WOD
[A] Back squat
15-12-9-6-3 reps
[COMPETITION TRAINING]
[B] 3 rounds for time:
15 Medicine Ball GHD Sit-ups, 20lb (14lb)
20 Dumbbell Snatch, 22kg (15kg)
[C] For time:
Air Bike, 60 cals (50 cals)
Photo Credit: Wendy Swift
|
WOD
[A] “Hope”
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 35 kg (25kg)
Box Jump, 24” (20”)
Thruster, 35kg (25kg)
Chest-to-bar Pull-up
Rest 1 min
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
[COMPETITION TRAINING]
[B] Bench Press
5-5-5-5
[C] Yoke Walk
5 x 15m
Photo Credit: Wendy Swift
|
WOD
[A] Split Jerk
1-1-1-1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] AMRAP 7 mins
10 Toes to Bar
15m Handstand Walk
[C] For time:
3 x 400m Run
Rest 60 sec
Photo Credit: Wendy Swift
|
WOD
[A] Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
10 single-leg squats, alternating
[B] 500m Row Time Trial
[COMPETITION TRAINING]
[B] EMOM 10
Snatch x 1
[C] Snatch Pulls to Toes
5-5-5-5-5
Photo Credit: Wendy Swift
|
Happy Birthday Alba!
WOD
[A] Helton
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th. Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
[COMPETITION TRAINING]
No extra training. Rest and recover
Photo Credit: Wendy Swift
|
WOD
[A] 50-40-30-20-10 reps for time of:
Kipping Pull-up
Abmat Situp
Box Jump, 24″ (20″)
[COMPETITION TRAINING]
[B] Squat Clean Thruster
5-5-5
[C] Weighted Hip Extension
15-15-15
Photo Credit: Wendy Swift
|
WOD
[A] J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
[COMPETITION TRAINING]
[B] EMOM 10
Clean & Jerk x 2
[C] Clean Pulls
5-5-5-5
Photo Credit: Wendy Swift
|
WOD
[A] Deadlift
15-12-9-6-3 reps
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Handstand Walk 20m
Airbike, 20 Cals
[C] For time:
400m Farmers Carry, 2x32kg (24kg)
Burpees
Complete 10 burpees for everytime the KB’s were put down, e.g, if you stopped 3 times you complete 30 burpees
Photo Credit: Wendy Swift
|
WOD
[A] Open 13.3 Retest
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls, 10kg to 10′ target (6kg to 9′ target)
90 Double-unders
30 Muscle-ups
Masters Men 55+ use 10kg MB to 9ft target
Masters Women 55+ use 4kg MB to 9ft target
[COMPETITION TRAINING]
[B] Push Press
3-3-3-3
[C] Weighted Pullup
3-3-3-3
Photo Credit: Wendy Swift
|
WOD
[A] Hang Snatch + Snatch + Overhead Squat
1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] AMRAP 7 mins
1 Legless Rope Climb
10 Burpee Box Jump Overs 30″ (24″)
[C] 3 rounds for quality:
15 Medicine Ball GHD Situp, 20lb (14lb)
Photo Credit: Wendy Swift
|
*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
Social Media