Enjoy The Holidays without the guilt

Majestic Warrior Fitness
Holiday Weight Loss Challenge

Holiday Weight Gain Is Real

It is not uncommon to gain weight from Halloween to New Years. The holidays are a great time to indulge in food, desserts and holiday cheers with family and friends. However you don't have to fall victim to holiday weight gain this holiday season. In an effort to help you get through the holidays, we have created a holiday weight loss challenge that will allow you to enjoy the holidays and keep the pounds off. Challenges by definition are difficult and have rules, don't try to cheat the system, stick to the rules and keep it simple (don't overthink it). Have fun with it!

The challenge is open to members(fee $25) and non-members ($125 covers challenge fee and2 1/2 months gym access)
For non members there is a two step process to get started. A) Register for change and pay $25 fee B) Purchase your challenge gym membership $100 which extends until Dec31 2017.

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10% Discounts for all Military,Police,Fire and First Responders

As a thank you for your service and the sacrifice that you make on behalf of our nation, Majestic Warrior Fitness would like to extend an exclusive 10% discount to all active and retired Police, Military, Fire, and EMS personnel.

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Warrior Spotlight

Joshua Guevara

Age 14 has been a member of our Program for about 8 months. Following in his three older sisters footsteps has quickly grasped the art of weightlifting. Josh has all the intangibles to be a really good olympic weightlifter. He is eager to learn, competitive and pushes himself every time
he trains. Not only is josh a good athlete he is an excellent student. Oh and by the way he loves video games!

Read More

WOD: Tuesday November 14th 2017

WARM UP

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotation
Static Squat Hold with Plate 45 #or 25#

 

Bench Press

Warm Up eet /reps
1st Set 30 – 50% 8 Reps
2nd Set 60% 5 Reps
3rd Set 70% 3 Reps
4th Set 80% 1 Rep
5th Set 90% 1 Rep
6th Set(MAX OUT) 100%1 Rep
7th Set(MAX OUT) + 2-5%

 

WOD

Cindy Full of Grace

3 cycles for time:

3 rounds of Cindy ( 5 Pull ups,10 Push ups,15 Air squats

10 clean and jerks (135/95#)

WOD: Monday November 13th 2017

Warm up

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotation
Static Squat Hold with Plate 45 #or 25#

BACK SQUATS

Warm Up Sets /reps
1st Set 30 – 50% 8 Reps
2nd Set 60% 5 Reps
3rd Set 70% 3 Reps
4th Set 80% 1 Rep
5th Set 90% 1 Rep
6th Set(MAX OUT) 100%1 Rep
7th Set(MAX OUT) + 2-5%

 

WOD 1

3 RFT

21-15-9
Over Head Squat 96/65
SDHP 95/65

WOD 2

“Annie”

50-40-30-20-10
Double Unders
Abmat Sit Ups

 

 

WOD: Saturday November 11th 2017

WARM UP

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

WOD

AMRAP

  • Five 5-minute AMRAPs in 25 minutes
  • From 0:00-5:00
  • 5 Snatches (95/65)
  • 15 Wall Balls 20/14
  • From 5:00-10:00
  • 16 Thrusters (95/65)
  • 16 Pull Ups
  • From 10:00-15:00
  • 10 Power Cleans (95/65)
  • 10 Burpees
  • From 15:00-20:00
  • 15 Front Squats (95/65)
  • 20 Kettlebell Swings (53/44)
  • From 20:00-25:00
  • 10 Push Ups
  • 20 Abmat Sit-Ups

WOD: Friday November 10th 2017

WARM UP

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

WOD 1

EMOM X 5

5 Touch and go Squat Cleans (Choose a single weight to go across with.)

 

WOD 2

4 Rounds for Time
5 Box Jump Overs 24/20
20 DU’s
10 HRPU
20 DU’s
15 KB SDHP 62/44
20 DU’s

WOD: Thursday November 9th 2017

WARM UP

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

PUSH PRESS

5@ 40%
5@ 50%
5@ 60% as many reps as you can

WOD

Rounds and Reps

Ladder Up 17 Min
3-6-9-12-15-18 Etc

Push Press 115/85
T2B

WOD: Wednesday November 8th 2017

Deadlifts (Deload Weak)

