Win the Mental Battle

Friday, September 20, 2019

Conditioning

With a partner:
AMRAP 10

Row for Cals,

Non-working partner must be holding DB Vertical at Chest  (50+/35+)

WOD

AMRAP 20

20 Burpees

20 Thrusters (95/65)

20 Sit Ups

IMG_8074

It said 50 PLUS…

 

Get After It!

Thursday, September 19, 2019

Strength

EMOM 8

3 Deadlift @ 65-70%

WOD

400m Run

Into:

4 Rounds

10 Shoulder to OH (135/95)

10 Pull Ups

Then: 

400m Run 

Into: 

4 Rounds

15 Deadlifts (135/95)

20 Push Ups

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Jumps and Cleans!

Wednesday, September 18, 2019

Strength

EMOM 12, Alt.:
Odd: 2 Cleans + 2 Jerks

Even: 15/12 Cal Row, 12/9 Cal Bike, or Run

WOD

6 Rounds

12 Box Jump Overs (24/20)

3 Power Cleans (205/135)

IMG_8505

 

Smile!

Tuesday, September 17, 2019

Strength

Back Squat

10-8-6-4-2

WOD

3 Rounds

20 Back Squats (115/75)

15 Bar Facing Burpees

Then:

3 Rounds

15 Front Squats

10 T2B

Then:

3 Rounds

10 Front Rack Lunges

5 Bar Muscle Ups

IMG_7107

 

Work It

Monday, September 16, 2019

Skill

EMOM 12

Odd: 15 Wall Balls (Choose a weight heavier than you normally use)

Even: 1-5 Ring Muscle Ups OR 5-10 Pull Ups*

*Choose a version of a pull up/muscle up you would like to work on and spend time working on quality reps.

WOD

4 Rounds

50 Double Unders

20 Dumbbell Step Ups (50/35 to 24/20- one DB)

IMG_7348

So much fun.

Friday, September 13, 2019

Strength

5 Sets

2 Push Press + 3 Push Jerks

WOD

25 Burpee Box Jumps (24/20)

Then:

3 Rounds

21 Hang Cleans (125/85)

15 HSPU

9 Push Jerks

Then:

25 Burpee Box Jumps

DSC00085

Strong Mama

Thursday, September 12, 2019

Strength

Front Squat

4-4-4-4

*5-10 Dips after each set

WOD

AMRAP 15

1 Squat Clean Thruster (95/65)

1 Wall Ball (20/14 to 10′)

*add a rep every round
IMG_4178

9/11 Memorial WOD

Wednesday, September 11, 2019

WOD

“9/11 Memorial WOD”

2001m Row

Then:

For each of the following 9 movements complete 11 reps:

Box Jumps (36/30)

Thrusters (125/85)

Burpee C2B

Cleans (175/120)

HSPU

KBS (70/55)

T2B

DL (175/120)

Push Jerks (125/85)

Then: 

2001m Row

Time Cap: 35 Minutes

9-11-01-logo-300x2851

Go for broke.

Tuesday, September 10, 2019

Strength/Conditioning

EMOM 12, alt:
Odd: 15/12 Cal Row, 12/9 Cal Bike, or Run

Even: 14 Double KB Front Rack Reverse Lunges

WOD

100 Double Unders

Then:

50-40-30-20-10

KBS (55/35)

Sit Ups

Then:

100 Double Unders

Duke Shaker BottleA young Duke, before all the gainz.

 

Horton

Monday, September 9, 2019

EMOM 12, alt.:

Odd: 1 Clean and Jerk

Even: 12 Burpee MB Press

WOD

“Horton”

9 Rounds

9 Bar Muscle Ups

11 Clean and Jerks (155/105)

50 Yard Buddy Carry

*Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
**Don’t worry- if you aren’t comfortable with buddy carry we will modify the workout!

Hero-ChristopherHorton

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

jennie and karen carry