Friday, Oct. 6, 2017

6 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 29, 30, 31, 32, 33

10! (Ascending)

  • Overhead Dumbbell Sit-Ups (10lbs./15lbs.)
  • Renegade Row (10lbs./15lbs.)
  • Push Jerk (75lbs./115lbs.)

 

Thursday, Oct. 5, 2017

5 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 29, 30, 31, 32, 33

Strength:

  • Bench Press: 5 x 40%, 50%, 60%,  3 x 70%, 80%, 3+ x 90%

New Strength Worksheet

Met-Con:

21-15-9

  • Single-Arm Dumbbell Hang Power Snatch (35lbs./50lbs.)
  • Ring Dips

Wednesday, Oct. 4, 2017

4 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 29, 30, 31, 32, 33

Weight Vest Wednesday

AMRAP 15 minutes

  • 1 Rope Climb
  • 5 Burpees
  • 200m Run

Tuesday, Oct. 3, 2017

3 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 29, 30, 31, 32, 33

“Dirty 30″

For Time:

  • 30 Box Jumps (20″/24″)
  • 30 Pull-Ups
  • 30 Kettlebell Swings (35lbs./53lbs.)
  • 30 Lunges (L=1, R=2)
  • 30 Knees-to-Elbows
  • 30 Push Press (35lbs./45lbs.)
  • 30 Hip Extensions
  • 30 Wallball (14lbs./20lbs.)
  • 30 Burpees
  • 30 Double-Unders

Monday, Oct. 2, 2017

2 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 29, 30, 31, 32, 33

Strength:

  • Deadlift: 5 x 40%, 50%, 60%,  3 x 70%, 80%, 3+ x 90%

New Strength Worksheet

Met-Con:

For Time:

  • 50 Back Squat @ 60% functional 1 rep. max.
  • 5 Burpees at the top of each minute.

Saturday wod

29 September, 2017 (21:01) | WODs | By: laurie

20 Min AMRAP: (with a partner)

20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees
30 Thrusters (95/65) 30 Box Jumps 30 Burpees
40 Thrusters (75/45) 40 Box Jumps 40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time

Switch up as needed; only 1 bar per team, must complete each round before moving on.

Friday, Sept. 29, 2017

29 September, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26

 AMRAP 15 minutes

  • 15 Calorie Row
  • 30 Double-Unders
  • 45 Flutter Kicks (L=1, R=2)

Thursday, Sept. 28, 2017

28 September, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26

Strength:

  • Power Clean: 5 x 40%, 50%, 60%,  3 x 70%, 80%, 3+ x 90%

New Strength Worksheet

Met-Con:

5 Rounds:

  • 5 Burpees
  • 7 Front Squat (75lbs./115lbs.)
  • 9 Knees-to-Elbows

Wednesday, Sept. 27, 2017

27 September, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26

Weight Vest Wednesday

3 Rounds:

  • 24 Squats
  • 24 Push-Ups
  • 24 Lunge Steps (L=1, R=2)
  • 400m Run

OR

6 Rounds:

  • 12 Squats
  • 12 Push-Ups
  • 12 Lunge Steps (L=1, R=2)
  • 200m Run

Tuesday, Sept. 26, 2017

26 September, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26

10! (Descend By 2; Ascending By 1)

  • GHD Sit-Ups
  • Pull-Ups