Total Weight

5 Reps @ 40%
5 Reps @ 50%
5 Reps+ @ 60% (AS MANY REPS AS YOU CAN)

Back Warm Up

3 Sets of Pull Ups as many as you can each set unbroken

Back

Total Weight

4 Super Sets

10 Barbell Rows 135/95
20 Shrugs 135/95

Back

4 Sets

Rear Delt Flys 20 Reps

TRX

2 Rounds

30/30

TRX Rows/Knee Tucks

WOD: Tuesday November 7th 2017

Dynamic Warm up #2

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

Bench Press

5 Reps @ 40%
5 Reps @ 50%
5 Reps+ @ 60% (AS MANY REPS AS YOU CAN)Superset with 10 push ups

Bergener Warm Up

1 Down Up
2 Elbows high & Outside
3 Muscle Snatch
4 Snatch Lands 2″ 4″ 6″
5 Snatch Lands (Full)

Skills Transfer

6 Snatch Push Press
7 Overhead Squats
8 Heaving Snatch Balance
9 Drop Snatch
10 Snatch Balance

Randy

75 Snatches 75/55

 

WOD

100 KB Swings 62/44 with 10 air squats at the top of every minute

WOD: Monday November 6th 2017

Dynamic Warm up #2

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

Endurance

For Time
50 Double Unders 3:1 (Scaled)
10 Burpees
40 Double Unders 3:1 (Scaled)
10 Burpees
30 Double Unders 3:1 (Scaled)
10 Burpees
20 Double Unders 3:1 (Scaled)
10 Burpees
10 Double Unders 3:1 (Scaled)
10 Burpees

Strength

Back Squat

5 Reps @ 40%
5 Reps @ 50%
5 Reps+ @ 60% (AS MANY REPS AS YOU CAN)

Clean Complex

5×1 work up to a heavy set

1 High Pull
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk

WOD: Monday October 30th 2017

Fran

21-15-9

Thrusters 95/65
Pull Ups(TRX)

 

Strength

Bench Press

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
5 Reps @ 75%
3 Reps @ 85%
1 Reps +@ 95%

Mid Line Conditioning

5 Sets
20 V-Ups
15 Trunk Crunches
20 Seconds Hollow Holds
20 Seconds Supermans

 

WOD: Thursday October 26th 2017

Strength

Push Press

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%

Partner Wod 1

AMRAP x5

5 Power Snatch 115/75

The first person completes 5 snatches while the other rests. Alternate like this for the full 5 minutes.

 

WOD 2

10 Minute ALT EMOM
A. 6 Box Jump Burpees (24/20)
B. 3 Clean & Jerks (135/95)

WOD: Wednesday October 25th 2017

Dynamic Warm up #2

Run to Police dept
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

Deadlifts

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%

 

Back

Good Mornings
3×5 choose a weight thats challenging
3 x 15 Reverse Hyper Ext (Box)
WOD
4 Rounds

20 Medball Sit & Trow 20/14
30 Double Unders
20 T2B

WOD: Tuesday October 24th 2017

Dynamic Warm up #2

Run to Police dept
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

Bench Press
Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%

WOD
 6 x 12 Big Clean Complex
  • 6 Sets for Max Load
  • High Hang Clean + Hang Clean + Clean + Push Press
  • High Hang Clean + Hang Clean + Clean + Push Jerk
  • High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

WOD: Monday October 23rd 2017

Dynamic Warm up #2

Run to library and back
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

Strength

Back Squat

Score Type:: Total Weight

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%
Snatch Combo
Deadlift+High Pull+Power Snatch (1+1+1)x2x3
WOD
3 Rounds for Time
30-20-10

Abmat Sit Ups
KB High Pulls 62/44
Box Jumps 24/20

WOD: Saturday October 21st 2017

Dynamic Warm up #2

Run to library and back
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

WOD 1

“Annie”

50-40-30-20-10
Double Unders
Abmat Sit Ups

WOD 2

4 Rounds for Time
25 Wall Balls 20/14
25 Plate lunges 45/25
25 KB Swings 62/44
25 Plate Ground 2 OverHead 45/25

WOD: Monday October 2nd 2017

Endurance

3 minutes Double Unders
Every time you miss do 3 Burpees (If your doing single unders do 5 Burpees every time you miss)

