Thursday 2/28/19

Announcements
Tonight - 19.2 will be announced!  What are your predictions on movements? Be sure to share on our Athlete's page.

WOD
Rowing Intervals and ROMWOD

Wednesday 2/27/19

Strength
5 sets of 3 reps
Push Press every 90 secs
70, 75, 80% then increase on own last 2 rounds

WOD
"Regulator"
Buy in 200 DU
then 4 rounds
9 HSPU
15 dips
21 box jump overs

Tuesday 2/26/19

Strength
Box squat then Back Squat
8 sets of 2 reps box squat (60, 65, 70, 75%), 2 sets at each percentage then
3 sets of 2 reps regular back squats at 85%

WOD
"Frank the Tank"
5 min - Buy in: 50 wallballs
then
AMRAP 12 deadlifts (185/135)
12 lateral barhop burpees
Rest 4 min
5 min - Buy in: 35 wallballs
then
AMRAP 9 deadlifts (225/155)
9 lateral barhop burpees
Rest 4 mins
5 min - Buy in: 20 wallballs
then AMRAP 6 deadlifts (275/185)
6 lateral barhop burpees

Monday 2/25/19

Strength
8 mins as may rounds as possible
1 devil press + 1 MU
2 devil press + 2 MU
3 devil press + 3 MU
etc.

WOD
5 Rounds on the 5
5 DB hang clean and jerk (left arm) (50/35)
5 DB hang clean and jerk (right arm)
10 alt. DB power snatch
10 C2B
15/12 cal Row

Saturday 2/23/19

Team WOD
Teams of 3
30 min cap
2 rounds of
30 bar facing burpees
30 hang cleans (95/65)
30 TTB
30 Thrusters
100 cal Bike
2 Rounds of
30 bar facing burpees
30 hang cleans (115/80)
30 TTB
30 Thrusters
100 cal Bike
2 rounds of
30 bar facing burpees
30 hang cleans (135/95)
30 TTB
30 Thrusters

Friday 2/22/19

Warm up
General warm up will be on the board - depending on 19.1, you may be responsible for warming up yourself. Please do not interfere with anyone who is completing 19.1.

WOD
Open WOD 19.1
19 wallballs (20/14)
19 cal Row

*Helpful tip- watching the video of movement standards and workout details prior to your WOD will allow you to know exactly what is expected of you. This video can be viewed by going to: https://www.youtube.com/watch?v=hpZJYeOwHgQ

Thursday 2/21/19

Announcement
Thursday evening - all Teams will be decorating the gym beginning at 7pm.  Join us as we watch the big announcement of 19.1.  Please have all decorating completed by 8:30pm as your amazing Coaches have a long day ahead of them on Friday.

WOD
"Midline Madness"
4 sets not for time
15 weighted sit ups
20 hip extensions
25 banded good mornings
30 flutter kicks

Stamina
ROMWOD

Wednesday 2/20/19

Strength
15 mins
Handstand work (walking/HSPU)

WOD
"Sea Legs"
18 mins
2 rounds of 30/21 cal Row
25 box jump overs (24/20)
20 Front Squats (135/95)
then build to a 1 rep max of: squat clean + hang clean + jerk

Tuesday 2/19/19

Strength
Deadlift
7 sets of 2 every 90 secs
(70, 75, 80, 85% then increase as much as possible for last 3 rounds)

WOD
"Down and Dirty"
25-20-15-10-5
Wallballs
Hollow rocks
DB floor press (50/35)
KBS (55/35)

Monday 2/18/19

Strength
EMOM x 10 mins
Even: 40 sec of Muscle up work or Pull up work
Odd: 5 OHS for form (light)

WOD
"Low Five"
5 min AMRAP
30/21 cal Row
21 power snatch (95/65)
max lateral bar hop burpees
Rest 5 mins
5 min AMRAP
30/21 cal Row
15 power snatch (115/80)
max lateral bar hop burpees
Rest 5 mins
30/21 cal Row
9 power snatch (135/95)
max lateral bar hop burpees

Saturday 2/16/19

TEAM WOD
Teams of 2
200 mtn climbers
100 DB Snatch
50 burpees
200 mtn climbers
100 medball cleans
50 burpees

