by amy | Feb 28, 2021 | Uncategorized
Warm-up
:30 Mountain Climbers
:30 Scorpions
:30 Spiderman Push-ups
10 x SA KB swings right
10 x SA KB swings left
10 x Goblet squats to overhead press
x 2 rounds
then:
A. 15-18 mins Steady flow
1 Strict barbell Press + 2 push press + 3 Push jerks
3-5 Weighted Strict pronated grip pull up tough or strict with 3 sec negative non weighted
15-20 Half kneeling banded Lat pull downs
20 plank up downs
+
5 rounds :
15/12 Cal Row or if there are no rowers left: 12/8 Cal bike (Target to jump over for burpees)
12 DB Front squats @40/25#
9 DB push press
6 burpees over rower
Rest 1 min b/t rounds
*20 min Time Cap
BOOTCAMP
3 rounds for time:
30 Alt. DB power snatch
15 Burpees over DB
rest 3-4 mins
For time:
21-18-15-12-9-6-3
DB Front squats
Cal Rowing or Bike or Ski erg
Ball Slams
+
Finisher if time:
25 banded face pulls
20/side Banded Paloff press
x 2 -3 sets
by amy | Feb 27, 2021 | Uncategorized
WORKOUT
Warm-up:
10 Banded GM
10 Banded Thrusters
20 Banded Pull Aparts
10 Banded Push Ups
x 2 rounds
A. 20 min EMOM:
Min 1: 30 sec Barbell RDL @30×1 (good reps)
Min 2: 30 sec AMRAP strict pull ups (banded or ring rows or barbell bent over row)
Min 3: 30 sec Push ups (rings/deficit/banded)
Min 4: 2 left arm TGU
MIn 5: 2 right arm TGU
+
For time:
100- 80-60-40-20
Double under (single under x 2)
50-40-30-20-10
Air squat or weighted goblet squat @53/35#
- Every 2 mins complete 6 burpees
*15 min time cap
BOOTCAMP
20 min. EMOM
- 20 Goblet squats
- 10/side Renegade Row
- 15 KBS
- 15/ 20 push up
+
For time
250/200m Row
15 KB Sumo DL High pull
15/side jumping lunge
9 No pushup burpee over rower
X 2-3 rounds’
SWEAT
For time:
21-15-9
Cal Bike
DB Deadlifts – tough
DB push press
*10 min time cap
Rest 3-4 mins
For time:
30-20-10
Wall balls
No push up Burpees onto 45# plate
*10 min time cap
Rest 3-4 mins
For time:
50 Box jumps
50 Ball slams
100 plate sit ups (15#)
*10 min time cap
MUSCLE
A1. Incline DB Bench press @22×1 x 8-12 tough reps x 3 sets
Rest 30 sec
A2. Lying Chest flies @20×1 x 8-10 good reps x 3 sets
Rest 30 sec
A3. Banded Tricep press down standing @30×1 x 12-15 reps x 3 sets
Rest 30 sec
B1. Banded Strict pull ups @20×1 AMRAP Unbroken x 3 sets
Rest 30 sec
B2. DB lying lat pull over @20×1 x 10-15 reps x 3 sets
Rest 30 sec
B3. Banded pull aparts @20×1 x 10-15 tough reps x 3 sets
Rset 30 sec
C. finisher if time:
30 sec HEAVY farmers walk
10 sec rest
30 sec HEAVY Front rack carry KB
15 sec rest
30 sec KB DB OH Carry tough
30 sec rest
X 3-4 sets
by amy | Feb 26, 2021 | Uncategorized
Please note: Programming for MUSCLE will be the same on Saturdays and Sundays!
