WOD 6/4/19
WOD 6/4/19

EMOM 7 Minutes 1 Power Snatch 1 Snatch Then….. For Time: 30 Burpee Muscle Ups or 50 Burpee Pullups *Every 2 Minutes, including at start of the workout, perform 2 Snatches 145/103 or 65% of 1 RM* Coach Amie is always watching          

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Competition/Skill WOD Week 52
Competition/Skill WOD Week 52

TWOW: 4 x 400m Sandbag Runs (weight of your choice) at RPE 8. Rest as needed between rounds to keep times within 5 seconds each round Then 4x400m run without sandbag, RPE 8, as fast as possible.  Rest as needed to keep times within 5 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle,

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WOD 5/28/19
WOD 5/28/19

Week 7 Tempo Back Squat: 3 Sets of 2,3,4 reps 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per set; rest 2 mins between sets 2 Seconds down No Pause Fast on the way up Then….. AMRAP 10 Minutes 30 Double Unders 20 Kb Swings 53/35 10 Burpee Over

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Endurance WOD 5/26/19- No Yoga
Endurance WOD 5/26/19- No Yoga

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian No Yoga Today Endurance AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Db or KB Snatch 20 Burpee Box Jumps 10 Cal Bike or Row 5 Strict Pullups 1000m Run

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WOD 5/21/19
WOD 5/21/19

EMOM 7 Minutes 1 Hang Clean 1 Clean 1 Jerk Then…. AMRAP 16 Minutes 5 Ring Muscle Ups 10 Clean and Jerks 165/113 15 KB Deadlifts 70s/53s 300m Run   It’s hot out.  Stay hydrated and dress appropriately

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Competition/Skill WOD Week 51
Competition/Skill WOD Week 51

TWOW: 20 Minute run, Fartlek style.  Alternating between 2 minutes fast at RPE 8 and 1 minute slow at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes

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WOD 5/20/19
WOD 5/20/19

Week 6 Tempo Back Squat: 3 Sets of 2,4,6 reps 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps per set; rest 2 mins between sets 2 Seconds down 1 Second Pause Fast on the way up Then….. 21-15-9 DB Power Cleans 50s/35s HSPU This is the last week

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Endurance WOD 5/19/19
Endurance WOD 5/19/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 100m Farmer Carry 70’s/53’s 600m Run 20 Wall Balls

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WOD 5/18/19
WOD 5/18/19

Bench Press 1-1-1 Then….. Schmitt: 31 Calorie Row 31 Dumbbell Curls 50/35 31 Situps 31 DB Floor Press 31 Walking Lunges 31 Dumbbell Deadlifts 31 Pushups 31 Dumbbell Goblet Squats 31 Double Unders *4 Burpees every minute, except during the row* This memorial WOD is named for Amanda (Schmitt) Grazioli who was killed by her

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WBPF 5/17/19
WBPF 5/17/19

WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35

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Competition/Skill WOD Week 50
Competition/Skill WOD Week 50

TWOW: 8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each 200m Run, all out sprint 25/20 cal Assault Bike, all out sprint Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely

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WOD 5/14/19
WOD 5/14/19

Clean 1-1-1 Then…. 21-15-9 Clean (Squat) 155/103 Burpee Over Bar Cash Out: 500m Row Sprint or 30/25 Cal bike Sprint Princes Leia Maguire-Landis    

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