Friday 1/30/15

Skill:
20 min of gymnastic skill work

WOD:
Solo WOD
5 x 300 m row

*Rest 1 min between sets

-OR-

Partner WOD
3000 m row

*Switch every 300 m

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Thursday 1/29/15

Strength:
Deadlift
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM

WOD:
10 min EMOM
2 Turkish get ups – 1 each arm

*Use whatever weight feels challenging, but can still maintain good mechanics. Also you have the choice of using dumbbells or kettlebells.

Wednesday 1/28/15

WOD:
“Dirty Thirty”
For time
30 box jumps (24/20)
30 jumping pull ups
30 KB swings (53/35)
30 walking lunge
30 knees to elbows
30 push press (45/35)
30 back extension
30 wall ball (20/14)
30 burpee
30 double unders

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Tuesday 1/27/15

WOD:
5 min AMRAP
5 power clean (135/95)
5 push press (135/95)

Rest 2 min

5 min AMRAP
10 deadlift (135/95)
10 burpee lateral hops

Rest 2 min

5 min AMRAP
5 front squats (135/95)
5 box jumps (24/20)

*Score for rounds and reps

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Monday 1/26/15

Strength:
Back squat
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM

*Do NOT max out reps on your last set. Perform a set of 10 kip swings between squat sets (3 sets total).

Strict press
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM

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Saturday 1/24/15

WOD:
“Team Morrison”
With a partner…. 50-40-30-20-10
Wall ball (20/14)
Box jump (24/20)
KB swing (53/35)

*Partners can split up reps however they need to

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R.E.D. Friday 1/23/15

WOD:
With a running clock…

0:00 – 10:00, AMRAP
10 KB swings (53/35)
10 knees to elbows
30 double unders

10:00 – 14:00
Rest

14:00 – finish, 21-15-9
Thruster (95/65)
Sit up

*Score for rounds and reps AND total time

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Thursday 1/22/15

Strength:
Deadlift
5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM

*On last set, only do as many reps as you can maintain a neutral spine.

WOD:
EMOM for 10 min
Odd minutes – plank hold (try to plank for as much of the minute as you can)
Even minutes – 6 strict chin ups

*Use a band if needed for chin ups.

1 min AMRAP
Bicep curls with empty barbell (45/35)

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Wednesday 1/21/15

WOD:
Buy in: 15 strict pull ups

Then…

5 rounds
60 ft OH walking plate lunge (45/35)
20 KB C&J (53/35) – 10 each arm
10 burpees

Then…

Buy out: 15 strict pull ups

*If unable to do strict pull ups, use a band to assist. If you have to use something thicker than a black band, do false grip ring rows.

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Tuesday 1/20/15

Strength/Skill:
Hang power clean
15 min to establish 3 rep max

*Minimum of 5 sets. Start at a weight that you know you can increase on for 5 sets.

WOD:
“Grace”
For time
30 ground to overhead (135/95)

*Bar must rest on shoulders before going overhead (no snatching).

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Monday 1/19/15

Strength:
Back squat
5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM

*3 weighted pull ups between sets (3 sets total). Use heavier weight than last week. If unable to do weighted pull ups, do max set of strict pull ups ending with a negative. If unable to do strict pull ups, do 5 negatives (3 sets total).

Strict Press
5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM

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Saturday 1/17/15

WOD:
20 min AMRAP – With a partner
20 pistols
30 burpees
40 box jumps (24/20)
5 rope climbs

*Partners alternate every rep

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Blue Friday 1/16/15

Ok we’re doing things a little differently this week. Usually Fridays we wear red, but since it’s playoff season we’re going to wear some blue! So if you’re a 12, throw on some Hawks gear and come WOD. GO HAWKS!

WOD:
For time
1000 m row
80 double unders
60 sit ups
40 KB swings (53/35)
20 KB goblet squats (53/35)
40 plate G2O (45/30)
60 lunge steps
80 running jump rope singles (stay in place)

*25 min time cap

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Thursday 1/15/15

Strength:
Deadlift
3 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

*Don’t break your back on the max reps. Stop BEFORE your back starts to round over.

WOD:
EMOM for 10 min
Odd minutes – 8 snatch grip RDL’s (Heavy)
Even minutes – 6 ring rows (pull rings to armpits, hold for 3 seconds, then come down slow)

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Wednesday 1/14/15

WOD:
5 min AMRAP
10 wall balls (20/14)
5 toes to bar

Rest 2 min

5 min AMRAP
20 double unders
5 toes to bar

Rest 2 min

5 min AMRAP
10 push ups
5 toes to bar

*Score for total reps

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Tuesday 1/13/15

Strength/Skill:
3 position snatch
5 sets – 1 high hang snatch (power position)
1 mid hang snatch (above knee/ mid thigh)
1 below the knee hang snatch (2 inches(ish) below the knee)

*Rest as needed between sets. Go only as heavy as you can maintain good mechanics.

WOD:
8 MIN AMRAP
7 hang power snatch (75/55)
7 box jumps (24/20)

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Monday 1/12/15

Strength:
Back squat
3 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

*5 weighted pull ups between sets (3 sets total). If unable to do weighted pull ups, do max set of strict pull ups ending with a negative. If unable to do strict pull ups, do 5 negatives (3 sets total).

Strict Press
3 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

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Saturday 1/10/15

WOD:
With a partner…
100 KB snatch (53/35)
100 wall balls over the bar (20/14)
3 min hand stand hold
100 partner med ball sit ups

*For KB snatch and hand stand holds, one partner works while the other rests. For wall ball over the bar, each partner stands on either side of a pull up bar. One person will do a full squat and throw the ball over the bar. The other person will catch, perform a squat, then toss it back over. One time over the bar counts as 1 rep. For Partner med ball sit ups, partners face each other. One partner will start with the med ball overhead, perform a sit up and pass it to the other person. The other partner repeats the movement. Each pass is 1 rep.

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R.E.D. Friday 1/9/15

WOD:
Buy in
25 toes to bar – 5 burpee penalty every time you drop off the bar

30-20-10
Push press (115/75)
KB swings (53/35)
Lateral bar hops

Buy out
25 toes to bar – 5 burpee penalty every time you drop off the bar

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