July 1, 2016

quick warmup

400 m run
1 min scorpion kick

Metcon- death by 25ft

-every min on the min run 25ft…..
-each min add 1 25ft run
-ex. min 1 run 25ft…min 2 run 50ft (25ft turn around)…min 3 run 75 ft ….. continue until you cannot stay within the min.

AFTER -ON OWN- “BEACH BODY”
5x 20 each exercise
-strict press with barbell or light weight
-barbell curl
-skull crushers

cooldown

200 med ball toe touches (crunch motion with feet at 90 degrees)

June 30, 2016

warmup

400 m run
100 ft lunge with lizard
1 min partner dead hang
1 min lizard stretch

metcon

30min amrap of:
7 heavy med ball over/ or tire flips/ 14 slam ball *choose 1
1 farmer carry around entire gym (200m)
7 handstand pushups/ 14 pushups/ or kick up into hs 7 times with 1 sec hold
10 ring rows

cooldown

15-1 ladder of
situps
hollow rocs
L sit raises

June 29, 2016

Warrior Wednesday
Warmup as needed OPEN GYM

Hero Wod ABBATE
1 mile run
21 clean and jerk (155/105 pounds)
800 meter run
21 clean and jerk (155/105 pounds)
1 mile run

BE SURE TO CHECK US OUT ON FACEBOOK FOR STORY ON OUR HEROS

June 28, 2016

warmup

400 m run
1 min dead hang narrow grip
2 min squat stretch
100 ft lunge with lizard
1 min scorpion kicks

metcon

*if possible guys 55-70/ women 35+

15/10 cal row or assault bike
50 kb swings
50 situps
15/10 cal row or assault
40 kb swings
40 situps
15/10 cal row or assault
30 kb swings
30 situps
15/10 cal row or assault
20 kb swings
20 situps
15/10 cal row or assault
10 kb swings
10 situps

cooldown

accumulate
5 min in dead hang
5 min in plank hold

 

June 26, 2012

warmup

400 m run
empty bar
5 strict press
5 back squats
5 wall ball shots

*set weight to 95/55-65

metcon

7 rounds of
22 wall ball shots
11 shoulder to overhead
11 back squats

cooldown

4x
10 ring rows
20 knee raises

June 25, 2016

warmup

warm up 400 m run
1 min dead hang with partner
empty bar with partner each will do
5 hang cleans
5 deadlifts
5 strict press

set weight to 135/75-95

metcon

partner
double grace
60 clean n jerks each person

-every min on the min 4 burpees before you start your reps
-alternating partner alternating min.

example:
-min 1 partner will do 4 burpees then start clean n jerk for the rest of the min
-min 2 second partner will do 4 burpees then start to knock out reps
-continue in this fashion until each partner has 60 reps
-if 1 partner finishes before another then remanding workout will be 1 min work 1 min rest for the last person

cooldown

4x
10 strict pullups
30 hollow rocs
1 min squat stretch

June 24, 2016

warmup

400 m run
100 ft each
high knees
butt kicks
lunge with lizard
1 min scorpion kick

metcon

30 min amrap:
180 ft sled push empty bottom handle
7 heavy med ball over
20 (10/10) sledge hammer hits or slam balls
1 lap around farmer carry with kb or DB 150m (out thru bay door in thru bay door)

cooldown

4x
with partner
20 med ball chest pass
20 leg push downs

June 23, 2016

warmup

400 m run
10 squats every 30 sec. x 3 min.
2 min squat stretch
-set up wall ball station
-set up floor press
empty bar 10 reps

metcon

10 rounds of:
15 wall ball shots
10 floor press @95/45-65

cooldown

4x
1 min scorpion kicks
20 L sit raises

June 21, 2016

warmup

400 m run
1 min dead hang with partner stretch
1 min scorpion kicks
-high knees
-butt kicks
-lunge with lizard stretch

-get a couple of pullups and set up band if needed…optional ring rows 15 reps

metcon

400 m run with plate
-then-
6 rounds of:
12 pullups (optional 15 reps ring rows)
24 step ups with plate 45/25
-then-
400 m run without plate

cooldown

4x
15 ghd situps
1 min lizard stretch each leg

 

June 20, 2016

warmup

400m run
empty bar 10 deadlifts
1 min dead hang
5 hang cleans
5 strict press
-set up all of equipment and stations  There is a lot of moving around
-set up weight for workout @135-155/ 75-105
-take a couple of reps at each station

metcon

5 rounds of:
12 wall ball shots
12 deadlifts
9 pushups
9 hang cleans
6 shoulder to overhead
6 kb swings

cooldown

accumulate
7 min squat stretch
3 min dead hang
100 hollow rocs