Strength

3Press+3Push Press+3Push Jerk

Use a weight you can handle on the press which is the hardest

WOD 1

EMOM X 8
3 Power Cleans 135/95

WOD 2

21-15-9
Pull Ups
Goblet Squats 62/35

WOD: Tuesday September 26th 2017

Bergner Warm Up and Skills Transfer

1 Down Up
2 Elbows high & Outside
3 Muscle Snatch
4 Snatch Lands 2″ 4″ 6″
5 Snatch Lands (Full)
Skills Transfer
6 Snatch Push Press
7 Overhead Squats
8 Heaving Snatch Balance
9 Drop Snatch
10 Snatch Balance

WOD

Total Time

Randy
75 Snsatches 75/55

Strength
1RM Deadlift
Warm up with
8 reps 30-50%
5 reps 60%
3 reps 70%
1 rep 80%
1 rep 90%
1 rep 100%
1 rep 100% +2-5%

CORE
100 weighted abmat sit ups 45/25

WOD: Monday September 25th 2017

New Warm Up Limber 11

IT-BAND FOAM ROLL

10-15 passes

IT-band foam roll IT-band foam roll

2

ADDUCTOR FOAM-ROLL

10-15 passes

Adductor foam-roll Adductor foam-roll

3

SMR GLUTES W/LAX BALL

30 sec.-2 min.

SMR glutes w/LAX ball SMR glutes w/LAX ball

4

BENT-KNEE IRON CROSS

5-10 per side

Bent-knee iron cross Bent-knee iron cross

5
Roll-over into V-sit Roll-over into V-sit

6
Rocking frog stretch Rocking frog stretch

7

FIRE HYDRANT HIP CIRCLE

10 reps forward/backward per leg

Fire hydrant hip circle Fire hydrant hip circle

8

MOUNTAIN CLIMBER

10 reps per leg

Mountain climber Mountain climber

9

COSSACK SQUAT

5-10 reps per side

Cossack squat Cossack squat

10

SEATED PIRIFORMIS STRETCH

20-30 sec. per side

Seated piriformis stretch Seated piriformis stretch

11

REAR-FOOT-ELEVATED HIP-FLEXOR STRETCH

5-10 reps (hold 2-3 sec.) per side

Rear-foot-elevated hip-flexor stretch Rear-foot-elevated hip-flexor stretch

 

Bergner Warm Up
1 Down Up
2 Elbows high & Outside
3 Muscle Snatch
4 Snatch Lands 2″ 4″ 6″
5 Snatch Lands (Full)

Skills Transfer

6 Snatch Push Press
7 Overhead Squats
8 Heaving Snatch Balance
9 Drop Snatch
10 Snatch Balance

Endurance
5x 200m Run  ( record your fastest time)

AMRAP x5 Snatch

With a partner for 5 min do 5 reps alternating. choose a weight that is challenging you and your partner.

Squat Clean 5×2

Squat Clean 80% 1rm

WOD: Saturday September 23rd 2017

 

WOD1

9-Minute AMRAP

3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Holds Front Rack 95/65 (75/55)

3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Holds Tricep-extension On Box

3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Holds Bar Hang

 

WOD2

With a 4-Minute Time Cap
2 Rounds for Time

– 20 Dumbbell Reverse Lunges (10/leg)
– Partner Wheelbarrow Walk 7 yards
– 20 Dumbbell Cleans
– Partner Wheelbarrow Walk 7 yards 

Athletes decide who does what. It doesn’t matter as long as the work gets done.

 

WOD: Thursday September 21st 2017

Strength

Clean max effort

Warm up as follows

Set 1-5Reps 55-60%
Set 2-3Reps 65-70%
Set 3-1Rep 75-80%
Set 4-1Rep 85-90%
Go for your PR

Strength
EMOM X8
Every minute on the minute perform 1Hang power Snatch +1 Power Snatch @ 70% of 1RM

Met-Con 

100 KB Swings For Time 62/44

 

