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Friday August 17

BENCH PRESS + DEADLIFT (25min Running Clock for BOTH) 7RM Bench Press 7RM Deadlift Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb. **Rest as needed between sets, with the intentions being that

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Melinda MettenFriday August 17

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Thursday August 16

Skill: DIPS 101 Rings Matador Parallette Box W.O.D “Hot Water” AMRAP 12: 250 Meter Row 15 Push-ups   RECOVERY Twisted Cross 2min/side Thread the needle 2min/side Childs Pose 2min  TEEN ‘ODD-OBJECT CONDITIONING’ 1 Round for Time: 600 Meter Run 400m Sandbag Carry (50/35) 200 Meter KB Farmers Carry (53’s/35’s) 400m Sandbag Carry (50/35) 600 Meter Run

Melinda MettenThursday August 16

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Wednesday August 15

“BIG CLEAN COMPLEX” Video Demonstration – Click Here   With a running clock, 5 Rounds… 1 “Big Clean Complex” every 6:00: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk High Hang Squat Clean

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Melinda MettenWednesday August 15

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Tuesday August 14

“LEAD FOOT” “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups OPEN – as written PERFORMANCE/FITNESS – Pull Ups – Toes to Bar

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Melinda MettenTuesday August 14

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Monday August 13

Strength: 7 REP BACK SQUAT Every 2min for 10min Build Steadily to a 7-Rep Back Squat   FRONT RACK REVERSE LUNGE -All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of 10 repetitions. -Reverting back to our opening weight on this movement in Week 5, where we completed this load

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Melinda MettenMonday August 13

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Saturday August 11

“Sweaty Saturday Seventy 5ive” 20min AMRAP Teams of 2 75 Kettlebell Swings  75 Box Jumps 75 Single Arm Kettlebell  Shoulder to Overhead (perform 5 on 1 arm before switching sides or athletes) 75 Burpees  *One teammate works while the other rests •If team of 3 use 100 reps each movement. •Free trials, Russian swings, box step ups, scaled version of

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Melinda MettenSaturday August 11

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Friday August 10

“HOT SAUCE” “Hot Sauce” Part #1 AMRAP 3:00: 21/16 Calorie Row 21 Burpees over the Rower Max Overhead Squats Open/Performance – 75/55 Fitness – 45/35 Rest 3:00 “Hot Sauce” Part #2 AMRAP 3:00: 18/14 Calorie Row 18 Burpees over the Rower Max Overhead Squats Open/Performance – 95/65 Fitness – 65/45 Rest 3:00 “Hot Sauce” Part #3 AMRAP 3:00: 15/12 Calorie

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Melinda MettenFriday August 10

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Thursday August 9

“Babs” 20 min AMRAP 20 Pullups 30 Push ups 40 Ab Mats 50 Air squats   Recovery: 3 Rounds not for time 10 Sampson stretch (5 per side) 30second childs pose 1 min easy Assault bike   TEEN “JUMP TOWN” 1 Round: 800 Meter Run 100 SINGLES/50 DOUBLES 21 Hang Power Cleans Directly into…  2 Rounds: 400m Run 80 SINGLES/40

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Melinda MettenThursday August 9

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Wednesday August 8

“JUMP TOWN” 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans Directly into…  2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans Directly into…  3 Rounds: 200m Run 20 Double-Unders 9 Hang Power Cleans   OPEN/PERFORMANCE – 135/95 FITNESS – 95/65   RECOVERY MASH CALVES with Kettlebell 5-10min   TEEN SKILL: Pull Ups/Push Ups  SLED DOG#1 2

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Melinda MettenWednesday August 8

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Tuesday August 7

Strength #1 BACK SQUAT Building upon this specific wave scheme one final time,once again increasing our percentages, but this time reducing the volume slightly in Minutes #1 and #2. On the Minute x 12 (3 Rounds): Minute #1 – 3 Reps @ 80% of 1RM Minute #2 – 2 Reps @ 85% of 1RM Minute #3 – 1 Rep @ 90% of 1RM

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Melinda MettenTuesday August 7

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