Author Archive

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Friday 02.27.15 Game Day!!!

Workout 15.1 Variations Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Scaled (Scaled Men, […]

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Thursday 02.26.15

HEALTH A. 5 sets of: 5 Shoulder Press @ 2002 5 Strict Pull Ups @ 2101 -Rest: Side plank x 30 to 45 seconds each x 2, Roll Quads+Wall quad Stretch   B. Beep Test EMOM 7 wallball (unbroken) 7 Ring Rows 3 to 5 burpees   FITNESS A. 5 Sets of: 5 CG Bench […]

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Wednesday 02.25.15

HEALTH A. 20 min of Hang Pwr clean + Front Squat complex x 2 -Work on Ext rotation+Hamstring Flexibility between sets   B. 3 sets (no rest) -10 Pull aparts -10 Lateral Band Walks x 12 each -10 Lying Leg lowers or Hanging leg raise x 10 -30 to 60 sec Jump practice: Jump Rope […]

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Tuesday 02.24.15

HEALTH A. 12 min E2mom -5 DL @ 3101 (~85 %) -10 Ring Push Up   B. 12 min AMRAP -15 (12) Calorie Row -12 (8) Jumping Pull Ups -12 Hollow rocks or 15 sec Hollow hold -10 second break (control breathing)   FITNESS A. 12 Minute EMOM: Odd: 5 DL’s Even 10 DB Should […]

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Monday 02.23.15

HEALTH A. 4 Sets of: 15 DB/KB Goblet Squats 8-12 Walking Lunges per Leg   B. 4 Rounds of: 7 Burpees 14 KB Swings 50-100 JRS *30 Seconds Rest B/W Rounds   FITNESS A. 5 Sets of: 3 Front Squats + 7 Back Squats   B. 2 Rounds of: 10 Burpees 20 KB Swings 1.5/1 […]

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Saturday 02.21.15

HEALTH & FITNESS Coach Josh’s Saturday Caffeine Kick WOD

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Friday 02.20.15

HEALTH & FITNESS A. 5 Sets of: 5 BB/DB/KB Bulgarian Split Squats per Leg 10 Lateral Band Steps per Side 1 Minute Mid-line Stability Work   B. 4 Sets of: 15 Dips 15 BB Curls 15-25 Ab Mat Sit Ups *1 Minute Rest   C. 3 Sets of: 20 Band Push Downs Max Chin Ups […]

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Thursday 02.19.15

Thursday 02.19.15   HEALTH & FITNESS (Partner Hero WOD Mash Up) A. 20 Minutes of: McGhee 5 Deadlifts 275/175 13 Push Ups 9 Box Jumps 24/20 *10 Minutes Rest Then B. 10 Minutes of: Jack 10 Push Presses 115/75 10 KB Swings 1.5/1 pood 10 Box Jumps 24/20 *Divide up reps as desired…or needed!

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Wednesday 02.18.15

HEALTH A. 2 Minutes JRS 3 Rounds of: 10 DB Push Presses 10 Pull Ups *5 Minutes Rest   B. 2 Minutes Airdyne 3 Rounds of: 15 HR Push Ups 20 Jumping Pull Ups *5 Minutes Rest   C. 2 Minutes Down n Back 3 Rounds of: 10 Russian KB Swings (Heavy) 20 Ring Rows […]

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