WOD: Saturday September 16th 2017

1. Conditioning
With a Running Clock
A. At the 0:00

Ladder Up 10 min
2-4-6-8-10-12…..ect
Clean & Jerk 95/65
T2B

B. At the 10:00
AMRAPX5
Burpees

C. At the 15:00
“For time:For time:
1 round of:
60 KB Swings 53/35
40 Wall Balls 20/14
20 Push Press 95/65
Then, 2 rounds of:
40 KB Swings 53/35
30 Wall Balls 20/14
15 Push Press 95/65
Then, 3 rounds of:
20 KB Swings 53/35
15 Wall Balls 20/14
10 Push Press 95/65

WOD: Monday September 11th 2017

Endurance

500M Row For Time

 

WOD

Total Time

100 DU
5 Clean & Jerks 155/125
75 DU (3:1)
5 Clean & Jerks 135/115
50 DU (3:1)
5 Clean & Jerks 115/95

WOD

EMOM X10
ODD: 7 PULL UPS
Even: 10 Wall Balls unbroken 20/14

Core Conditioning

100 Abmat Sit Ups 45#/25#

WOD: Monday Aug 28th 2017

Olympic Weightlifting

Snatch

2 Position Squat Snatch Floor + Hang Warm up accordingly
70% 1+1
75% 1+1
80% 1+1 x3

Snatch Push Press + Snatch Balance 

From the rack
increase weight each set 3+3×5

Back Extensions 4×6
back extensions using a barbell:
Use 45/35/15# bar

“Annie”

50-40-30-20-10
Double Unders
Abmat Sit Ups

WOD: Thursday Aug 24th 2017

Olympic Lifts Complex

Snatch

Power Snatch + Hang Squat Snatch
5x(1+1)

Cleans

Power Clean + Hang Squat Clean +Jerk
4x(1+1+1)

Squats

Front Squat
6 sets 3,3,2,2,1,1

WOD
2 Rounds

30 Burpees
20 Wall Balls
10 reverse Lunges  35/26 R/L

WOD: Wednesday Aug 23rd 2017

Dead Lift 1rep max

Female Novice/Masters
75, 85, 105, 125, 145, 165, 175, 185
Male Novice/Masters
95, 115, 155, 195, 235, 275, 295, 315

Female Intermediate
95, 105, 125, 145, 165, 185, 195, 205
Male Intermediate
145, 165, 205, 245, 285, 325, 345, 365

WOD

For Time

100 Kettlebell High Pulls (53/35)
100 Sit-Ups
100 Air Squats
100 Push-Ups

 

WOD: Tuesday Aug 22nd 2017

Dynamic Warm Up/Bergener Warm Up

Olympic Weightlifting

Cleans

  1. cleans: WARM UP with 3 position cleans then: warm up to 5 sets x 1 reps @80%.
  2. clean  pulls: .  3 sets x 3 reps @ 100%
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. back extensions using a barbell: come to parallel and pause 2 sec.  4 sets x 6 reps.
  5.  WOD
    21-15-9
    Pull Ups
    KB Swings 62/44

WOD: Monday Aug 21st 2017

Dynamic Warm Up/Bergener Warm Up

Olympic Weightlifting

Snatch

3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  65%X1+1+1, 70%x1+1+1, 75%x1+1+1, 78%x1+1+1 x 3

Snatch Pull’s
90%x3,  100%x3x2

Snatch Press/OHS
snatch push press+OHS: 3+3 x 5 increase weight each set.

 

Back Squats

3×5 65% Across

Core

“Annie”
50-40-30-20-10
Double Unders
Abmat sit ups

WOD: Saturday Aug 19th 2017

 

WOD

AMRAP x 9

6 min
15 Box Jumps overs 24/20
15 Pull Ups

3 min
Shoulder to overhead  115/95 scale 95/65

Strength

3 Rounds

DeadLifts (Use about 70% of 1rm)
20 reps
1 min rest
20 reps
2 min rest
20 reps

WOD
AMRAP X 10
15 Wall Balls 20/14  Scaled 14/10
10 SDHP 115/95 scaled 95/65
5  Over Bar Burpees

WOD: Wednesday Aug 16th 2017

Conditioning

5 x 200m Run

WOD

Dirty Thirty

For Time

30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders

WOD: Wednesday Aug 16th 2017

Strength

Complex

Press, Push Press and Push  Jerk explained
3 sets of  3 (increase weight if your able to execute with good form)

