Category Archives: Training

Open Wod 18.Zero

Jerk Off January 26!!!
Congratulations Ben Conescu on winning Row Baby Row Challenge!!!
Buy-In
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
150’ Backward sled drag 3 plates/2 plates
15 Medball cleans
30 double unders
Metcon
Metcon (Time)
18.Zero

21-15-9,

Dumbbell Snatches 50#/35#
Burpees.
Mobility
Roll:
Quads
Hips
Lats
Etc

Back Squat DeLoad Week

Jerk Off January 26!!!
Back Squat DeLoad Week
Buy-In
Strength
Metcon (10 Rounds for weight)
10 minute EMOM
Back Squat 135#/95# x 10 reps!
Record weight for all 10 rounds. Add weight if possible!
Metcon (Weight)
10 minute EMOM 10 reps
Odd minute: 1 arm kettlebell swings rt arm 2 pood/1.5 pood
Even minute: 1 arm kettlebell swings lft. arm 2 pood/1.5 pood

Split Jerk DeLoad

Split Jerk DeLoad Day!!
“Jerk Off” Competition Friday evening at 5:30! During the day will be a WOD!!! 5:30 class “Jerk Off”!!! Come test your strength!
Buy-In
10 minute max cal row with partner or alone!!!
Mobility
Barbell smash
Quads
Traps
Triceps

Box Mobility
Pigeon
Leg up
Hammies
EMOM
Metcon (21 Rounds for reps)
EMOM 21
First minute: 30 second max rep strict press 75#/45#
Next minute: 30 second max rep barbell prone Row
Next minute: 30 second max rep Russian kettlebell swings 2/1.5 pood

Day 4 Row Challenge

Day 4 Row Challenge
Stamina
Metcon (5 Rounds for weight)
Stamina: 5 Rounds, not for time: 6x Clean Pull, 50m KB Carry 1.5/1 pood- 1 arm floating KB Carry, other arm KB Front Rack Carry (25m/ side), 20x Lateral Box (10/leg) Step up with sandbag in back rack position.
Score the weight of the 5 rounds of the clean pulls.
Metcon
Metcon (AMRAP – Rounds and Reps)
Work Capacity: 12:00 AMRAP:

30 Cal. Row
12x Hang Power Snatch (95/65)
12x Box Jump 24”/20”

Possible Snow Day!!!

Possible snow day tomorrow!!! Check back here, Instagram or Facebook!!!
Possible Snow Day?
PT Grinder
Metcon (No Measure)
3 rounds
25 flutter kicks on 4 count
10 sandbag get ups
25 jumping jacks on 4 count
20 push ups
Metcon
Soul Bender (20 Rounds for reps)
20 minutes
30 seconds max rep toe to bar
30 seconds rest
30 seconds max rep wall balls 20#/14#
30 seconds rest
Rx plus 30#/20# wallballs