Month: February 2016

Wall Ball/Row/Power Cleans/Burpees

Warm-up Dynamic Groiners PVC Band Stretch 500 m row/40 DU/30 air squats Workout of the Day 3 min Amrap- Wall balls (20/14) *1 min rest 3 min Amrap – Row (calories) *1 min rest 3 min Amrap- Power cleans (135/95) *1 min rest 3 min Amrap- Burpees Score is total reps

Row/Pistols

Strength Deadlift 3-3-3-3-3 reps Warm-up Dynamic Walking Quad Stretch 100ft. Inch Worm x10 (no measure) 3 Rounds 15 air squats 10 wall balls 5 Push-ups Workout of the Day For time: Row, 2000 m 50 Assisted Pistols (use band or box – Alternating Legs) (adv. Unassisted)

Dips/Thrusters

Strength Clean and jerk 3-3-3-3-3 reps Warm-up Dynamic PVC Passthroughs x10 (no measure) Run 400m 10 Squats 10 Push-ups 10 KBS Workout of the Day AMRAP in 8 min: 1 Dip 1 Thruster (115/75) 2 Dips (ring dips) 2 Thrusters 3 Dips 3 Thrusters etc… Score = last rep completed + partial reps

Run/V-ups/OH Lunges/Power Cleans

Warm-up Dynamic Toe Touch Squat to Stand x10 Sampson Stretch 2 Rounds of: 1 Minute of jump rope 1 minute of kettlebell swings Workout of the Day 3 rounds for time of: (adv. 5 Rounds) Run, 800 m 21 V-ups 15 Overhead Standing Lunges (45/25) 9 Power Cleans (135/95)

Farmers Carry/Double Unders/Wall Ball/Pull-ups

Warm-up Dynamic 5 min. deep squat stretching Power Skips Row 1000m 30 Standing deep lunges 15 kipping swings 10 squats Workout of the Day 4 rounds for time of: (advanced – 5 Rounds) 100m Farmers Carry with Dumbbells or Kettlebells (53/35) 30 Double Unders 20 Wall Balls (20/14) 10 Pull-ups Rest 1 min

Happy Birthday Sarah N.!

Strength Shoulder Press 10×3 Warm-up Dynamic Leg Swings Arm Circles PVC Passthroughs 2 Rounds 200m Run 15 Wall Ball 10 MBC’s Workout of the Day Sarah N.’s B-DAY WOD (34) Sprint 100m 20 Sit-ups 14 Push Press (adv. 95/65) Sprint 200m 20 Sit-ups 14 Push Press Sprint 300m 20 Sit-ups 14 Push Press Sprint 400m …

Happy Birthday Sarah N.! Read More »

Front Squat/HR Push-ups/Lateral Jumps

Warm-up Dynamic Groiners Karaoke Run 400m 10 Slow PVC Overhead Squats 15 Situps 10 Burpees Bear Crawl 100ft. Workout of the Day AMRAP 15 min. 5 Front Squats (95/65 – from ground) 10 Hand-Release Push-ups 20 Lateral Bar Jumps

Box Jumps/KBS

Strength Back Squat – 3-2-2-1-1-1 Warm-up Dynamic PVC band stretch Walking knee hugs 100ft 2 Rounds 20 double unders 15 jumping lunges 10 push-ups Workout of the Day EMOM in 12 min: 6 Box Jumps Max Kettlebell Swings (53/35)

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