John, Bill, Matty Brandon
Warm Up
500m Row
Techique
5X5 Power Cleans (ascending weight 95,115, 135, 155, 165)
WOD - “Hang In There Partner”
EMOM (with a Partner) in 20 minutes
· 5 Thrusters (95 lb)
· 5 Burpees
While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
Bill, John, Brandon, Ronnie
Warm Up
500m Row
WOD 1 “Gunter 400”
100 Leg up Crunches
100 Left Oblique
100 Right Oblique
100 Leg Thrust Ups
As if that was not enough, Bill also prescribed…
WOD 2
Any order, just do it.
50 T2B
50 O/H Squats
50 K/B Swings
50 Evil Wheels
50 Wipers
50 Superman
50 Hollow Rock
50 K2E
Some of us wimped and only did 30 reps each!
Bill, John, Brandon, Mattie, and Deidre (Welcome Deidre!)
Warm up
500m Row
WOD “Dirty Thirty – 30”
30 Box Jumps
30 Pull Ups
30 K/B Swings
30 K2E
30 Push Press
30 Sit ups (weighted)
30 Wall Balls
Bill, Ronnie, Mattie, Brandon, John, Tim, Anne
Warm Up
500m Row
WOD – Ladder
3 Ladder Rounds of:
5 Burpees
10 Air Squats
15 Push Ups
25 Sit Ups
30 Jumping Jacks
25 Mountain Climbers
20 Push Ups
15 Jumping Jacks
10 Squats
5 Burpees
Bill, John, Matty, Brandon
Ending Tabata Week. Different tabata every day this week. Focused on a different muscle group each day (Arms, Legs, Core). Today we hit everything!
Warm Up
500 M Row
WOD Tabata
20 Sec Work 10 Sec Rest X 8 (4min) each round
A Sit Ups/Push Ups
B Bar Hangs
C K/B Swings
D L Push Press/R Push Press with Kettle Bell
Cashed out with Sally Up
Bill, Matty, Terrance, Maurice, Brandon John
Technique
5X5 Push Press
WOD Tabata
20sec on 10 sec rest 4 minutes per set
A Situp/Pushup
B Scissor Kick
C Plank Step Ups
D Heel High
E Mountain Climbers
Bill, John, Matty, Brandon, Terrance, Maurice(Welcome Maurice)
Its Tabata Week!
Warm Up
500M Row
Stretch
Technique
5X5 Push Presses (ascending weight 45, 95, 115, 135, 155)
Matty killed them with military presses.
Tabata Core (20 min)
Each set is 4 minutes (20 sec on, 10 sec rest, X 8)
A Sit ups/Push ups
B Scissor Kicks
C Plank Step Ups
D Heal Highs
E Mountain Climbers
Bill, John, Matty, Terrance (Welcome back Terrance)
Its Tabata Week!
Warm Up
500M Row
Stretch
Technique
5X5 Overhead squats (ascending weight 45, 65, 85, 105, 125)
Tabata Arms (20 min)
Each set is 4 minutes (20 sec on, 10 sec rest, X 8)
A Sit ups/Push ups
B Bent Front Trap Raises (25 lbs)
C Lateral Trap Raises (10 lbs each hand)
D Box Dips
E Box Push Ups
John, Bill, Matty
Oops. We sorta ran 21 Guns this AM. I forgot to write the 400m run/row on the board.
“21 Guns”
Hero WOD
· AMRAP in 21 minutes
· 400 meter Run
· 21 Push-Ups
· 21 Box Jumps (24/20 in)
· 15 Burpees
· 9 Pull-Ups
This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.
John, Bill, Matty, Tim, Anne
25 Min Workout
Using a running clock
(0-1) 1 min K2E= Rx, TTB = Rx+
(1-3) 2 min KB Swings 53/35
(3-6) 3 min 3 Hang Cleans, 2 Front Squats, 1 Push Press
(115lbs = Rx, 155lbs = Rx+)
(6-10) 4 min Burpees
(10-15) 5 min Calorie Row
(15-19) 4 min Burpees
(19-22) 3 min 3 Hang Cleans, 2 Front Squats, 1 Push Press
(115lbs = Rx, 155lbs = Rx+)
(22-24) 2 min KB Swings (53lbs)
(24-25) 1 min K2E= Rx, TTB = Rx+
Ronnie, Matty, Perry, John
“21 Guns” Hero Wod”
· AMRAP in 21 minutes
· 400 meter Run
· 21 Push-Ups
· 21 Box Jumps (24/20 in)
· 15 Burpees
· 9 Pull-Ups
This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.
Rest as needed between movements and rounds
