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WODs


February 13, 2019 Wednesday

AMRAP 12 Teams of 2 30 Power clean (95/65) AMRAP cal bike Then switch 20 Power clean (135/95) AMRAP cal bike Then switch 10 Power clean (185/125) AMRAP cal bike Then switch Max cal bike in the time remaining Two Separately scored events in beyond the white board The first is time to complete all the power cleans, second scored event is the total amount of calories (allow roll over)

AMRAP 12 Teams of 2 30 Power clean (95/65) AMRAP cal bike Then switch 20 Power clean (135/95) AMRAP cal bike Then switch 10 Power clean (185/125) AMRAP cal bike Then switch Max cal bike in the time remaining Two Separately scored events in beyond the white board The first is time to complete all the power cleans, second scored event is the total amount of calories (allow roll over)


February 12, 2019 Tuesday

Warm Up Sets 5 @55 5 @65 4@75 1-2@85 1@95 1@100+%

For time: 100 Bar Facing burpees (3 power snatches EMOM starting with the first interval) (135/95)


February 11, 2019 Monday

3 Rounds AMRAP 2 1-5 Bar Muscle-ups 25 Wall Balls, 20/14 lbs max rep Double Unders Rest 1 min - Rest an interval (3 Minutes) - 3 Rounds AMRAP 2 1-5 Bar Muscle-ups 25 Wall Balls, 20/14 lbs max rep Double Unders Rest 1 min


February 10, 2019 Sunday

For Time: 50 Deadlift (245/165) 40 Front Rack Dumbbell Lunge (50x2/35x2) 30 Dual KB Clean (35x2/26x2) 20 Ring Dips 10 Ring Muscle up 20-Minute Cap



February 09, 2019 Saturday


February 08, 2019 Friday

Warm Up Sets 5 @ 50 4 @ 60 3 @ 70 2 @ 80

E3MO3Mx5 12/8 Cal Bike 7 Front Squat (185/125)(60-70%) 40 Double Unders


February 07, 2019 Thursday

Team Thursdays: AMRAP 12 10-20-30… Synchronized Chest to bar pull up Power Snatch (95/65) Rest 6:00 For Time: 21-15-9 Synchronized Shoulder to overhead (95/65) Bar Facing Burpees over the same bar 10-Minute Cap

Team Thursdays: AMRAP 12 10-20-30… Synchronized Chest to bar pull up Power Snatch (95/65) Rest 6:00 For Time: 21-15-9 Synchronized Shoulder to overhead (95/65) Bar Facing Burpees over the same bar 10-Minute Cap


February 06, 2019 Wednesday

Weightlifting Wednesday:

Every 75 seconds For 5 Rounds 6 Hang Clean (Above the Knee) @60%

AMRAP 12 Teams of 2 3 Squat Clean 6 Front Squat 9 Deadlift Max Rep Cal Row enter total number of rounds and then the calories in each box you will have to add your calories and your teammate and enter it in each round ex: round one partner 1 does 10 cal partner 2 does 12 cal total cals for "round one" 22 cals


February 05, 2019 Tuesday

Warm Up Sets 5 @ 50 4 @ 60 3 @ 70 2 @ 80

Stamina E2MO2M (10-Minutes) 5 sets of Max Reps strict HAND STAND PUSH UP (enter 5 in rounds box then enter reps in the 5 boxes) Rest 2:00 Reverse Tabata Push Up (4-Minutes) 8 Rounds of :10 work / :20 “Rest” During the :10 Max Rep Push Up (fast) During the :20 PVC Floor Press (Slow)

Stamina E2MO2M (10-Minutes) 5 sets of Max Reps strict HAND STAND PUSH UP Rest 2:00 Reverse Tabata Push Up (4-Minutes) 8 Rounds of :10 work / :20 “Rest” During the :10 Max Rep Push Up (fast) During the :20 PVC Floor Press (Slow)


February 04, 2019 Monday

Buddy The “Body” Builder

Every 4 Minutes x5 500m/400m Row 12 Pull UP 21 Dumbbell Snatch (50/35)


February 03, 2019 Sunday


February 02, 2019 Saturday


February 01, 2019 Friday

Warm up recommendations 5 Reps @bar 5 Reps @40% 4 Reps @55% 3 Reps @70% 2 Reps @78%

“Dumb Grip”

4 Rounds For Time: 15 DB Deadlift 12 DB Hang Power Clean 9 DB Front Squat (50x2/35x2)


January 31, 2019 Thursday

"Body"

Team Thursdays: “Body” Teams of 2 10 Minute Cap 10 Rounds 10 Cal Ski 10 HAND STAND PUSH UP ME: Bar Muscle up/ C2B/ PU/ Ring Row -Rest-(5:00) 3-6-9-12-15 Assault Bike Box Jump (24/20) ME: Double Kettlebell Swing (53x2/35x2) 10 Minute Cap


January 30, 2019 Wednesday

Weightlifting Wednesday

Today we will be working on the high hang and generation power from the quads in this position we are looking for a more vertical torso and knee flexion (so that the knees are above the toes at the dip part of the lift these are squat cleans (scale to power for newer/and mobility limited athletes) after the quad lock out make sure they are getting the shrug going before pulling themselves under the bar if an athlete fails at 87% have them go down in load and hit a successful set of 5

E2MO2Mx5 14/12 Cal Row 7 Hang Power Clean (135/95) athletes can sprint each interval and work on transitional anaerobic power or pace each interval and work on the aerobic energy system Athletes who are more enduring should sprint these and try to improve on moving at a faster pace Athletes who are explosive should work on sustainable paces and staying aerobic


January 29, 2019 Tuesday

Technique Tuesday

Begin with the hollow and arch on the ground have them hold these positions and push down on their feet to see who is holding a solid position and who is just lifting their feet successful hollows and arches will rock like a rocking chair disengaged midlines will have the feet just drop and the rest of the body will not follow next have them hold these positions on the pull up bar (static hold) then have them go through 3 kip swings per set • follow this with a kipping half pull up • finally ending with a kipping pull (assisted if needed)


January 28, 2019 Monday

Warm up recommendations 5 Reps @bar 5 Reps @40% 4 Reps @55% 3 Reps @70% 2 Reps @78%

HAND STAND PUSH UP • Scale to strict pressing with dumbbells or kettle-bells • pick a load in which dumbbell speed starts to slow down by reps 7-8.


January 27, 2019 Sunday

teams of 3 break up however you like