So Many Dubs…

Tuesday, January 15, 2019

Conditioning

EMOM 12, Alt.:

Odd: 15/12 Cal Row, 10/8 Cal Bike, or 200m Run
Even: 2 KB DL + 2 KB Hang Clean + 2 KB Front Squat + 2 KB S2OH

WOD

2 Rounds

50 Double Unders

30 Alt. DB Snatch (50/35)

50 Double Unders

30 Push Ups

50 Double Unders

30 Alt. Lunges (holding DB at chest)

50 Double Unders

paulo dubs

“Pablo’s Payback”

Monday, January 14, 2019

Strength

OTM 8

1 Squat Clean and Jerk + 20 Mountain Climbers

WOD

“Pablo’s Pay Back”

20 Box Jumps (30/24)

Then,

10 to 1

Front Squats (80% of body weight)

HSPU

Then,

20 Box Jumps (30/24)

*For Rounds 3-2-1, perform 30-20-10ft Handstand Walk instead of HSPU

pablo rack

–> On Friday there will be no 9:00am boot camp, 10:00am class, or open gym due to Katie and Bridget (and Taylor!) competing in Miami at Wodapalooza over the weekend.  All other classes will be normal thanks to Ainsley and Tom!

You Can Do It

Friday, January 11, 2019

EMOM 12, alt.:

Odd: 6 Double RKBS + 6 Double KB Thrusters

Even: 6 Box Jumps (36/30)

WOD

AMRAP 7

15 Cal Bike

15 Russian KBS (70/55)

Rest 3:00

AMRAP 7

15 Cal Row

15 Thrusters (75/55)

Rest 3:00

AMRAP 5

Bear  Complex (155/105)

Clean- Squat- S2OH- BS- S2OH

Score for workout is total reps. Each movement counts as a rep- so 5 reps per bear complex.

IMG_1029

Pablo’s Vengeance

Thursday, January 10, 2019

Strength

Push Press

3-3-3-3-3

*after each set do 14 lateral box step ups

WOD

“Pablo’s Vengeance”

15 Lateral Barbell Burpees

Then,

10 to 1

Push Jerks (80% of body weight)

T2B

Then,

15 Lateral Barbell Burpees

*For Rounds 3-2-1, perform Muscle Ups instead of T2B

Pablo t2b

Always Better with a Buddy

Wednesday, January 9, 2019

Partner Conditioning

With a partner, alternating each round:

AMRAP 12

15/12 Cal  Row

4 Devil’s Press (50/35)

WOD

AMRAP 15

15 Deadlifts (135/95)

20 Lateral Bar Hops

15 Push Ups

20 Sit Ups

IMG_1624

Snatch- Pull- Squat

Tuesday, January 8, 2019

Strength

EMOM 12

Odd: 1 Squat Snatch + 1 Hang Squat Snatch

Even: 45 Double Unders

WOD

2-4-6-8-10 Squat Snatch (135/95)

*After each set, 2 Rounds of:

5 Pull Ups

15 Air Squats

IMG_1130

Monday Funday!!!

Monday, January 7, 2019

Strength/Conditioning

EMOM 12

Odd: 5 Lungesters (Bar in front rack, reverse lunge each side then thruster)

Even: 15/12 Cal Row, 10/8 Cal Bike, or 200m Run

WOD

4 Rounds

8 Clean and Jerks (135/95)

20 Wall Balls (20/14 to 10′)

30 Alt. Jumping Lunges

IMG_1550

“The Seven”

Friday, January 4, 2019

WOD

“The Seven”

7 Rounds
7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/165)

7 Burpees

7 KBS (70/55)

7 Pull Ups

Seven Image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

He Still Seeks Revenge…

Thursday, January 3, 2019

Strength/Conditioning

EMOM 12, alt:

Odd: 3 TnG Power Cleans

Even: 10/8 Cal Bike

WOD

“Pablo’s Revenge”

75 Double Unders

Then,

10 to 1

Power Cleans (80% of body weight)

C2B Pull Ups

Then,

75 Double Unders

*For Rounds 3-2-1, perform Bar Muscle Ups instead of C2B

Pablo's reaction when seeing "The Jumper Challenge"

Let’s Go!!!

Wednesday, January 2, 2019

Strength/Conditioning

EMOM 12:

Odd: 5 Front Squats (from ground)

Even: 10 Lateral Barbell Burpees

 

WOD

4 Rounds

10 DB S2OH (50/35)

20 Sit Ups

10 DB Left S2OH (50/35)

20 Toe to Bar

ashley squat