They are paving the parking lot today. Both entrances off of Warner Rd will be completely closed off. You will need to enter the complex off of Delaware St. to the west of the building.

Strength:
Shoulder Press
3 x 5 @ 60%
2 x 2 @ 75%
2 x 1 @85%
1 x 1 @ 100 %

Clean
1 x 5 @ 65%
1 x 5 @ 70%
1 x 3 @ 75%
2 x 1 @ 80%

Skill:
Banded Push Ups Drop Sets
or
3 x Max Rep Push Ups

WOD:
3 Rounds for Time:
7 Man Makers 45/25
14 Pull Ups
21 KB Swings 53/35
28 Double Unders

Warm Up 4/27 – 5/2

400 m Run
15 Scorpion Stretch
10 Inch Worms
50 ft. Leg Swing Knee Hug
25 PVC Pass Throughs
15 Bottoms Up KB Press
25 Sit Ups

Balls and Barbells

2 Rounds for Time
50 Slam Ball
30 Deadlift 135/95
10 Clean and Jerk 135/95

Get Down, Get Up, Jump Jump

Strength:
Back Squat
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
2 x 1 @ 90%
1 x 1 @ 100%

Skill:
3 x 10
Strict Pull Ups
Strict Ring Dips

WOD:
For Time:
9, 15, 21, 15, 9 Reps of
Burpees
Toes to Bar
Double Unders

3 Well Rounded Rounds

They are repaving the front parking lot today and we just found out both entrances off of Warner Road will be closed. You will need to enter off of the side road to the west of the complex and park around the back of the building.

3 Rounds for Time:
400 m Run
20 Push Ups
15 Pull Ups
10 BB Thrusters 115/75

Double Tabata

Strength:
Good Mornings 3 x 10 (RPE 7)

Deadlift
1 x 6 @ 70%
1 x 3 @ 80%
1 x 2 @ 90%
2 x 1 @ 95%

BB Lunges 3 x 10 (RPE 7)

Skill:
300 ft. Bear Crawl
200 ft. Plate Push

WOD
Double Tabata Mix Up (alternating Exercises)
Tabata Slam Ball
Tabata Sit Ups

Impossible AMRAPS

5 Min AMRAP:
100 Double Unders (Jump Touches to a target 8-12″ above reach)
75 Squats
50 KB Swings 53/35
25 Burpees

3:00 Rest

5 Min AMRAP:
25 Burpees
50 KB Swings 53/35
75 Squats
100 Double Unders (Jump Touches to a target 8-12″ above reach)

Music Monday

Strength:
Pull Ups
Find a 1 Rep Max Weighted Pull Up
then 5 x 4@ 75%

Shoulder Press
1 x 6 @ 70%
1 x 6 @ 75%
2 x 3 @ 80 %

Skill
Working on Rope Control today. Take a few attempts and give it a good effort but give yourself a cap of about 10 – 15 minutes of effort for this section. anything longer may be detrimental to your calves and the rest of the week.

Work to complete the following cycle unbroken if possible:
5 Singles
5 Single/Single/Double
5 Single/Double
10 Doubles
5 Single/Double
5 Single/Single/Double
5 Singles

WOD’s:
Bring Sally Up 135/95 (MOST EVERYONE WILL NEED TO SCALE, AND SCALE MORE HEAVILY THAN YOU THINK> THIS IS HARD)
You will follow the lyrics to the song Flower by Moby. When it says up you’re up and when it says down you will be in the bottom of the back squat.

Roxanne
You will begin the the hands and feet plank position and every time they say Roxanne you will do a Push Up

Warm Up 4/20 – 4/26

500 m Row
50 ft. Leg Swing Knee hug
50 ft. Walking Lunge w/ Rotation
25 PVC Pass Throughs
10 Dive Bomber Push Ups
25 BB Good Mornings
50 Mountain Climbers
2:00 Foam Rolling

Hope

Workout of the Day
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post your scores to the Whiteboard.

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