Ideas that can help others
Our trainers use their knowledge and try to put it into words. The goal is to do everything possible to help you get better.
WOD's
Jan 2, 2018
'Bill'
For time:100 pull-ups100 push-ups100 sit-ups100 squats
For time:100 pull-ups100 push-ups100 sit-ups100 squats
Dec 29, 2017
3 rounds for time of:
60 squats30 knees-to-elbows30 ring push-ups
60 squats30 knees-to-elbows30 ring push-ups
Dec 27, 2017
'Le Chick'
5 rounds for time of:
7 reps squat cleans / 165-lbs
7 reps shoulder to overhead / 165-lbs
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
5 rounds for time of:
7 reps squat cleans / 165-lbs
7 reps shoulder to overhead / 165-lbs
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Dec 23, 2017
3 rounds for time of:
Row 250 meters
21 reps dumbbell thrusters / 30-lbs
12 chest-to-bar pull-ups
Row 250 meters
21 reps dumbbell thrusters / 30-lbs
12 chest-to-bar pull-ups
Dec 17, 2017
4 rounds of:
1 minute kettlebell snatches / 1.5-pood 1 minute of sit-ups1 minute of lunges
1 minute kettlebell snatches / 1.5-pood 1 minute of sit-ups1 minute of lunges
Dec 16, 2017
10 rounds of:
100-meter sprintRest 90 seconds
100-meter sprintRest 90 seconds
Dec 14, 2017
For time:
12 muscle-upsRun 800 meters9 muscle-upsRun 400 meters6 muscle-upsRun 200 meters
12 muscle-upsRun 800 meters9 muscle-upsRun 400 meters6 muscle-upsRun 200 meters
Dec 10, 2017
Back squat
10-8-6-4-2 reps
Shoulder press10-8-6-4-2 repsDeadlift10-8-6-4-2 reps
10-8-6-4-2 reps
Shoulder press10-8-6-4-2 repsDeadlift10-8-6-4-2 reps
Nov 19, 2017
'Griff'
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Nov 17, 2017
'Fran'
21-15-9 reps of:
Thrusters / 95-lbs
Pull-ups
21-15-9 reps of:
Thrusters / 95-lbs
Pull-ups
Nov 11, 2017
'Viola'
AMRAP 20':
Run 400 meters
11 power snatches / 95-lbs
17 pull-ups
13 power cleans / 95-lbs
AMRAP 20':
Run 400 meters
11 power snatches / 95-lbs
17 pull-ups
13 power cleans / 95-lbs
Nov 5, 2017
For time:
30 overhead squats / 115-lbs15 muscle-ups20 overhead squats / 115-lbs10 muscle-ups
30 overhead squats / 115-lbs15 muscle-ups20 overhead squats / 115-lbs10 muscle-ups