WODs

WODs

Thursday September 14

EMOM Thursday

Warmup:
Foam roll.
2 x (10 air squats 10 push-ups 10 sit-ups 10 mountain climbers).
PVC work.

EMOM 21 min:
1 – 3 squat cleans
2 – 6 T2B (12 knee raises)
3 – 10 WallBalls

Wednesday September 13

Wednesday

Warmup:
Foam roll.
Bears, high kicks, lunges.
3 x (20 jumping jacks, 10 side kick throughs).
PVC work.
EMOM 5 min: 3 split jerks

21-15-9:
push ups
sit ups
squats.
50 DUs (150 SUs, 100 mix) between sets (21-50-15-50-9)

Tuesday September 12

Technique Tuesday? Heavy Tuesday?

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.

Hang power clean: 3-3-3-3-3-3-3
For vets – go heavy.
Beginners – work on making that second pull as big as possible.

Monday September 11

Monday

Warmup:
300 m run.
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Deadlift 5-5-5 @ 75%, 3-3 @ 80%.

4 rounds:
15 thrusters (95#/65#)
10 bar over burpees

Friday September 8

Happy Friday

Scaled Nancy = Julie

Warmup:
2 x (40 SUs 20 squats 10 push-ups).
Bear crawls, high kicks, inch worms.
PVC work.
Burgener warmup.

‘Julie’ 5 rounds:
300 m run
12 OHS (95#/65#)

Thursday September 7

Thursday

Warmup:
300 m run.
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Back squat 3-3-3-3 (15 min).
Start @ 50% 1RM + 10% from there.

8 min AMRAP:
6 tire flips
6 T2B

Wednesday September 6

Wednesday

Olympic Lifting Foundations class tonight at 6:30 PM. You do not want to miss Coach Johnny D on this one. Be There!

Warmup:
Foam roll.
Bear crawl, high skip, inchworm.
Partner medball toss.
15 wallballs.
15 jumping jacks.
15 jumping squats.

Three rounds:
20 push-ups
20 situps
20 squats
20 burpees
200 m run.
Rest 2 minutes after the run before starting your next round.

Hero Friday September 1

Hero Friday

Warmup:
Foam roll.
Arm circles, leg swings.
Inchworms, bear, high kicks.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.

DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday August 31

Thursday

Little EMOM twist today.

Warmup:
Foam roll.
Arm circles and leg swings.
100 SUs.
Bear, High kick, broad jump.
PVC work.

EMOM 10 min:
1 – 5 strict pull-ups
2 – 5 strict press.

4 minutes rest.

EMOM 10 min:
6 wallballs 4 burpees (every minute)