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Posted: April 16, 2015

Friday, 17th April

Warm Up

Dodgeball!!!!!

iPod Shuffling

For Time:
30 Burpees
30 Box Jumps (30/24)
30 Thrusters (115/75)
30 GHD Situps
30 Snatches (115/75)
30 Toes To Bar

Then straight into

1 mile run

Posted: April 15, 2015

Thursday 16th April

Warm Up

200m Run

10m Bear Crawl

10m Crab Walk

:30 Shoulder stretch with band

10m Crab Walk

10m Bear Crawl

200m Run Backwards

Strength

High Hang Squat Clean 7x3

Never-ending Story

5 Rounds

30 Calorie Row

30 Wall Balls (20/14)

* 20 minute time cap

Posted: April 14, 2015

Wednesday, 15th April

Warm-up

3 minutes on roller

2 Rounds

10 RDL

1 Sundial in each direction

10 V-ups

5 Wall Climbs

Bounce the House

15-12-9-6-3

Deadlift (315/225)

Parralette HSPU

Kore Killer

50 Toes to Bar

50 Abmat Situps

50 GHDSU

 

Posted: April 13, 2015

Tuesday, 14th April

Warm-Up

Dynamic routine

Storm is Brewing

10 Rounds

250m Row

10 Burpees to bar

:30 rest between rounds

 Strength

Back Squat

4x4 @ 85%

Posted: April 12, 2015

Monday, 13th April

Warm-Up

20 calorie Row

2 Rounds

10 Cleans

10 Jerks

10 snatches

10 Snatch Balance

Grace 

For Time:
30 Clean and Jerks, 135# / 95#

Isabel 

For Time:

30 Snatches, 135# / 95#

then...

The Cherry on Top

30 Bar Muscle-ups

Posted: April 10, 2015

Saturday, 11th April

Posted: April 9, 2015

Friday, 9th April

Warm-Up 

400m run

2 Rounds

Burgener Warm-up

Skill

Muscle Up Progressions

Jig it again 

5 Rounds
6 Clean & Jerks (135/95)
6 Muscle Ups (3 pull ups and 3 dips if you can't do MU)

then.....

50 Burpees For Time!!!!!

Posted: April 8, 2015

Thursday, 9th April

Warm Up

500m Row

2 Rounds

10 Good mornings

10 Leg Swings

10 Inch worms

:30 Pigeon Stretch

Leg Burner!

5 Rounds

Every 5 Minutes

20 Back Squats (225/135)

then

Skill: 

Rope Climb/Handstand Walk

Posted: April 7, 2015

Wednesday, 8th April

Warm-up

Mobility

3 min Lacrosse Ball

3 Minute foam roller

2 Rounds

10 Wall Angels

Burgener Warm up

Strength

10 Minute EMOM

6 Squat Snatch

then 

Push it Real Good!

5 Rounds

20 GHDSU

20 Push-ups

 

 

 

Posted: April 6, 2015

Tuesday, 7th April

Warm Up

2 rounds

25 Jumping Jacks

10 Good Mornings (PVC)

:30 Band Hamstring Stretch

:30 Kneeling Shoulder Stretch

Skill: Handstand Push-up

10 Mins to work HSPU

Movin' Every Thirty

3 Rounds 

Row 1000m

rest 3 mins between rounds

Then

12 Minutes

On 30 seconds

5 Deadlifts (275/185)

Next 30 Seconds

5 HSPU

(If you cannot make it in 30 seconds it becomes an AMRAP)

Record the time of your last round on the 30 seconds. 

Posted: April 5, 2015

Monday, 6th April

WARM UP

400m run 2 rounds:

10 leg swings each leg

10 good mornings w/bar

10 air squats

SKILL

10 mins to practice rope climbs. Try legless ONLY if you have mastered the correct foot positioning and foot lock.

STRENGTH

Front Squat (Establish 1RM)

WOD

3 rounds:

15 wall balls 20/14

15 box jumps 24/20

2 rope climbs

Posted: April 4, 2015

Sunday, 5th April

 

Posted: April 2, 2015

Friday, 3rd April

WARM UP

500m row

2 rounds:

10 GHD sit-up

10 GHD ext

10 hollow rocks

10 standing KB twists 53/35

SKILL

10 mins to practice pistols. Add a KB or a bar overhead if you have mastered them.

STRENGTH

Shoulder Press (25 strict press @ 75% 1RM)

WOD

3 rounds:

200 m sprint

10 push press 115/85

12 pistols

12 dips

2 min rest

Posted: April 1, 2015

Thursday, 2nd February

WARM UP

30 Cal Row

On the turf:

 high knees

butt kickers

burpee broad jump

walking high kick alternating legs

inch worm w/1 push up

SKILL

10 mins to practice ring muscle ups.

STRENGTH

Heavy Snatch Balance (Work to a heavy Snatch Balance)

Do All the Things

3 mins max effort C&J 135/95

2 min rest

3 mins max effort wall ball 20/14

2 min rest

3 mins max effort KBS 54/35

rest 2 min

3 min max DU

Posted: March 31, 2015

Wednesday, 1st April

WARM UP

400m run

2 rounds:

10 leg swings each leg

10 pass throughs

10 good mornings w/bar

10 air squats

SKILL

10 mins to practice double unders. If you have them mastered already try for max reps in 2 mins.

STRENGTH

Weighted Push-up

(3-3-3-3-3)

Now You're Just a Boat that I used to Row

5K row:

at 5 mins do 5 burpees

at 10 mins do 10 burpees

at 15 mins do 15 burpees

at 20 mins do 20 burpees

at 25 mins do 25 burpees