Mike the power lifter
Warm Up
Run 400 m
12 Sit ups
12 Squats
12 Push ups
Strength:
High bar backsquat
1-1-1-1-1 (18 min cap)
Conditioning:
10 Min AMRAP
12 Kettlebell Deadlift Highpulls
10 1-Armed Russian Kettlebell Swings (each arm)
8 Gobblet Squats
200 M run
***Pick your weight and use that weight for all of the movements.
I’m a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson
Just want to remind everyone we’re closed all day today (Friday) and tomorrow (Saturday). We will be at the gym for a few hours on Sunday. I will post exactly when on Sunday morning on here and the facebook page.
If you really want a workout check out the travel wods.
Hope you have a great rest of the weekend and let me know if you need anything!
-Evan
Lindsey doing deadlifts
Warm up
Row 1000 m
5 minutes of foam rolling
Conditioning
3 Rounds for time:
21 Box Jumps (24 / 20 inches)
14 Wallballs (20 / 14 lbs)
7 Deadlifts (225 / 135 lbs)
200 m Farmer’s Carry (2 x 1.5 / 1 pood)
Learn how to be happy with what you have while you pursue all that you want.
– Jim Rohn
Drew plowing through some thrusters
Warm up
Run 400 m
2 rounds of 15 sits and 10 air squats
Group mobility
Conditioning
400 m sprint for time
then
Paleo Challenge Benchmark Workout
12 Min AMRAP of
8 Thrusters (95 / 65 lbs)
10 Bar over burpees
12 Kettlebell swings (1.5 / 1 pood)
A dream doesn’t become reality through magic; it takes sweat, determination and hard work.
Derek doing “Annie”
Warm up
Row 500 m or run 400 m
then do 2 rounds of
10 Push ups
10 Ring rows
Group mobility
Strength
In 15 minutes establish 1RM clean (full squat)
Conditioning
“Annie”
50-40-30-20-10
Double unders
Sit-ups
You have to expect things of yourself before you can do them. -Michael Jordan
Saturday Team WOD
Warm up
Run 400 m
Group Mobility
Med Ball exercises
Conditioning
In teams of 2, with only one person working at a time, complete the following:
100 KBS (1.5 / 1 pood)
80 Burpee box jumps (24 / 20 in)
60 Hang power cleans (95 / 65 lbs)
40 Front squats (95 / 65 lbs)
30 Handstand push-ups
40 Front squats (95 / 65 lbs)
60 Hang power cleans (95 / 65 lbs)
80 Burpee box jumps
100 KBS ( 1.5 / 1 pood)
*30 minute cap*
Strength does not come from winning. Your struggles develop your strengths.
-Arnold Schwarzenegger
Warm Up
Row 500 m
Group Mobility
Medicine ball drills
Conditioning
7 rounds for time of:
11 Push presses (95 / 65 lbs)
9 Pull-ups
200 m run with medicine ball (20 / 14 lbs)
If you do the work you get rewarded. There are no shortcuts in life.
-Michael Jordan
Warm up
3-5 min of speed step/double under work
Group mobility
Strength
High bar back squat 3-3-3-3-3
Conditioning
8 min AMRAP of:
80 ft burpee broad jumps
12 Ground to overhead with plate (45 / 25 lbs)
Even if you stumble, you’re still moving forward.
– Unknown
Row 500 m
Group Mobility
Medicine ball drills
Conditioning
3 rounds for time of:
400 m run
10 Power cleans (135 / 95 lbs)
25 Wall-balls (20 / 14 lbs)
50 Double-Unders
*Modified WOD available
To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking.
– Johann von Goethe
Conditioning:
“Fran”
21-15-9 Reps of:
Thrusters (95#/65#)
Pull Ups