Monday July 10, 2017

WOD: 

2 min amrap of muscle ups -> scale to pull ups

-rest 2 minutes

2 min amrap burpee box jump overs

-rest 2 minutes

2 min amrap front rack lunge steps (light weight)

- rest 2 minutes

2 min amrap dumbbell push press (medium weight)

 

Go as unbroken as possible to start each movement or as hard as possible in the burpee bjos. 2 minutes is not long and you will get to recover for each section.

-the doll

Friday July 7, 2017

WOD:

For time 5 minute cap

 

25 ohs (medium weight)

75 double unders

15 ohs

50 double unders

10 ohs

25 double unders

 

No heavier than (115/80)

-the doll

Monday July 3, 2017

7 rounds

 

Every 3 minutes

5 thrusters (climbing in weight each round) start at a medium weight

Run 200 m

-the doll  

 

Remember only one class at 10 am tomorrow! Come in and crush this one!

Friday June 30, 2017

schedule for the 4th weekend: 

Saturday: 

1 WOD at 10am, no Oly

Monday:  

1 WOD at 10 am

Tuesday:

1 WOD at 10 am

I swear I knew nothing about the handstand seminar this week, before programming this week. It must be providence!

 

14 min amrap

20' handstand walk

10 alternating kettlebell snatches heavy

200 m 🏃

Thursday June 29, 2017

WOD 

5 x 5 bench press AHAP

5 x 3 tempo strict pull ups (goal is to accumulate as much time under tension as possible) as slow as possible up and down.

 

Superset and rest as needed between sets

- the doll

Wednesday June 27, 2017

Wednesday

 

10 minute EMOM

"Macho Man" complex

3 power cleans + 3 front squats + 3 push jerks

As heavy as possible and unbroken

-the doll

Tuesday June 27, 2017

 

WOD:

5 rounds for time

10 power or muscle snatches (light weight)

10 box jump overs

 

No heavier than 95/65

5 min cap

 

Grip and rip people!!!!

Monday June 25, 2017

 

WOD 

16 min alternating EMOM

1) 12 ghd sit ups

2) 10 S2OH medium weight (no heavier than 135/95)

3) amrap bar muscle ups/scale to pull-ups

4) 50 double unders

-the doll  

June 24, 2017

Remember that tonight, 9pm at the Brixton on East 6th, Scott, Gerald, JP and Kody's band plays. Be there at 8:30!! Details in the Inside Scoop. 

WOD: 

run a 5k

-the doll

 

Monday Jun 19, 2017

WOD:

4 minutes

Run 400 m

15 otb burpees

Amrap power cleans (light) cap at 135/95

Rest 4

4 minutes

Run 400

10 otb burpees

Amrap power cleans with additional weight (20/10)

Guys add 20 / ladies add 10

Rest 4

4 minutes

Run 400

5 otb burpees

Amrap power cleans with additional weight (30/20)

Guys add 30 / ladies add 20

-the doll

Saturday June 17, 2017

 

WOD

In teams of 3/ 1 partner finishes completes a round then tags the next in

 

30 min amrap

12/9 cal bike

12/9 cal row

12 thrusters very light

*no heavier than 65/45

-the doll

Friday June 16

WOD:

12 min amrap

5 TTB

5 back squat (light)

5 TTB

10 back squat

5 TTB

15 back squat

Etc..

No heavier than 115/80

-the doll

Thursday Jun 14, 2017

WOD:

 

4 RFT

12 dumbbell deadlift

9 dumbbell hang power cleans

6 dumbbell shoulder to overhead

 

*each set must be unbroken/if you put the dumbbells down, the round doesn't count

*try to go as heavy as possible but also as fast as possible

-the doll

Friday June 8, 2017

WOD:

For time

30 burpees

30 push press (med)

20 burpees

20 push press

10 burpees

10 push press

-the doll