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Fitness To The Tenth Power

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Saturday wod

15 February, 2019 (23:11) | WODs | By: laurie

22 min amrap

Person 1 “verses” person 2

person 1 will 12 cal while person 2 works on AMRAP 22 min

you are trying to get more reps than your partner!

AMRAP

3 box jump overs 24”

Max rep hang power clean 55/75#

Switch, you cannot start your box jump overs until your partner gets on the rower and says go!

score = max rep hpc

 

Friday, Feb. 15, 2018

15 February, 2019 (02:00) | WODs | By: derek

 

There is not a 4pm today!

AMRAP 18 minutes:

  • 3 Tire Flips
  • 6 Box Jumps (20″/24″)
  • 9 Wallball (14lbs./20lbs.)

Thursday, Feb. 14, 2018

14 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Deadlift: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave)

New Strength Worksheet

Met-Con:

20! (Evens Only)

  • Push-Ups (Ascending)
  • Double-Unders (Descending)

Wednesday, Feb. 13, 2018

13 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Bench Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave)

New Strength Worksheet

Weight Vest Wednesday:

4 Rounds (2 rounds each)

Alternate between

  • 400m Run w/Vest
  • 40 Step-Ups w/Vest (Up and down on same leg; Box height so that top of thigh is parallel to ground. L=1, R=2)
  • 4 Ring Dips w/Vest

and

  • 400m Run w/o Vest
  • 40 Lunge Steps w/o Vest
  • 4 Deadhang Pull-Ups

Tuesday, Feb. 12, 2018

12 February, 2019 (02:00) | WODs | By: derek

3 Rounds:

  • 60 second Handstand hold
  • 30 Flutter Kicks (L/R=1)
  • 15 Sumo Deadlift High-Pull (53lbs./70lbs.)
  • 60 second hold at the bottom of overhead squat w/PVC
  • 30 AbMat Sit-Ups
  • 15 Kettlebell Swings (53lbs./70lbs.)

Monday, Feb. 11, 2018

11 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Squat: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave)
  • Shoulder Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave)

New Strength Worksheet

Met-Con:

3 Rounds:

  • 500m Row
  • 7 Hip/Back Extensions (No momentum)
  • 11 Knees-to-Elbows

Saturday wod

8 February, 2019 (22:12) | WODs | By: laurie

For time with a partner!

  • 150 Air Squats
  • 100 Push-Ups
  • 50 Pull-Ups
  • 25 burpees
  • 500 double unders
  • 100 box jumps 24”
  • 500 Double-Unders
  • 150 Air Squats
  • 100 Push-Ups
  • 50 Pull-Ups
  • 25 burpees

Friday, Feb. 8, 2019

8 February, 2019 (02:00) | WODs | By: derek

5 Rounds:

  • 1 minute L-sit hold
  • 15 controlled, no momentum Back Extensions

 

 

Thursday, Feb. 7, 2019

7 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Squat: 4 x 8; 1 x 8+ (Volume 8s Wave)

New Strength Worksheet

Met-Con:

3 Rounds:

  • 21 Calorie Row
  • 15 Wallball Sit-Ups (14lbs./20lbs.)
  • 9 Dumbbell Burpee Deadlift (30lbs./45lbs.)

Wednesday, Feb. 6, 2019

6 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Shoulder Press: 4 x 8; 1 x 8+ (Volume 8s Wave)

New Strength Worksheet

Weight Vest Wednesday:

Athlete’s Choice

3 Rounds:

  • 400m Run
  • 30 Flutter Kicks
  • 20 Push-Ups
  • 1 Rope Climb

OR

3 Rounds:

  • 40 Sit-Ups
  • 3 Deadhang Pull-Ups
  • 200m Run
  • 10 Burpees