Archive by Author

Friday 170714

13340209_10153616533682393_8453273073916315630_o

Strength/Skill

A: 3 Position Power Snatch

One Set Every 2 Min for 10 Min, Working Up in Weight

B:  3×3 Snatch Grip Halting Deadlift

Rest 90 Sec After Each Set

 

WOD

For Time:

500m Row, then;

3 Rounds

21x Kettlebell Swings (53/35#)

12x Handstand Push Ups

Thursday 170713

13323797_10153616533637393_7520745514601881224_o

WOD

“Alphabet Soup”

30 Min AMRAP

200m Run

15x Sit Ups/V Ups

10x Walking Lunge/Pistols

100 Single Under/50 Double Unders

200m Row

***Rest 1 Min Between Rounds

Wednesday 170712

13301299_10153616532117393_4136840545717941500_o

Strength/Skill

3-4 Sets

A: Freestanding Handstand Hold (accumulate 30-45 sec)

B: 5x Dragonfly

C: 5x Muscle Up Transitions

 

WOD

5 Rounds (30 Secs Each Station)

1:  Pull Ups

***Advanced Chest to Bar

2:  Burpee Box Jump Over (24/20″)

3:  Wall Balls (20/14#)

Rest 30 seconds

 

Tuesday 170711

12792127_10153412306317393_4026244574000473679_o

Strength/Skill

2x Power Clean – 2x Push Jerk

One Set Every 90 Sec for 12 Min

Load Based on 1 Rep Max C&J (50%, 60%, 70%, 80%, 80-85% for remaining sets)

 

WOD

6 Rounds For Time

6x Hang Power Cleans (60% Load from Above)

6x Bar Over Burpees

100m Sprint

***Rest 90 Sec Between Rounds

Monday 170710

img_9061.jpg

Strength/Skill

A. Back Squats

5 Sets of 3 Reps at 3-1 Tempo Working Up in Weight

2 Min Rest Between Rounds

 

B.  Bench Press

3 Sets of 5 Reps Working Up in Weight

90 Sec Rest Between

 

WOD

8 Min AMRAP

10x Push Press (115/75#)

10x Alternating Leg Pistols  (sub jumping lunges)

10x Toes to Bar

 

Saturday 170708

img_9669.jpg

Team Hero WOD

Running “DT”

20 Min AMRAP

200m Run Together

…then each person completes one round of DT

12x Deadlifts

9x Hang Power Cleans

6x Shoulder to Overhead

155/105#

 

Friday 170707

13329536_10153616532732393_8502065319948093598_o

WOD

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

**Scale as needed, goal is under 30 minutes

 

Thursday 170706

Processed with Snapseed.

Strength/Skill

A. Strict Press

Build to a 1 rep max in 12-15 Minutes
B. 10 Minutes Alternating EMOM

A: Handstand Hold (collect 30 sec freestanding or on wall)

B:  5x Snatch Grip Deadlift (working up in weight)

 

WOD

500m Row For Time

**Advanced – High Effort, Rest, Repeat

Wednesday 170705

img_9034.jpg

Strength/Skill

3 Hang Power Clean

One set every 2 minutes for 12 minutes.

 

WOD

20 Min AMRAP

200m Run

15x Wall Balls (20/14#)

12x Kettlebell Hang Clean

9x Box Jump Overs (24″/20″)

**1 Minute Active Rest Between Rounds

 

 

Tuesday 170704

Class Schedule for Tuesday, July 4 – 8am & 10am ONLY

Hero_EddieLoredo_th

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

 

Hero WOD – “Loredo”

6 Rounds For Time

24x Air Squats

24x Push Ups

24x Walking Lunges

400m Run