Friday 2/15/19

WOD
Open 18.1
20 min AMRAP
8 TTB (knee raises)
10 DB Hang clean and Jerk (50/35) (35/20)
14/12 cal Row

Stamina
ROMWOD

Thursday 2/14/19

Strength
"Tunnel of Love"
With partner 1000m Row, switch every 250m. While 1 person is rowing the other is jumping rope, every trip both partners stop and do 5 burpees

WOD
"Be Mine"
8 Rounds alt. with partner
5 Back Squat (185/135)
10 pull ups
500m Bike

Wednesday 2/13/19

Announcements:  Last day! Don't forget to purchase your Sweetheart Notes. Coaches will start distributing them on 2/13 and 2/14! Make someone's day special.

Strength
5 Rounds of Max HSPU + 40' front rack DB lunges

WOD
"30 for 30"
3 Rounds for Time
30 Push press (75/55)
30 Box jumps (24/20)
30 SDLHP
30 Push ups

Tuesday 2/12/19

Strength
EMOM x 10 mins
Even: 15 supermans
Odd: 20 Russian Twists

WOD
"Full Circle"
18 min AMRAP
1000m Row
150 DU (300 singles)
75 sit ups
50 wallballs
75 sit ups
150 DU
1000m Row

Announcements: Don't forget to purchase your Sweetheart Notes. Coaches will start distributing them on 2/13 and 2/14! Make someone's day special.

Monday 2/11/19

Strength
Every 90 secs - 7x2
1 Pause Front Squat + 1 regular Front Squat @75%

WOD
"Shoulder the Burden"
10 S2OH (155/105)
10 MU (C2B +dip/burpee pull up)
10 S20H
8 MU
10 S20H
6 MU
10 S20H
4 MU
10 S20H
2 MU

Saturday 2/9/19

Team WOD
Teams of 2
10 Rounds (5 each person)
Partner 1 - 20 cal Row
Partner 2 - Max wallballs
Each partner rows 5 times and does wallballs 5 times

Friday 2/8/19

WOD
"Open 14.3"
8 min AMRAP
10 Deadlift (135/95) (95/65)
15 box jumps (24/20) (20" step ups)
15 Deadlifts (185/135) (135/95)
15 box jumps
20 Deadlifts (225/155) (185/115)
15 box jumps
25 Deadlifts (275/185) (225/135)
15 box jumps
30 Deadlifts (315/205) (275/155)
15 box jumps
35 Deadlifts (365/225) (315/185)

Stamina
50-40-30-20-10
Russian KBS
sit ups

Thursday 2/7/19

WOD
4 Rounds (NFT)
2 stone to shoulder (AHAP)
400m Row
2 down and back farmer carry (AHAP)
400m Row
2 down and back bear crawls

Stamina
ROMWOD

Wednesday 2/6/19

Strength
Back Squat w/pause
5 sets of 2 (45%, 50%, 55%, 60%, 65%) with 8 sec pause in the bottom

WOD
"Satan's Whiskers"
12 min AMRAP
10 C2B
10 Front Squats (135/95)
10 bar facing Burpees

Tuesday 2/5/19

Strength
5 Rounds
10 TTB + 40 DU's

WOD
"Tabata PIG"
tuck ups
push ups
supermans
cal Bike

Monday 2/4/19

Strength
3 min AMRAP
9 power snatch (115/80)
15 power cleans
21 push jerks
then max OHS
Rest 2 mins
3 min AMRAP
9 power snatch (95/65)
15 power cleans
21 push jerks
Max OHS

Stamina
Row for Recovery
5 Rounds for meters
2 min Row
1 min Rest

Saturday 2/2/19

TEAM WOD
Teams of 3
30 min AMRAP
2 Rounds
30 HR push ups
30 Hang cleans (95/65)
30 TTB
30 Thrusters
150/100 cal Row
2 Rounds
30 HR push ups
30 Hang cleans (115/80)
30 TTB
30 Thrusters
150/100 cal Row
2 Rounds
30 HR push ups
30 Hang cleans (135/95)
30 TTB
30 Thrusters