WORKOUT – Partner WOD
Warm up:
15 mins- Coaches Choice
+
For time
5 rounds:
40/30 Cal row
30 TTB or hanging knee raises or lying tuck ups
30 Power cleans @95/65#
*split up work however wanted
*30 min time cap
BOOTCAMP
Partner WOD
For time:
150 wall ball
120 Burpees
90 KBS
60 Deadlifts TOUGH
30 Devils press
*At the top of every 3 mins Complete 20 Cal row
*split reps how ever wanted and in any order
*30 min time cap
MUSCLE
A1. Incline DB Bench press @22×1 x 8-12 tough reps x 3 sets
Rest 30 sec
A2. Lying Chest flies @20×1 x 8-10 good reps x 3 sets
Rest 30 sec
A3. Banded Tricep press down standing @30×1 x 12-15 reps x 3 sets
Rest 30 sec
B1. Banded Strict pull ups @20×1 AMRAP Unbroken x 3 sets
Rest 30 sec
B2. DB lying lat pull over @20×1 x 10-15 reps x 3 sets
Rest 30 sec
B3. Banded pull aparts @20×1 x 10-15 tough reps x 3 sets
Rset 30 sec
C. finisher if time:
30 sec HEAVY farmers walk
10 sec rest
30 sec HEAVY Front rack carry KB
15 sec rest
30 sec KB DB OH Carry tough
30 sec rest
X 3-4 sets
by amy | Feb 25, 2021 | Uncategorized
WORKOUT
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Single Leg V-Ups
:30 Rest
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Leg Lowers
:30 Rest
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Bicycles
then:
A1. Barbell strict press @30×1 x 5-7 tough reps x 3 sets
Rest 20 sec
A2. Bulgarian split squat @30×1 x 8-10 /leg x 3 sets
Rest 20 sec
A3. Plate weighted leg lifts x 10-15 reps x 3 sets
(holding plate straight up and down, just moving legs)
Rest 20 sec
+
2 min AMRAP/ 1 min rest x 4-5 sets:
10 Barbell sumo Deadlift high pull @75/55#
10 Barbell thrusters @75/55#
AMRAP Cal row in remainder time
BOOTCAMP
20 rounds for time:
12 KB Deadlifts
9 Thrusters
6 box jump overs
*one partner completes round then switch
+
12 min EMOM:
1- 30 sec left leg bulgarian split squat
2- 30 sec right leg bulgarain split squat
3- 30 sec push ups
4- 30 sec RKBS HEAVY
by amy | Feb 24, 2021 | Uncategorized
WORKOUT
Warm-up:
3 mins dynamic stretching – coach’s choice
5 min gpp – coach’s choice
then
A. Every 3 mins x 4 sets:
20 DB weighted box step overs lateral
10-15 No push up burpees over DB’s
*should have a min of rest cut burpees as needed
Rest 2 mins
Every 3 mins x 4 sets:
20 box jumps @24/20”
20-25 Ball slams @30/25#
Rest 2 mins
Every 3 mins x 4 sets:
25 KBS @53/35#
20-25 Plate sit ups @15#
*should have rest on all cut as needed
BOOTCAMP
12 min EMOM:
1- 12/8 Cal row
2- 20 Alt. DB power snatch
3- 30 sec mountain climbers feet on sliders
Rest 3 mins
12 min EMOM:
1- 10-15 Box jumps @24/20”
2- 20-30 AIr squats
3- 30 sec Seated DB Strict press
Rest 2 mins
+
Finisher :
20 sec Single leg V-ups
20 sec flutter kicks
20 sec straight leg sit ups
Rest 1 min
X 3-4 sets
MUSCLE
A. 3 sets:
Barbell strict press @30×1 x AMRAP Unbroken at 95/65# or 75/55#
Rest 30 sec
Half Kneeling Banded rows @30×1 x 12-5 tough reps
Rest 30 sec
DB Front raises + DB High Pull x 20 alt. Reps
Rest 30 sec
B. 3 sets:
Dips @30×1 x 6-8 tough reps or 10-20 tough banded push ups
Rest 30 sec
Bent over DB Rear delt flies @30×1 x 10-12 good reps
Rest 30 sec
DB Hammer curls @30×1 x 12-15 tough reps
Rest 30 sec
Banded Standing Paloff press x 12-15/side
Rest 30 sec
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