Front Squat
5×3 Across @ 70%

RDL’s ( Romanian Deadlifts)
3×5 (Use a weight that is challenging)

WOD
Grace
135/95 Clean & Jerk
30 Reps

WOD: Tuesday Aug 15th 2017

Barbell Conditioning 
EMOMx10
Minutes 1-5: 4 Snatches (115/85)
Minutes 6-10: 6 Clean and Jerks (115/85)

 

Met-Con
For Time:
21-15-9
Sumo Deadlift High Pull (115/75)
Box Jumps 24/20

WOD
15-10-5
Kettlebell Swings (62/44)
Toes to Bar

800 Meter Run w/Med Ball 20/14

5-10-15
Kettlebell Swings (62/44)
Toes to Bar

WOD: Monday Aug 14th 2017

1. Barbell Conditioning 
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/85)

2. Conditioning 
AMRAP 3, Rest 3:00
18  Burpees
Max Thrusters (65/35)

AMRAP 3, Rest 3:00
15 Burpees
Max Thrusters (75/45)

AMRAP 3, Rest 3:00
15 Burpees
Max Thrusters (85/55)

AMRAP 3
9  Burpees
Max Thrusters (95/65)

WOD: Saturday Aug 12th 2017

Core Conditioning
For Time
100 ABmat Sit Ups

Dead Lifts

2×20 Unbroken tap and go Make sure you use a weight you can handle. (2 minute rest between sets)

WOD

21-15-9

Shoulder to Overhead 95/65
Wall Balls 20/14
Burpees

 

WOD: Tuesday Aug 8th 2017

Strength Cycle Week 5

Bergener Warm Up

Snatch
65%  3x 2
70% 3x 2,
75%   3x 1

Clean & Jerk
65%  3x 2
70% 3x 2,
75%   3x 1

  WOD
4 sets; no rest:
6 DB or KB snatch (from below knees) – use 2 weights
6 box jumps 24/20
12 KTE

WOD: Saturday Aug 5th 2017

Strength

Dead Lifts

2×20 Unbroken tap and go Make sure you use a weight you can handle.

WOD 1

9-Minute AMRAP

3 Minutes
Box Jumps 24/20 (20/20)
3 Minutes
Shoulder-to-overhead 95/65 (75/55)

3 Minutes
 Bar Hang (Every time you come off the bar do 3 burpees)

WOD 2
With a 4-Minute Time Cap
2 Rounds for Time

30 Dumbbell or Kettlebell Reverse Lunges (15/leg)
5 walk outs
30 Dumbbell or Kettlebell Cleans
5 walk outs

Dumbbell Variations:
Intermediate Men: 35lb
Intermediate Women: 20lb
Novice/Masters Men: 20lb
Novice/Masters Women: 10lb

 

WOD: Friday Aug 4th 2017

1. Gymnastics Conditioning 
6  HSPU
rest 1 min 
5  HSPU
rest :45
5  HSPU
rest :30
4  HSPU
rest :15
3  HSPU
*doesn’t have to be unbroken

2. KettleBell Snatches
10-9-8-7-6-5-4-3-2-1 R/L (Bell Must start on the floor for each rep)

3.Core Conditioning

50 Abmat Sit Ups
30 Knees 2 Elbows
20 Toes 2 Bar

4.Mobility

WOD: Saturday July 28th 2017

WOD1

9-Minute AMRAP


3 Minutes
– Sumo Deadlift High Pulls 95/65(75/55)
3 Minutes
– Box Jumps 24/20 (20/20)
3 Minutes
– Shoulder-to-overhead (same weight as above)

 

WOD 2 – The Walking Dead Michelle N.
5-Reps At 8-Stations EMOM Deadlift Ladder 

Female Novice/Masters
75, 85, 105, 125, 145, 165, 175, 185
Male Novice/Masters
95, 115, 155, 195, 235, 275, 295, 315

Female Intermediate
95, 105, 125, 145, 165, 185, 195, 205
Male Intermediate
145, 165, 205, 245, 285, 325, 345, 365


Score 2: Combined load of each Athletes’ best 5-rep deadlift
and 5 additional pounds/rep above 5 will be given for the 8th bar.

