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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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Friday November 16

Strength 2 Strict Press + 2 Push Press + 2 Push Jerk Every 2 min for 10min (5 sets) Continuing to build on overhead strength and stability. Build to a heavy complex for today, from a rack, for efficiency, not for weight. If you struggle with the push-press vs push jerk, focus on that today. W.O.D “Cocoon” For time: 21

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Melinda MettenFriday November 16

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Thursday November 15

Strength/Skill Every 90 seconds for 6 rounds-weighted pull-ups or any strict variation (flat-footed, band assisted, ring rows, bar rows, etc) Try to pick a set weight and number of reps and maintain consistency across all 6 rounds Score total reps W.O.D Rowing ladder Alternating with a partner if needed, otherwise, solo. Try to maintain a consistent pace through the 4-minute

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Melinda MettenThursday November 15

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Wednesday November 14

Triple Double AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20)  –Rest 5 Minutes– AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) –Rest 5 Minutes– AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80) 4 Burpee Box Jump

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Melinda MettenWednesday November 14

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Tuesday November 13

Strength Front Squat 3Reps (NO TEMPO) Every 2min for 6 sets   W.O.D “Speedball” 21-15-9 Wallballs Chest to Bar 10min time cap.   Open/Performance – as written Fitness – Pull Ups   Recovery 3 Rounds NOT for time: 50ft Double DB or KB OH Walk 25 Sit Ups/GHD/AbMat  

Melinda MettenTuesday November 13

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