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Posted: January 23, 2015

Saturday, 24th January

WARMUP

100 double unders/400m run/500m row

3 rounds

10 inchworm pushups

10 reverse burpees

10 sit ups

Spend 1 minute at the bottom of a squat. Don't just squat and hold; do work while you're down there.

 

WOD

20 minute AMRAP

10 toes to bar

10 meter burpee broad jump

10 meter walking lunge

10 meter bear crawl

10 wall balls

Posted: January 22, 2015

Friday, 23rd January

WARM UP

100 double unders

3 rounds

10 hang power cleans

10 thrusters

10 push ups

30 second shoulder stretch

STRENGTH

Weighted Push-ups 25 reps @75%

Bent over row 25 reps @115/75

then

Donuts and Deadlifts

3 rounds for time

10 deadlifts @225/155

15 dips

20 toes to bar

Posted: January 21, 2015

Thursday, 22nd January

WARM UP

500 meter row

3 rounds

10 power snatches

10 snatch balances

10  overhead squats

30 second samson stretch

The Fun Just Keeps On Comin'

6 rounds

3 back squats @70 - 80%

5 box jumps @high

1 minute rest

then

AMRAP in 10 minutes

6 burpees

10 overhead lunges @45/25 plate

Posted: January 20, 2015

Wednesday, 21st January

WARM UP

500 meter row

3 rounds

10 hang power cleans

10 thrusters

10 bent over rows

30 second front rack stretch

WOD

Power Clean

(5-3-1-1-1)

then

Don't Stop Til You Get Enough

Choose one

500 double unders for time

or

200 calorie row for time

 

Posted: January 19, 2015

Tuesday, 20th January

WARM UP

500 meter row

3 rounds

5 pull ups

10 inch worm push ups

20 lunges

30 second banded shoulder stretch

Strength

Weighted Pull-up

Find your 3 rep max.

then

From Russia With Love

5 rounds for time

15 push presses @115/75

20 russian KB swings @53/35

Posted: January 18, 2015

Monday, 19th January

WARM UP

500 meter row

3 rounds

10 power cleans

10 thrusters

10 good mornings

30 second squat stretch

Strength

Back squat 30 reps @70%

Every time you rack the bar do 10 box jumps @24/18

then

Gettin' Jiggy With It

3 rounds for time

30 hang squat cleans @95/65

50 double unders (OR 150 singles)

Posted: January 17, 2015

Sunday, 18th January

Stop looking at me! I'm not telling you anything!

Posted: January 16, 2015

Saturday, 17th January

WARMUP

100 double unders/300 singles/500m row

3 rounds

10 knees to elbows

15 pushups

20 squat jump tucks

30sec samson stretch

PARTNER WOD

1000 meter row

50 Situps

40 Box Jumps

30 Wall Balls

20 Wall Walks

10 Burpee Broad Jumps

* Each partner will complete the listed number of reps for each exercise above. For the situps, box jumps, and wall balls each partner will complete 10 reps (no more/no less) then switch until each partner has completed all of the reps. The wall walks and burpee broad jumps will be performed in similar fashion, but alternating sets of five reps between the partners. The 1000m row can be performed at anytime during the workout, but will be divided up into alternating 250m chunks for each partner.

Posted: January 15, 2015

Friday, 16th January

WARM UP

100 double unders

3 rounds

10 hang power snatches

10 snatch balances

10 good mornings

30 second samson stretch (do pass throughs while you're there)

Strength

6 sets of 3 push press @70%

then

Bad Mama Jama

AMRAP in 5 minutes

Back squat @ body weight

3 minute rest

AMRAP in 5 minutes

Chest to bar pull ups

Posted: January 14, 2015

Thursday, 15th January

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats with 3 second pause at the bottom

10 broad jumps

30 second pigeon stretch

Strength

Deadlift

(5-3-1-1-1)

Seventh Heaven

AMRAP in 7 minutes

7 burpees

7 thrusters @115/75

Posted: January 13, 2015

Wednesday, 14th January

WARM UP

500 meter row

3 rounds

10 power cleans

10 front squats

10 jerks

30 second squat stretch with bar on knees

Strength

Clean

(5-3-1-1-1)

then

Pick and Choose

3 X choose one

500m row

400m Run

MAXIMUM effort. Rest as needed to recover.

Posted: January 12, 2015

Tuesday, 13th January

Warm Up

500 meter row

3 rounds

10 inch worms

10 push ups

10 bent over row

30 second samson stretch

Strength

Shoulder press 40 reps @65% in as few sets as possible

Everytime you rack the bar, do 10 strict pull ups

then

Triple Explosion

10-9-8-7-6-5-4-3-2-1 reps for time

Box jumps @30/24

Clapping push ups

Pull ups

Posted: January 11, 2015

Monday, 12th January

WARM UP

500 meter row

3 rounds

10 snatch grip deadlifts

10 hang squat snatches

10 snatch balances

30 second banded shoulder stretch

Snatching it Back

Every minute on the minute for 20 minutes

2 power snatches

2 hang squat snatches

2 overhead squats

*Should be about 75-85% of your Snatch max. 

Posted: January 10, 2015

Sunday, 11th January

Go do something fun, preferably outside!

Posted: January 9, 2015

Saturday, 10th January

WARMUP

500m row

3 rounds

10 reverse burpees

10 scorpion stretches

10 leg swings (each leg)

15 sec plank (front/left/right)

 

The Sign of Four

4 Rounds

1 minute max rep burpees

1 minute max rep step-ups

1 minute max rep weighted sit-ups

1 minute max rep squats

1 minute rest