WOD / BLOG

Kicking Off Tuesday

Warm 10 Bear Complex (Bar only) Strength 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest between sets. Build to heavy set Dead Hang time for Max Effort- WOD For time: 40 Cal Row 40 Russian Twist 30 Cal Row 30 Russian Twist 20 Cal Row 20 Russian Twist 10 Cal Row 10 Russian Twist Rx-30/20 F- 25/25

Megan's Birthday WOD

Warm: 11 Ball slam 11 Hollow Rock 11 Push up X3 Rounds With :30 to 1:00 Rest Between Skill Double Unders Megan 21-15-9 Rounds for Time Burpees Kettlebell Swings (1.5/1 pood) Double-Unders

Saturday Endurance

It is not June but let's Celebrate the Army's Birthday anyway “1775” As Many Rounds As Possible (AMRAP) in 45 minutes 17 Power Cleans (135/95 lbs) 75 Air Squats At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round

Friday Finale

Warm: Side Plank :30 L Regular Plank :20 Side Planche :30 R X 4 rounds with 1:00 Rest between Rounds Skill/strength Hang Squat Clean 5 x 4 Build up to maintain all 5 sets of 4 WOD 3 Rounds for time 7 hang squat cleans 5 S2 OH 3 Straight Leg DL RX- 155/105 F- 115/75

Thursday in the Thick of IT

Warm: 3 x 500 m Row with 2:00 Rest between Tabata Sit Up 1:00 Rest Superman 1:00 Rest Flutter Kick WOD Linchpin Test 6 4 Rounds for Time 21 Wall Balls (20/14 lbs) 18 Pull-Ups 15 Kettlebell Swings (1.5/1 pood) 12 Handstand Push-ups

Intro To Chiropractic With Dr. Keiko Finnegan

Tonight January 25th at 6:30 pm join us and experience a unique take on optimal wellness. -understand the mind body connection -adaptation to stress -how our physical structure dictates our physiological function -optimizing your performance and energy -how we can integrate stress more efficiently -create new habits for health

WOD Wednesday

Warm 5 x 5 standing to candlestick + 750 m Row Skill Pistol 10-15:00 minutes WOD 21- 25- 9 DL Pistol Bar over Burpee

Talkin bout Tuesday

10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7: sit ups 7-8: supermans 8-9: Left Leg gels 9-10: Right Leg gels 10 EMOM Even- 8 double squat wall ball or 15 wall ball Odd- 4 Curtis P Rx- 115/ 85 F- 95/ 65 WOD 15 AMRAP 100 DU’s (200 Singles) 25 sit ups 15 Box ups

Monday, Let's Start Strong

Warm -Bar only 20 Curtis P’s - take your time these are for quality Strength Bench press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 As the reps get low weight goes up 1:00 - :90 rest between sets WOD 25-17-13 Push Ups Front Squat Leg Levers

Partner Saturday

1 Partner works the other rests Partner Workout For time: 100 box jumps, 24-inch box 100 jumping pull-ups 100 kettlebell swings, 1 pood 100 walking-lunge steps 100 knees-to-elbows 100 push presses, 45 lb. 100 back extensions 100 wall-ball shots, 20-lb. ball 100 burpees 100 double-unders

PR FRIDAY

Warm: 5:00 Jump Rope Strength: Dead Lift Wave Sets 5, 3, 1, 5, 3, 1 1-2 minutes Rest Build up to a 1RM WOD 12 AMRAP OH Lunges- 24 total Plate Burpees- 7 Hollow Rock- 20 1 small lap

Thursday Working it Out!

Warm: 6 x 25 jumping jacks :45 rest between sets Skill: Pull up Kip swing , negatives, negative ring rows WOD: 7 Rounds for time 9 pull up or 14 Ring Row 11 Kbs 350 m Row

Warrior Wednesday

Dynamic Stretch Strength: Back Squat 10-9-8-6-6-4-2 WOD: For Time Goblet Squat Rx-55/35 F- 44/25 Ball Slam 20/14 Box Jump 40-30-20-10

Let's Taco Tuesday

Warm: 6 x 200m Row sprint Skill Hand Stand Push Up WOD 15 AMRAP 10 Air Squat 5 HSPU 30 Flutter kicks 6/KB snatches per arm

MLK Day WOD

Warm: 10 ball slam 10 push up X 5 rounds Skill/ Strength: Squat Snatch 3 x Burgner 6x4 squat snatch same weight WOD 5 Rnds 8 Squat Snatch 8 DL 1 Small Lap Rx- 115/85 F- 95/65 L- 75/45

Saturday is for Hero's

Luke For Time 400 meter Run 15 Clean and Jerks (155/105 lbs) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14 lbs) 400 meter Run 45 Kettlebell Swings (1.5/1 pood) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (155/105 lbs) 400 meter Run

Two for Friday

Warm: Tic-tac-toe 5 out of 7 WOD: “Isabel” 30 Snatches for Time Rx- 135/95 F- 95/55 5:00 Rest “Fran” 21-15-9 Reps For Time Thrusters Rx-95/65 F- 75/45 Pull-Ups

Gaining on a Thursday

Warm: 5 x 5 Man makers with 1:00 Rest between Strength 6 x 5 Bench Press @ Tempo 32x1 Starting Light and building to about 85% of 1 RM WOD 1 RFT 20 Wall ball 1 small lap 20 sit up 1 small lap 20 push up 1 small lap 40 Wall ball 1 big lap 40 sit up 1 big lap 40 push up 1 big lap Rx- 20+/14 F- 14/8

WOD Out Wednesday

Warm: Box Step ups x 12 Single Straight Leg DL x 10/leg Single arm Kbs x 8/arm 4 Rnds Skill: Rope Climb WOD: 10 WB crunches 2 rope climbs (F- 10 pull ups L- 15 Ring Row) 200' single arm inverted KB carry (100'/arm) 4 Rnds FT

Earn that Taco Tuesday

Warm: Plate Push Press x 10 Plate Lunges x 12 total 5 Rounds Skill: Hand Stand Push Up Beginner- HSPU Inter.- Kipping HSPU ADV- Weighted - Free standing WOD 7 Rnds FT OH Squats x 8 Bar over Burpee x 5 HSPU x 7

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