Thursday, April 30, 2020

WOD

As Many Rounds as Possible in 12 minutes of:
10 Hang Power Snatches 95/75lbs
10 Box Jumps
10 Wall Balls
Post number of rounds to comments:

Alternate WOD

As Many rounds as possible in 12 minutes of:
10 Tuck Jumps https://www.youtube.com/watch?v=zh1v8jINBZ0
10 Step ups
20 Hang Release push ups

Wednesday, April 29, 2020

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:
Alternate WOD

7 Rounds for time of:
40 Squats
20 Jumping Lunges
Post loads to comments

Tuesday, April 28, 2020

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

Alternate WOD
3 Rounds from time of:
25 Backpack Clean and Jerks
Run 350m
15 Backpack Thrusters
I have had some question about how to make a SAND BAG, easy, heavy plastic bag (leaf bag etc) add sand to the bag, tie a good knot, then place bag of sand in old duffle or old backpack ;)

Monday, April 27, 2020

WOD


4 sets of 10 Overhead Squats w/ 2 sec pause in bottom
Then
4 Rounds for time of:
1 min of: Run,Row,Bike, Ski Erg
20 Kettle Bells Swings
10 Burpees over KB
Post time to comments:

Alternate WOD
5 Rounds for time of:
1 Min of Run,Bike, etc
20 Squat Jacks, (jumping jacks in a squat position, w/o arms)
10 Burpee Tuck Jumps
Post time to comments:

Sunday, April 26, 2020

Rest Day

Saturday, April 25, 2020

Rest Day

Friday, April 24, 2020

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

Alternate Workout
Use the same reps and movements find weights that you can use to complete the WOD

Thursday, April 23, 2020

WOD

As Many Rounds as Possible in 15 minutes of:
10 Power Cleans
10 Toes to Bar
30 Double Unders
Post number of Rounds comments:

Alternate Workout

Complete 10 Rounds for time of:
10 Push ups
10 V-ups, Toe Touches
30 Double Unders
Post time to comments:



Wednesday, April 22, 2020

WOD

Front Squats
6-4-2-1
Post loads to comments

Alternate Workout

 For Time:
100 Squats
Run 400m
50 Walking Lunges
Run 400m
25 Hand Stand push ups
Post time to comments:




Tuesday, April 21, 2020

WOD

21-18-15-12-9 reps of:
Double arm KB clean and jerk
Push ups
Cal. Bike, Row, Ski erg, etc
Post time to comments:

Monday, April 20, 2020

WOD


SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters
♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Post time to comments and/or register to support.

Alternate WOD
50 Jumping split squats
50 Sit ups
50 Step ups
50 Burpees
Post time to comments:

Sunday, April 19, 2020

Rest Day

Saturday, April 18, 2020

Rest Day

Friday, April 17, 2020

WOD

4 Rounds not for time:
10 DB Push ups
20 Wall Ball Sit up shots
100m Bear hug plate carry, As Heavy as Possible (AHAP)

Alternate

As Many Rounds as Possible in 20 minutes of:

10 Push ups, use a Backpack
20 Sit ups with Back Pack on chest
100m Bear Hug with the loaded Backpack.
Great Week, Keep up the Good Work!

Thursday, April 16, 2020

WOD

5 Rounds for time of:
Run 200m
5 Man Makers 45/35lb
Post time to comments:

Alternate

AMRAP in 15 minutes
Run 200m
5 Man Makers, use 20lb DB if you have one: Demo  https://www.youtube.com/watch?v=iMNnvhg1JcM


Wednesday, April 15, 2020

WOD

For Time of:
5x 400m Run, 2 minute rest, then...
4 Rounds of
10 Burpees
20 KB swings 55/35lb or 24/16k
30 Squats
Post time to comments:

For Time of:
Run 400m 5 times, 2 minute rest, then
 4 Rounds of
10 Burpees
20 KB swing, with Backpack
30 Squats
Post time comments:


Tuesday, April 14, 2020

WOD

4 Rounds for time of:
50m KB Walking lunge, 1 arm overhead, 1 arm farmers carry, switch at 25m.
12 Sand bag get ups
10 Burpee broad jumps
Post number of rounds to comments:

Alternate
4 Rounds for time of:
50 Walking lunge, use minimum of 1 gal jugs or more.
12 1 gal get ups
10 Burpee Broad jumps

Monday, April 13, 2020

WOD


SYLB Workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Post time to comments and/or register to support.


Sunday, April 12, 2020

Rest Day

Saturday, April 11, 2020

Rest Day

Friday, April 10, 2020

WOD

Fun with Cards for time:
Hearts- Hand Release push ups
Diamonds- Sit ups
Spades- Mountain Climbers 4ct
Clubs- Burpees
Face Cards are 10 Reps, complete the whole deck for this workout.
Post time to comments and challenges as well. This is also the Alternate workout.
Have a great weekend!!

Thursday, April 9, 2020

WOD

As Many Rounds as possible in 9 minutes:
3 Hang Power Cleans
3 Power Cleans
3 Hang Cleans (Squat)
3 Cleans (Squat)
Rest 30 Seconds
Post your loads  and Rounds to comments:

Alternate

As Many Rounds as Possible in 17 minutes of:
9 Jumping Squats
9 Jumping Split Squats
9 Burpees
9 lunge steps
If you wish wear your backpack or a weight vest
Post number of rounds and your weight to comments:

Wednesday, April 8, 2020

WOD

SYLB Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments and/or register to support.
Use as heavy a Dumb bell as you have.
This is the Alternate workout today as well.
Check out the links if you would like to help.

Tuesday, April 7, 2020

WOD

Complete 15 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.
Alternate WOD
Complete 15 minutes of:
1 reps of Burpee
2 reps of V ups
3 reps of Dumbell swings, pick your load
Complete ascending ladder of:
2/4/6,3/6/9 etc

Monday, April 6, 2020

WOD

As Many Rounds As Possible in 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag


Alternate

As Many Rounds As Possible in 12 minutes of:
15 push ups
9 Thrusters with Loaded Backpack(books) etc
6 Step ups (house steps or short wall) with Backpack

Post what you used and number of rounds to comments:

Sunday, April 5, 2020

Rest Day

Saturday, April 4, 2020

Rest Day

Friday, April 3, 2020

WOD

Run 5k
Finish with a ROMWOD
 or
5 rounds for time of:
Row 1000m
25 pull ups
or
5 rounds from time of:
40 Mountain climbers
20 Sit ups
Post time to comments:

Thursday, April 2, 2020

WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Compare to 191231

Wednesday, April 1, 2020

WOD

Hang Cleans, 70%-80%-85%-90%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

Alternate, no weights WOD
AMRAP in 20 min of:
10 Shoulder taps (planking)
20ft  Bear Crawl
30 Walking Lunges
Post number of rounds to comments: