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WOD

Aug
22
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

STRENGTH
Turkish Get Ups3-3-2-2-2
WOD

50-40-30-20-10

Double unders

Abmat sit ups

Do 12 horizontal pull ups and a 400 meter run after each round.

For time.

Time
Aug
21
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

STRENGTH
Clean and Jerk2-2-2-2-2
WOD

WOD1:

15-12-9

Thrusters (135/95)

Chest to bar pull ups

For time.  12 mintue cap.

5 minute break.

WOD2:

Run 5x250 meter sprints with a 1 minute break in between.

Time
Aug
18
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 wall balls (20/14)

STRENGTH
Thruster5 X 2
WOD

2 power cleans

3 thrusters

3 power cleans

8 bar facing burpees

4 box jumps (30/24)

10 sledge hammer swings (16/10)

50 meter prowler push (95/65)

6 rounds for time.

(135/95)

 

Time
Aug
17
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

STRENGTH
Bench Press3 x max repsUse 60% of 1RM
WOD

15 back squats (135/95)

12 knees to elbows

Row 250 meters

AMRAP 20 minutes

AMRAP
Aug
16
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

Then:  Burgener Group Warm Up

WOD

6 dumbell snatch per side (50/35) alternating arms

12 box jumps (20 inch)

24 double unders

AMRAP 3 minutes

Rest 1 minute

Repeat for 5 cycles

Post total round and rep count. 

AMRAP
Aug
15
Tuesday
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure8 stretch

10 burpees

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

WOD

Strength:

Back rack lunge steps

Do 1x10 warm ups set and 3x10 working sets. Alternating back and forth.  10 lunges per leg.

WOD:

"Loredo"

24 air squats

24 push ups

24 walking prisoner lunge steps

Run 400 meters

6 rounds for time. 

Time
Aug
14
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

 

WOD

"Squatting Grace"

30 squat clean and jerks (135/95)

5 minute break.

Then:

"Helen"

Run 400 meters

21 kettle bell swings (53/35)

12 pull ups

3 rounds for time.

Time
Aug
11
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

"Fight Gone Bad"

Push press (75/50)

Box jumps (20 inch)

Wall balls (20/14)

Sumo deadlift high pulls (75/50)

Row for calories

1 minute of work per exercise.  Each rep/cal counts as a point.

1 minute rest between rounds.

3 rounds. 

Reps
Aug
10
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

WOD

20-15-10-5

Ring push ups

Calorie row

GHD sit ups

Jumping lunges

Do a 250 meter sled drag (180/135) sometime during the WOD. 

Time
Aug
09
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

WOD

18 minute EMOM

M1: 3 snatch (135/95)

M2:  15/12 AAB calories

M3:  12 toes to bar

Rounds
Aug
08
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

Run 200 meters with vault box at beginning and end of each lap

8 burpee box jump overs (20)

1 rope climb

50 meter farmers carry M(70/45)W(53/35)

12 ball slams (40/25)

AMRAP 35 minutes

AMRAP
Aug
07
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 med ball cleans

WOD

WOD1:

Bring Sally Up/Thruster (65/45)


WOD2:

Buy in:  Run 750 meters

Then:  12-9-6-3

Deadlifts (245/160)

Chest to bar pull Ups

Cash out:  Run 500 meters

Time
Aug
04
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 pull ups

10 abmat sit ups

10 back extenions

10 prisoner lunge steps

WOD

Row 300 calories

2 rope climbs

8 kettle bell rows per side (70/45)

20 front rack lunge steps (95/65)

5 rounds for time.

Time
Aug
03
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 strict toes to bar

10 good mornings

10 squats

WOD

As a two person team, complete the following:

150 true push ups

150 military sit ups

150 kettle bell swings (53/35)

150 2 count mountain climbers

Partner 1 performs the reps while partner 2 does a 250 meter run,

working back and forth.

 

Time
Aug
02
Wednesday
 
WARM UP

Run or row 250  meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

 

WOD

Buy in:  100 double unders

Then:

21-15-9

Overhead squats (75/55)

Handstand push ups

AAB Calories

Cash out:  100 double unders

For time.

Time
Aug
01
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

 

WOD

Run 800 meters

50 air squats

5 burpees to plate

40 wall balls (20/14)

10 burpees to plate

30 hand release push ups

15 burpees to plate

20 ghd sit ups

20 burpees to plate

For time.

30

Time
Jul
31
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

WOD

3 thrusters (115/75)

2 bar muscle ups

50 meter prowler sprint (45/25)

10 rounds for time.  20 minute cap.

Time
Jul
27
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 toes to bar

10 back extensions

10 squats

WOD

20 back squats (185/115)

Run 2 miles

20 front squats (185/115)

For time.

Time
Jul
26
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 good mornings

10 overhead squats

 

WOD

30 double unders

15 power snatch (95/65)

3 ring muscle ups

AMRAP 12 minutes

Then: 5x20 meter partner banded sprints

AMRAP
Jul
25
Tuesday
 
WARM UP

10 slasher to halo

10 supine ring pull ups

10 v ups

10 back extensions

10 prisoner lunge steps

WOD

Row 200 meters

12 GHD sit ups

8 sumo deadlift high pulls (70/53)

6 ball slams (40/25)

AMRAP 18 minutes

AMRAP