Double Unders and Deadlifts

Tuesday, April 23 2019

WOD: 3 rounds 100 double unders , 30 kb deadlifts 53/35

Strength: 10x2 Push Jerk @ 80% of 1RM Push Jerk

Accessory: 4x10 bent over single arm db rows - 4x10 shrugs

Recovery: 2x1:00 planks


21 Minutes of Assault Bike

Monday, April 22 2019

WOD: 3:00 assault bike @ 70/65RPM if possible, 1 minute rest, 2:00 assault bike @ 72/67 rpm, rest 1:00, 1:00 assault bike @ 74/69rpm - rest 3 minutes, 10x :30 @ 75/70 RPM (run time 21 minutes) The RPM figures can be adjusted as necessary based on experience/skills on bike.

Strength: Work up to a heavy speciality bar squat to a box

Recovery: 1x50 banded good morning


OC IS CLOSED FOR EASTER!

Sunday, April 21 2019


Tabata Round Two

Saturday, April 20 2019

REMINDER - OC will be CLOSED on Easter!

WOD: Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Compare to 1/12/19


30 On, 30 Off

Friday, April 19 2019

REMINDER - OC will be CLOSED on Easter!

WOD: 14 rounds(set up on concept 2 erg) :30 on and :30 off (men try to get 150+ each round women try to get 125+)

Strength: 4x4 DB Bench Press

Accessory: 4 rounds not for time - 10 push ups to a target - 10 hammer curls on each arm - 10 DB Tate Presses - 10 Strict leg Raises(hanging from pull up bar)

Recovery: 1:00 hang from pull up bar


Lift then Hold

Thursday, April 18 2019

REMINDER - OC will be CLOSED on Easter!

WOD: 16 Min EMOM - even minutes 4 sumo deadlift @ 65-70% of 1RM - ODD minute - :10 hold from pull up bar - or :10 L-Sit

Strength: 5x5 box squat @ 70% of 1RM box squat or 1 RM squat

Accessory: 2x20 leg swings one each side

Recovery: 1x50 hip circle glute ham bridges


Lots of Walkin'

Wednesday, April 17 2019

REMINDER - OC will be CLOSED on Easter!

WOD: 8 rounds - LOB Sled drag(walk heel to toe) - Middle training area broad jump(or bunny hop) - Single Arm carry down and back each arm overhead

Strength: 4x10 bradford presses w/ bamboo bars - 4x10 banded rows(heavy band)

Recovery: 1k row


Ball and Burpee Burn

Tuesday, April 16 2019

REMINDER - OC will be CLOSED on Easter!

WOD: 42 Med ball cleans 20/14, 21 burpee, 30 med ball cleans, 15 burpees, 18 med ball cleans, 9 burpees - 16 minute time cap

Strength: 9x3 Bench Press @ 80% of 1RM

Gymnastic Prep: 3x1:00 min handstand hold (if not handstand hold complete 1:00 db or kb overhead holds) L -sit work

Recovery: 1x50 bent over db flies w/ 2.5# plates


Easy to Hardest

Monday, April 15 2019

WOD: 2 rounds 4 minutes at an easy pace (row/ski/bike or truform) right into :40 at a hard pace and :40 at a harder pace Rest 3 minutes: 2 rounds: 4 minutes at an easy pace, right into :20 hard pace and :20 harder pace Rest 3 minutes 2 rounds: 4 minutes at an easy pace, right into :10 hard pace, :10 harder pace, :10 hardest pace(sprint)

Strength: 1 RM full Clean

Recovery: 50 unweighted lunge steps (25 each leg)


Constant Motion

Sunday, April 14 2019

WOD: With constant motion and slowly: 21 single-arm dumbbell rows, each arm. 9 ring dips (deep and strict). 30 squats. 15 single-arm dumbbell rows, each arm. 12 ring dips. 30 squats. 9 single-arm dumbbell rows, each arm. 15 ring dips. 30 squats. Men: 50-lb. dumbbell Women: 35-lb. dumbbell

Strength: 8x4 Kb Snatch - work on fundamentals of position

Recovery: Coaches choice