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Thursday November 29

“Chip it away, chip it away, chip it away now!” Buy in: 2,000 Row Then: 21-15-9 Pull Ups Push Ups Buy in: 100 Double Unders Then: 6-4-2 Bar Muscle Ups 12-8-4 Strict Handstand Push Ups 25min Cap   OPEN – as written PERFORMANCE – 100 DU, chest to bar, Kipping HSPU FITNESS – 75 DU or 200 Singles, Pull Ups x 2,

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Melinda MettenThursday November 29

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Wednesday November 28

Strength “Gainz Day” 0-10min (5 sets) Every 2min  3 Back Squat Tempo (3 sec down 3-sec pause 3-sec up) Example: 5 set’s building 125-145-165-175-185 –10-12 REST– 12-24min (6 sets) Every 2min Back Squat (starting with the last weight Ex: 185lb, climb each set ) 5-4-3-2-2-2 reps Example: 185 x 5 – 195 x 4 – 205 x 3 – 215

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Melinda MettenWednesday November 28

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Tuesday November 27

“Push It Real Good”   Teams of Two AMRAP 7: (Racks are Authorized) 30 Push Press – 135/95 30 Burpee Box Jumps 30 Push Press – 155/105 30 Burpee Box Jumps Time remaining, Max reps Push Press – 185/135 –Rest 7 min:– AMRAP 7: 15 Burpee Box Jumps 15 Push Press 185/135 15 Burpee Box Jumps 15 Push Press 155/105

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Melinda MettenTuesday November 27

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Monday November 26

Strength Hang Power Clean 3-3-3 Build for the workout in 3 sets.   W.O.D “Hanging Tough” 21 Minute EMOM: 12 pistols ← Smooth/steady 3 Toes to Bar + 3 Chest to Bar + Toes to Bar ← Goal is Unbroken! 10 hang power cleans (155/105) ← Unbroken Scale the hang power cleans to go unbroken. OPEN – as written PERFORMANCE

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Melinda MettenMonday November 26

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Saturday November 24

“Trifecta” Teams of 3 1 Works 1 Bikes 1 Rests   25min AMRAP Score is Total Rounds and Calories on Bike Each teammate completes the entire round before moving on 10 DB Hang Power Clean 10 Db Thrusters 10 Pull ups   Open/Performance 50/35 Fitness 40/20 OR Barbell 95/65

Melinda MettenSaturday November 24

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Friday November 23

“Good Vibrations” 5 Rounds for Max Reps: 1:00 – Row for Calories 1:00 – Power Cleans 1:00 – Barbell Facing Burpees 1:00 – Rest Total repetitions added together, across all 5 rounds is your score. GOAL = Strive for consistency across all five rounds in each movement. Open-135/95 Performance- 115/80 Fitness 95/65, Regular burpees USE THE FOLLOWING FOR SCALING/STIMULUS GUIDENCE

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Melinda MettenFriday November 23

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Wednesday November 21

Strength With a running clock: 0-5min EMOM Back (2) Squat Tempo (3 sec down 5-sec pause) –5-6 REST– 6-16 Every 2min(2) Back Squats Building –16-20min REST– 20 – 25min EMOM (5) Front Squats 135/95 + (30) double- unders ← SAME MIN From the floor and yes you can squat clean the 1st one. set a cap of 45 seconds per

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Melinda MettenWednesday November 21

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Tuesday November 20

Group Warm-Up: 10 EMOTM alternating with your partner (one will start on the bike one will start on burpees) 10- 9-8-7-6 Bike Cals Burpees ← If the burpee is too much for those who are challenged with push-ups make them up/downs but we still want to stimulate the body for the workout. Example: Min 1 Mel will do 10 calories

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Melinda MettenTuesday November 20

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Monday November 19

Strength Deadlift 6-4-2 15min to build to a “heavy” set of each for the day. W.O.D “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155)   OPEN – as written PERFORMANCE– 185/135 FITNESS – Wallballs (14/10) Deadlift (155/105)     RECOVERY 3 Rounds NOT for time: 10-15 Reverse Hyper 30-40% of 1 RM Back Squat if able 10/leg

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Melinda MettenMonday November 19

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Saturday November 17

“Time Management” Teams of 2 Teams of Two – 2 rounds for max Calories/Reps 2 Minutes Bike for Calories 2 Minutes Kettlebell Swings 53/35, 2 Minutes Max Sled Push 90/45 2 Minutes Double-unders 2 Minutes Hang Power Clean 135/95 2 Minute Rest   Open/Performance: As written Fitness: KB 44/26, Sled 45/Empty, Single Unders, Clean 95/65

Melinda MettenSaturday November 17

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