups



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Get Your Lazy Butt Up...

Thursday, October 16, 2014

 

The Thursday
W O D
-------------------
Warm-up
1/2 Mile Run
PVC Work
10 Pushups
1/4 Mile Run
-------------------
Strength / Wendler
Working weight is 90% of 1-rep max

Bench
75% x 5
85% x 3
95% x 1+ (max reps last set)
-------------------
Met-Con
10 RFT
10 Push Press 95/65
10 SDHP 95/65
20 Double Unders



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If You Don't Face Them...

Wednesday, October 15, 2014

The Wednesday
W O D
----------------------
Warm-Up
Stretch / Roll
20 of each - Pushups / Jacks / Squats / Situps
----------------------
Strength / Wendler
Shoulder Press
Working Weight os 90% of 1-rep max
70% x 3
80% x 3
90% x 3+ (max reps last set)
-----------------------
Met-Con
4 Min Running Clock
1/4 Mile Run
Max Back Squats 95/65
 - 2 Min Rest -
4 Min Running Clock
50 Jumping Alt Lunges
Max Back Squats
 - 2 Min Rest -
4 Min Running Clock
50 Box Jumps 24" /20"
Max Back Squats
 - 2 Min Rest -
4 Min Running Clock
1/4 Mile Run
Max Back Squats

* Your score is the total of all the back squats that you completed



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Good Things...

Tuesday, October 14, 2014

The Tuesday
W O D
------------------
Warm-Up
Stretch / Roll
20 pushups
20 Situps
20 Air Squats
20 Jacks
-------------------
Strength / Wendler
Deads / Week 2

70% x 3
80% x3
90% x3 +  max out last set
--------------------
Met-Con
15 Min AMRAP
1/8 Mile Run (1st stop sign and back)
25 Pushups
* Score is total of all pushups



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Your Best Teacher

Monday, October 13, 2014

 

The Monday
W O D
----------------------
Warm-Up
20 Burpees
1/4 Mile Run
-----------------------
Met-Con / 22 Min EMOTM
3 Snatches 95/65
5 Pullups
7 Dips



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