03222019
by PFC on 03/22/19Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
https://youtu.be/iXA0ZNB9gBQ
03192019
by PFC on 03/19/19
Warm-Up:
4 Rounds of:
5 KB Swings
5 Goblet Squats
5 HR Pushups
5 Ring Rows
Group Stretch
Skill:
Pullups (Kipping/Butterfly)
WOD: (Cardio Intensive)
16min AMRAP
10 Box Jumps 24"/18"
20 KB Swings 1.5/1pood
30 Double Unders
PostWOD:
10 - I,Y,T,M
Banded Shoulder Stretch
Calf Stretch
03182019
by PFC on 03/18/19
Warm-up:
300m Row
600m AB
100 single unders
PVC work / Review
Strength:
Back Squats
3x3
2x2
1x10 (Use 50% of last 2 rep)
WOD:(Barbell Intensive)
For time:
20 SDHP 75#/55# (Adv.=95#/65#)
20 Push Press
20 Thrusters
20 Power Snatch
20 OH Squats
POSTWOD:
50 GHD sit-ups w/ ball toss to partner 14#/10#
-Or-
80 Abmat sit-ups w/ ball toss to partner 14#/10#
03132019
by PFC on 03/14/19
Warm-up:
100ft walking lunges
30 sit-ups
30 pvc sotts press
Leg swings
PVC work
Skill:
8 Rounds of:
20secs works/10secs rest
-Hollow body hold
-FLR hold on low rings
WOD:
5 Rounds For Time [Time cap: 22mins]
10 Cal Row
10 KB Swings 1.5/1pood
10 Burpees over bar
10 G2OH 95#/65#
02132019
by PFC on 02/13/19
02132019 - Wednesday
Warm Up:
500m air bike
20 air squats
15 sec hollow body hang
10 Jumping pull ups
5 Burpees
WOD:
20 Minute AMRAP
Pentranek
500m row (50 reps or 1 rep/10m)
40 squats
30 ab mat sit ups
20 push ups
10 pull ups
Rep Score:
02162018
by PFC on 02/16/18
Warm-Up:
Coach’s choice
Partner Hero WOD:
20min Time Cap: (one goes, one rests)
Double “DT”
10 Rounds For Time:
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerks
*with remaining time complete max meters on AB.
02132018
by PFC on 02/14/18
Warm-up:
Coach’s choice
Strength:
6 Rounds of complex for loads:
1 - Hang Power Snatch
1 - Hang Squat Snatch
2 - OH squats
WOD:
7min AMRAP:
5 - Hang Power Snatch (95#/65#) (adv.=115#/75#)
5 - OH Squats
5 - Burpees
PostWOD:
4min AB for max distance
01172018
by PFC on 01/17/18
Warm-up:
Coach’s choice
Strength
Hang power clean
1x3
2x2
3x1
WOD:
5 Rounds For Time:
15 Hang power clean 95#/65# (adv.=115#/75#)
30 double unders (singles=60)
PostWOD:
Side plank 3x :30secs each side / :30 Rest(after both sides)
01152018
by PFC on 01/15/18
Warm-up:
2 Rounds
10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.
Strength:
Bench Press
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.
Front squat
60% of 1 reps (5x:20secs Work / :40secs Rest)
WOD:
8min AFAP:
30 Clusters 115#/75# (adv.=135/95#)
Max HR Push-ups (adv.=strict HSPU)
Postwod:
3x:30secs hollow rock / :30secs Rest
01112018
by PFC on 01/11/18
01112018
Warm-Up:
Coach's Choice
Strength:
Bear Complex
5x5
WOD:
U.S.
Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d
Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds
suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit
with an improvised explosive device.
He is survived by his parents Maria and Pablo, sister Marisel, and brothers
Pablo and Javier.
"Omar"
For Time:
10 - Thrusters 95#/65#
15 - Bar Facing Burpees
20 - Thrusters 95#/65#
25 - Bar Facing Burpees
30 - Thrusters 95#/65#
35 - Bar Facing Burpees
01082018
by PFC on 01/08/18
Warm-up:
3 Rounds of:
250m Row
15 squats
15 push-ups
Pvc work
Strength:
Bench Press
1x3
2x2
4x1
Deadlift
3x10 <— (light)
WOD:
21-15-9
-Kb Swings 2pood/1.5pood
-T2B
-Wallballs 30#/20#
10092017
by PFC on 10/09/17
Warm-up:
400m Row
3 Rds of:
10 pvc sotts press
10 pvc oh squats
5 pull-ups
Group stretch
Strength:
Squat clean and jerk
7x1
WOD:
“Isabel”
30 snatches 135#/95#
Post WOD:
6 rounds of:
:20sec L-Sit
*rest as needed
6-Week Intro Course
by PFC on 09/05/17
- Monday @ 5:45pm
- Tuesday @ 5:45pm
- Thursday @ 5:45pm
