by rmartinez | Feb 8, 2018 | WOD Archive, workout of the day
Burpee Challenge: 40/61 Warm Up: Coach’s Choice + 11 Wall balls C.- Deadlift 50% x 8 reps 60% x 6 reps 70% x 4 reps 80% x 2 reps 90% x 2 reps Rest 3 minutes between sets. at 40 past the hour: 21-15-9 reps for time of: Deadlift (155/225) Bar Facing Burpees Over the Bar N.- Thursday’s...
by rmartinez | Feb 7, 2018 | WOD Archive, workout of the day
Burpee Challenge: 39/62 Warm up: Coach’s Choice + 12 wall balls C.- Every 3 minutes, for 15 minutes (5 sets): 2-3 Strict Press @80-85% at 40 past the hour: For max calories: 3 Minutes of rowing Rest 4 minutes until the running clock reaches 7:00, and then… AMRAP in 8 minutes of: 5 Strict Pull Ups 10 Push Ups N.- 3 rounds of: 800 Meter Run 50 Air...
by rmartinez | Feb 6, 2018 | WOD Archive, workout of the day
Yoga Tonight @ 6pm Burpee Challenge: 38/63 Warm up: Coach’s Choice +13 wall balls C.- Every two minutes, for 16 minutes (8 sets): Back Squat 5 @ 55% 5 @ 65% 3 @ 75% 2 @ 85% 2 @ 90% 1 @ 95% 2 @ 90% 1 @ 90% at 40 past the hour: 3 rounds of: 100 Double Unders 10 Hang Squat Cleans (105/155) 10 Alternating Front Racked Reverse Lunges (105/155) N.- For time: 10, 9, 8 … 3, 2, 1 of: GHD Sit-ups GHDBack Extensions Row 100 Meters between...
by rmartinez | Feb 5, 2018 | WOD Archive, workout of the day
Burpee Challenge: 37/64 Warm up: Coach’s Choice + 14 wall balls C.- For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch at 40 past the hour Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell Swings (16/24) 15 Handstand Push...
by rmartinez | Feb 4, 2018 | WOD Archive, workout of the day
Schedule ALERT The 12 pm class is now cancelled Burpee Challenge: 36/65 Warm ups; Coach’s choice + 15 wall balls C.- On a 3 minute running clock, complete as many rounds and reps as possible of: 50 Air Squats 40 Sit Ups 30 Push Ups 20 Pull Ups Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets. N.- 36...
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