Thursday 3-23-23

Festivus is coming! Teams are signing up! Individuals too! Claim your spot! 
https://festivusgames.com/info/162/

Warm Up:
Run 800m
2 Rounds 
20 Lunges 
15 PVC Pass Thrus and stretching 
20 Back Ext 

Skill:
2 Rounds 
20 Single leg, leg raises 
20 Single Arm Turkish Sit Ups 
20 Plank Pull Thrus (db's) 
2 Wall Walks 

WOD:
4 Rounds 
8 Power Cleans (185/135#) (or heavier) 
2 Rope Climbs 
10 KB Swings (72/53#)
Run 200m

Categories WOD

Wednesday 3-22-23

Strength Day! 

Warm Up:
Run 400m
EMOM for 5 Min 
8 Slam Balls 
4 Burpees 

Mobility:
Kneeling Hamstring Stretch 
Knight Stretch On Box
Full Side Stretch 
5 Squat to Stand 

Strength:
Deadlifts 
8-8-8-8-8
More reps today means LIGHTER and more focused! 
SuperSet with 5 Strict Pull Ups 

Option A:
Front Squats 
8-8-5-5-5

Option B:
Tabata (8 round each movement) 
Jumping Pull Ups 
Single Arm Push Press (DB) 
**1 rnd right arm next rnd left arm
Air Squats


Categories WOD

Tuesday 3-21-23

Festivus is almost here! Are you registered??
https://festivusgames.com/info/162/

Warm Up:
2 Rounds 
Run 200m
15 KB Swings (light)
6 Inch Worm With Push Up 

Skill:
2 Rounds 
20 Bench Press (DB's) 
10 Handstand Push Ups 
20 Shoulder Taps (in handstand position) 

WOD:
3 Rounds for time:
Bike /Ski /Row 60 Cal 
30 Single Arm DB Hang Clean and Jerk (50/35#)
30 Push Ups 
**different cardio each round 

Categories WOD

Monday 3-20-23

Hey Monday! 

Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Mobility:
Pigeon 
Foam Roll Glutes and hamstring 
Downward Facing Dog 
Four Legged T-Opener

Happy Birthday Nadine!! 
Here's to 42! 
For Time: (30 min cap)
21 Devil Press (35/20#single arm)
42 Box Jumps (24/20")
42 Pull Ups 
42 Sit Ups 
42 Cal Cardio 
42 Hang Power Cleans (75/55#)
Walking Lunges (total)
DB Snatch (40/25#) 
Push Press (75/55#)
Double Unders 

Categories WOD

Friday 3-17-23

Happy St Patrick's Day! 

Warm Up:
Run 1 Mile 
20 DB Snatch (light)
20 Hang Power Cleans (empty BB)

WOD:
Open gym! 

You have options today! 

Try a Festivus WOD... 3 rep max bench press??

Practice a lift or skill...

Make up a workout you missed this week... FRAN?? 
21-15-9 reps for time of:
Thrusters (95/65# 
Pull Ups 

Try this...
For Time:
Row 1000m
Run 1 Mile 
Ski 800m  

Categories WOD

Thursday 3-16-23

Tomorrow's St. Patrick's Day! 

Warm Up:
2 Rounds 
Run 200m
10 Air Squats 
30 Mountain Climbers 
10 Push Ups 

Skill: 
Bear Complex 
Power Clean + Front Squat + Push Press + Back Squat + Push Press off back = 1 Rep! 
(all movements MUST be separated) 
3-3-2-2-2

WOD:
AMRAP in 10 min of:
10 DB Squats (40.25#) 1 db on each shoulder
8 DB Push Press (40/25#)
6 Toes to Bar 
Sprint to EOB and Back 

Rest 2 Min 

AMRAP in 10 Min of:
4 Lungsters (1 DB 45/30#)
8 KB Swings (53/35#)
40 Double Unders 

Categories WOD

Wednesday 3-15-23

Strength Day! 

Warm Up:
Run or row 800m
20 Walking Lunges 
10 Good Mornings (light barbell)
15 KB Swings (light)

Mobility:
Armless Prayer 
Band Pass Thrus 
Bent Over Lock rotations 
Cossack Squat 

Strength:
Deadlifts 
5-5-5-5-5
Superset: 8 Strict Shoulder Press (DB's)

Option A:
Squat Clean Thruster Practice 
5-5-3-3-3

Option B:
3 Rounds (max reps in 1 min)
Min 1 Sumo Deadlift High Pull (45/35#)
Min 2: Push up + shoulder taps
Min 3: OH Plate Sit Ups (25/15#)
Min 4 Rest 

Categories WOD

Tuesday 3-14-23

Our Festivus Competition is filling up fast! Workouts are out... sign up today! More info follow link! 

https://festivusgames.com/info/162/

Warm Up:
2 Rounds 
Row 20om
10 PVC Pass Thrus 
10 Wall Balls (light)
10 Push Ups 

Skill:
2 Rounds 
30 OH Walking Lunges (Barbell)
200ft Bear Crawl
30 GHD Sit Ups 

WOD:
Lace Up those Running Shoes
Min 0-6:
Run 400m
with remaining time complete as many burpees as possible 
Min 6-12 
Run 400m
with remaining time, max reps box jumps (24/20")
Min 12-18 
Run 400m
with remaining time, max burpee box jumps (24/20")

***3 separate scores one for each movement Example: Burpees 30 Box Jumps 23 BBJUmps 14 

Categories WOD

Monday 3-13-23

Hope everyone had a great weekend! 

Warm Up:
Run 800m
15 Air Squats 
15 Slam Balls 
20 GHD Sit Ups 

Mobility:
20 PVC Pass Thrus 
Prayer Lat Stretch  
Frog Rotation 
10 Squat to Stand 

Strength:
Power Snatch 
3-3-2-2-1-1

WOD:
FRAN!!! 
For Time
21-15-9 reps 
Thrusters (95/65#)
Pull Ups 

**Hard as you can no water breaks... let's see some good numbers! 

Categories WOD

Friday 3-10-23

Happy Weekend! 

Warm Up 
Run 1 mile or Row 1609m
Foam roll quads and upper back 
10 Push Ups 
10 Jumping Pull Ups 

WOD:
OPEN GYM 

or

Practice strength 

Practice Gymnastics 

Practice double unders (cough cough)

Try This:
3 Rounds for time :
Row 400m
16 Toes to Bar 
16 KB Swings (53/35#)
16 Deadlifts (135/95#)