Thursday December 1st, 2016
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November 30, 2016

Thursday December 1st, 2016


Open Gym 5:30am-9:00am & 3:30pm-6:30pm

RowingWOD – Test Week

A. 3 minutes for max distance @ 24 strokes/minute – Hold 24 s/m for the entire 3 minutes

  • Rest 3 minutes

B. 250m Row Sprint for time – All out effort

  • Rest 5 minutes

C. 20 minute Row for max distance

Log your results to SugarWOD

Brian Chandler No Comments
November 29, 2016

Wednesday November 30th, 2016


Conditioning

Advanced/Rx’d

2 rounds – each for time:

  • 10 Bar Muscle-ups
  • 20 Front Rack Lunges (135#/93#)
  • 30 Toes-2-Bar
  • 40 Calorie Row

-Rest 5 minutes between rounds-

Intermediate/Scaled

2 rounds – each for time:

  • 40 Calorie Row
  • 30 V-Ups/Knee-ups
  • 20 Front Rack Lunges (95#/63#)
  • 10 (C2B) Pull-ups

-Rest 5 minutes between rounds-

Accessory

3 sets – Not for time:

  • 300′ Farmers Carry
  • 40 Russian Twists w/ plate

 

Brian Chandler No Comments
November 28, 2016

Tuesday November 29th, 2016


Strength

Back Squat

EMOM x 4:

  • 3 Back Squats @ 75% 1RM

-Rest 1 minute-

EMOM x 4:

  • 2 Back Squats @ 85%

-Rest 1 minute-

EMOM x 4:

  • 1 Back Squat @ 90%

Conditioning

10 minute AMRAP:

  • 30 Double Unders
  • 20 Kb Swings (53#/35#)
  • 10 Handstand Push-ups
Brian Chandler No Comments
November 27, 2016

Monday November 28th, 2016


Olympic

8 x 1 Clean & Jerk – Every :90

  • Start moderately light and build to a heavy single

Conditioning

Reps 10-9-8-7-6-5-4-3-2-1 for time:

  • Power Cleans (135#/93#)
  • Thrusters (135#/93#)
  • Lateral Bar Hopping Burpees

 

 

Brian Chandler No Comments
November 25, 2016

Saturday November 26th, 2016


Partner WOD

30 minute AMRAP – In teams of two with only one person working at a time:

  • 30 Plate Ground to Overhead (35#/25#)
  • 30 Pull-ups
  • 30 Alternating Lunges w/ Plate Overhead (35#/25#)
  • 30 Toes-2-Bar
  • 30 Over-the-Plate Burpees
Brian Chandler No Comments
November 23, 2016

Thursday November 24th, 2016 – Thanksgiving!


turkey

Don’t be a TURKEY! Come get your sweat on before getting STUFFED!

Reminder that classes are at 7:00am and 8:00am Thanksgiving Day.  Open gym from 6:00am to 10:00am on Friday 11/25!

Team WOD

In teams of 4, complete the following:

A. 2 rounds of:

  • 800m Run
  • Max Rep Wall Balls (30#/20#)

B. 2 rounds of:

  • 1k Row (Switch every 250m)
  • Max Rep Burpee Box Jumps (24″/20″)

C. 2 rounds of:

  • 800m Run
  • Max Rep Clean and Jerk (135#/93#)

D. 2 rounds of:

  • 1k Row (Switch every 250m)
  • Max Bar Muscle-ups/Pull-ups

Notes: Teams of four will be broken up into two teams of two.  For part A, Partners 1 and 2 will start with an 800m run together.  Partners 3 and 4 will accumulate as many Wall Balls as possible until Partners 1 and 2 get back from the run.  At this point they will switch tasks.  3 and 4 will run 800m while 1 and 2 complete as many Wall Balls as possible.  Once 3 and 4 get back from the run, the team moves on to Part B.  The same format is used for all sections of the workout.

Two scores: Time and Total reps.

Brian Chandler No Comments
November 22, 2016

Wednesday November 23rd, 2016


Strength

4 sets:

  • Single Leg Romanian Deadlift x 10/10
  • Single Arm DB Strict Press x 10/10
  • Strict Pull-ups x 6-8

Conditioning

“Diane”

Reps of 21-15-9 for time:

  • Deadlift (225#/153#)
  • Handstand Push-ups

Cash-Out/Skill

Reps of 21-18-15-12-9 for time:

  • Box Jumps

*Complete each set “unbroken” (bounding) while only allowing yourself to rest between sets.

Brian Chandler No Comments
November 21, 2016

Tuesday November 22nd, 2016


Strength

Back Squat

6 sets:

  • Set 1 – 6 Reps @ 70% 1RM
  • Set 2 – 1 Rep @ 90%
  • Set 3 – 6 Reps @ 70%
  • Set 4 – 1 Rep @ 92.5%
  • Set 5 – 6 Reps @ 70%
  • Set 6 – 1 Rep @ 95%

Complete a set every 3 minutes.  Use 1RM from 11/7/16.

Conditioning

“Annie”

Reps of 50-40-30-20-10:

  • Double Unders
  • Abmat Sit-ups

Cash-Out

4 minute row for max calories

Brian Chandler No Comments
November 20, 2016

Monday November 21st, 2016


Olympic

6 x 3 Cleans + 1 Jerk

  • Complete one set of the complex every 2 minutes. Build to something that is heavy.

Conditioning

10 x 1 minute:

  • 10 Wall Balls (30#/20#)
  • Max Rep Power Cleans (155#/103#)
  • Rest :30 between each round.

Score = total power cleans completed.

Brian Chandler No Comments
November 18, 2016

Saturday November 19th, 2016


Partner WOD

With a Partner, complete the following for time:

  • 50 Thrusters (135#/83#)
  • 50 Calorie Row
  • 50 Kb Swings (80#/53#)
  • 50 Calorie Row
  • 50 Burpees
  • 50 Calorie Row
  • 50 Kb Swings (80#/53#)
  • 50 Calorie Row
  • 50 Thrusters (135#/83#)

 

Brian Chandler No Comments
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