50-40-30-20-10

Monday, January 7 2019

WOD: 50-40-30-20-10 Lunges 70/53(single kb in front rack) and ½ burpees, 25,20,15,10,5

Strength: work up to a 3 rep box step up on a 12” box (use db/kb, barbell, safety squat bar, etc)

Accessory: 2x25 Groiners

Accessory: 50 calf raises standing on power rack


Power cleans

Thursday, May 24

WOD: 10 min emom 2 Power cleans(work up if possible)

Strength: 5x5 OH squat @ 80% of 1RM

Gymnastic Prep: 3 rounds of 1:30 of work : L-sit knee tuck - work on with spotter extending legs fully out either one leg at a time or if at all possible both legs-

Recovery: 50 step ups on a box


10,9,8,7 continue down to 1

Wednesday, May 9

WOD: NFT: 10-9-8-7 etc down to 1 burpee(burpee to target with new burpee standard ), MTN climbers(double the reps), abmat sit ups (or cut reps in half and do GHD sit ups)

Strength: 20 Turkish Get ups each hand, 50 db lunge steps (either on shoulders or OH)

Recovery: 100 step ups on 20 inch box (nose breathing only)


Saturday legs

Saturday, March 17

Reminder: Submit your scores for 18.4! Please do not wait until the last minute.

WOD: 5 rounds, 25 step ups(20 inches not weighted), 30 db lunges 50/35(at sides of your body), 25/15 push ups, 10/8 strict pull ups (scale this if needed by cutting the push up and pull up numbers down)

Strength: 5x4 OH squat @ 70%

Recovery: Coaches Choice


13.2

Tuesday, December 26

OC will be on a normal schedule.

Reminder to get signed up for our New Years eve marathon row/ski or run! Teams of 4+. Its for fun. It doesn't have to be a huge race just everyone getting together and using their fitness one last time in 2017!

WOD: Open workout 13.2 10 Min AMRAP, 5 shoulder to overhead 115/75, 10 deadlift 115/75, 15 box jumps 24/20 or step ups

Strength: 10x2 Push Press@ 85% of 1RM Push Press

Accessory: 3x20 db rollback extensions

Recovery: 1x50 banded seated pulls

Open 13.2: Open 13.2MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 75 pound Shoulder to overhead, 5 reps 75 pound Deadlift, 10 reps 15 Box jumps, 20" box MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 95 pound Shoulder to overhead, 5 reps 95 pound Deadlift, 10 reps 15 Box jumps, 20" box MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 55 pound Shoulder to overhead, 5 reps 55 pound Deadlift, 10 reps 15 Box jumps, 20" box


3 minute work intervals

Saturday, Oct 21

Reminder: No advanced training today at 7am

WOD: WOD: WOD: From 0:00-3:00, perform 3 rounds of: 3 burpee 5 box jumps/step ups 20/14 9 squats From 3:00-6:00, perform 3 rounds of: 4 burpee 6 box jump/step ups 10 squats From 6:00-9:00, perform 3 rounds of: 5 burpee 7 box jump/step ups 20/14 11 squats From 9:00-12:00, perform 3 rounds of: 6 burpee 8 box jump 12 squats Etc. Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional burpee, 1 additional box jumps or step ups and 1 additional air squats. IF you miss a 3:00 min interval go back down to the previous 3:00 min window. Everyone goes for 15:00min as a minimum

Strength: 5x5 Press @ 60%

Recovery: Coaches Choice


wall ball, step up, Russian swing

Wednesday, August 23

If anyone is available on Friday, August 25th to help us set up for the event we can use your help. We will plan on starting at Summit High School at 1pm. The plan is to build the pull up rig, move equipment, stage mats, etc. If you have questions please post to comments.

WOD: 30/20/10, wall balls 20/14, step ups 20” box, Russian swings 70/53

Strength: 4 rounds, Single arm OH walking lunge xLOB, single arm OH squats x10, single arm Push presses x 10. Complete not for time but quality of work, use either DB or KB

Recovery: Foam Roll