WOD / BLOG

Halloween Workout

Warm: 50 jump rope 10 air squat 1 small lap X 4 Skill Push up EMOM- 8 :30 bottom of a push up 1-2-3-4-5-6-7-8 Push Ups- :10 - :30 rest between sets WOD 5 RFT: 15 Push Up 100 Jump Rope 100 flutter kicks Big lap

Taking The BULL by The Horns

Move Prep “Bull” 2 Rounds For Time 200 Double-Unders 50 Overhead Squats (135 lbs/ 85) 50 Pull-Ups 1 Mile Run

Squat It Out Thursday

Warm:4 Rounds of:30 bottom of squat10 Push ups20- 2 Count flutter kicks Strength:5 x 5 Front squatBuild to heavy 5 rep1-2:00 rest WOD25 OH S

AMRAP on a Wednesday

Warm:Burgner war snatch warm up+1 small lapX5 SkillHSPU WOD:15AMRAPHSPU x 8DL x 8  (Rx- 185/135  F- 155/ 105  L- 125/85Small lap

Tuesday Is Not Only for Tacos

Warm: Baseline @ 60% 500 m Row 40 squat 30 sit up 20 push up 10 pull up 20 Minutes form and technique of the squat clean Burgner + add weight to make flaws come out WOD Big lap 15 push press- Rx 75/45 F/L- Bar 3 RFT

Mondays are for Champions

Warm Jump Rope: :15 on :45 off , :30 on :30 off, :45 on :15 off, 1:00 on 1:00 off, :45 on :15 off, :30 on :30 off, :15 on Strength: Bench press 10, 8, 6, 4, 2 Weight goes up as reps go down WOD Wall Ball + KBS 18-15-12-9-6-3 RX- 20/14 KBS- Rx- 55/ 35 F- 44/ 18+

Partner Endurance

"Scooter” With A Partner in 35 Minutes 30 AMRAP Of: 30 Double Unders (3:1 Singles) 15 Pull Ups 15 Push ups 1 small lap Sprint Then 5 minutes to find a 1RM partner DL

Fantastic Friday Workout

Warm: Sdale Rd. Run (1000 meters) WOD 10 Superman 20 HSPU 30 Total Lunges 40 DU’s (3:1 Singles) 50 Air Squat 1000 m Row or Run 50 Air Squat 40 DU’s 30 Total Lunges 20 HSPU 10 Superman

Thursday Going Hard

Warm: 10 EMOM Hang Cleans (Bar Only)- +3 Every minute Skill Dips and Pass Throughs WOD 8 Rounds 8 Dips 8 Hang Cleans Rx- 135/95 F-105/75 L- 85/45

Tuesday WOD

Warm: 1 small Lap Knees to Bows Lying or Rope x 10 Diamond Push up x 10 X 4 Skill: Pull Up or Rope climb WOD Hang Clean x 12 Burpee Over Bar x 6 2 Rope Climbs or 10 Pull up or Ring Row

Jump Into The New Week

Warm: Tabata- R&L side Planks Air Squat Jumping Jacks 1:00 Rest Between Movements Circuit DB Chest Flys x 12 DB Weighted Lunges x 20 total Weighted leg extensions x 15 WOD Double Unders- 50 ( 3:1 Singles) KBs - x 15 5 RFT

The Head of the Endurance Family

Warm: Move prep WOD “The Don” For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thruster (55/35 lbs) 66 Wall Ball Shots (20/14 lbs) 66 Burpees 66 Double-Unders

Cleaning the Gym on a Friday

5 X Burgner Warm Up with Bar Only Weighted Progression Jumping Shrugs 3 x 5 Jumping High Pulls 3 x 5 3 Positions Cleans x 5 WOD 20 Squat Cleans Rx- 135/95 F- 115/65 L- 95/45

Thursday, You're Here

Warm: Yoga inch worm x 50 Strength Bench Press 6 x 10 - lighter weight with 1:00 rest WOD 30-20-10 Thruster Cal Row Sit Up Rx- 75/45 F&L- Bar Only

Get Up Wednesday

1000 m Row 100 EZ + 100 All Out Skill Turkish Get ups 6 x 3/arm - starting light and getting heavy WOD 21-15-9 OH Lunges/leg Plate Burpees Rx- 45/35 F- 35/15 L- 25/10

Posterior Tuesday

Warm Bear Crawl x 4 + 10 Superman X6 w/ :30 Rest Strength: Straight Leg DL 5x5 w/ 2 warm up sets WOD 12 AMRAP 2,4,6,8,10….. Dips Hollow Rock DB Snatch Dead Lift Rx-225/165 F- 185/135 L- 145/105 1 small lap

Running into the Week

Warm 4 x 400 m Run w/ :45 rest Circuit Bulgarian Split squat x 15/leg no weight Decline push up x 12 Pull up x 7 - Ring Row x 12 V- ups x 12 X 5 rest as needed WOD 1 mile Run for time

Building Foundations Friday

Warm: 1 Big Lap Dynamic stretch Strength: Back squat 5 x 5 w/ 2 warm up sets Get to a 5 RM - 1-2:00 rests between sets WOD 5 Rnds for time 20 Wall shot RX- 20/14 20 leg levers

Donations for our Troops

This month our gym is partnering with Alyssa Paul to help the Marine Medium Tilt-Rotor Squadron, who are deploying overseas this month and won't be home until March of 2017. There are approximately 160 Marines, both men and women who need us to help them with the simpler things in life. Things like; Powdered Drink Mix- Cocoa, instant coffee, tea bags, emergen-c Meal Enhancers: Ramen, seasoning salt, individual packets of hot sauce Quick Protein- energy bars, tuna, non-perishable USDA beef jerky (NO Pork) Toiletries- tooth brushes, tooth paste, floss, cotton swabs, shaving lotion, razors, individual tissue packets Personal Care- baby wipes, eye drops, lip balm, lotion, aspirin, feminine hygie

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