 

WOD 3
4 RFT

15 Wall Balls
5  Burpees

15 Wall Balls
10 Burpees

15 Wall Balls
15 Burpees

15 Wall Balls
20 Burpees

 

 

 

 

WOD: Thursday July 27th 2017

Strength Cycle Week 3

Snatch Balance 3×4
Power Snatch + Snatch 1+1 x 5

Clean Complex x 4 (Use a weight you can handle)

Power Clean
Hang Squat Clean
Squat Clean
Push Jerk
Split Jerk

WOD
21-15-9
Deadlifts 225/175
Over Bar Burpees

WOD: Tuesday July 25th 2017

Important Notification

By now all members should have gotten a welcome email from our new gym software company called Triib.  If your payments go through on the first of the month or before the 15th of the month that payment will be processed by mind body.  Your welcome email should contain a username and a pass word.  Please update your profile and billing information.  You must keep a credit card on file(mandatory) even if you pay cash,  You will continue to be billed after the 1st by Mindbody until you update your billing information in Triib  If you have any issues getting this done please notify me so I can guide you through this process.

Thanks Coach Kev

Strength Cycle Week 3

Mid Hang Snatch High Pull + Mid Hang Muscle Snatch  2+2 x3 (use 40% of Snatch with 1 min rest
Clean & Jerk 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest

 

WOD

4 RFT
400m Run
15 Power Snatches (95/65)

 

 

WOD: Monday July 24th 2017

Strength Cycle Week 3

Back Squat 3×5
Snatch Deadlift 3×3
Push Press 5×5

WOD

“DT”
5 ROUNDS FOR TIME:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
*Scaled 135/95 or 115/75

WOD: Saturday July 22st 2017

  • WOD 3 – Burp, Jump and Row Balls to the Wall
  • With a 10-Minute Running Clock

    PART 1

    – 60 OverBar Burpees
    – While Your Partner Does Single Unders (SU)

    Switch every time the rope jumper stops or misses.

    One partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

    Score 3: Time to completePART 2

    – SDHP 95/65
    – While Your Partner Does Wall Balls

    Partners must switch every 15 wall balls OR if the ball hits the ground.

 

5-Rep Deadlift 8-Station Ladder….EMOM

WOD 2 STANDARDS

8 bars will be pre-loaded and ready to go. On 3-2-1-Go! you and your partner will approach the first bar and, within 1 minute, BOTH of you will deadlift it for 5 reps.

The 8th/Final Bar = AMRAP!
REPS MUST BE CONSECUTIVE

WOD: Tuesday July 18th 2017

Strength Cycle Week 2

Berner Warm up

Hang Muscle Snatch 40% of Snatch 3×3
Clean & Jerk +Power Clean
55% 1+1+1 x2
60%1+1+1 x2
65%1+1+1 x2

WOD

3 RFT

30 Double Unders
20 KB Swings 65/44
10 Box Jumps

WOD: Monday July 17th 2017

Strength Cycle Week 2

Back Squat 3×5 (about 80%)
Snatch Deadlift 3×3 (Not max but challenging)
Push Press 5×5 (about 75%)

WOD

3RFT
10 Pull ups (Strict or weighted if you can.  No Kipping)
15 Med Ball Sit & throw

WOD: Saturday July 15th 2017

1. Conditioning
With a Running Clock
A. At the 0:00

Ladder Up 10 min
2-4-6-8-10-12…..ect
Clean & Jerk  95/65
T2B

B. At the 10:00
AMRAPX5
Burpees

C. At the 15:00
“For time:For time:
1 round of:
60 KB Swings 53/35
40 Wall Balls 20/14
20 Push Press 95/65
Then, 2 rounds of:
40 KB Swings 53/35
30 Wall Balls 20/14
15  Push Press 95/65
Then, 3 rounds of:
20 KB Swings 53/35
15  Wall Balls 20/14
10 Push Press 95/65

WOD: Thursday July 13th 2017

Dan Whitten | Age 28 | Grimes, Iowa

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WOD: Monday July 10th 2017

Strength Cycle

 

5×5 Back Squat
5×3 Clean Deadlift
5×3 Push Press
5×3 Jerk Dip Squat

The jerk dip squat is to help keep the bar on your shoulder during the jerk portion of the clean & jerk.

WOD
3 rounds

20 Pull ups
20 Abmat sit ups ( unbroken)

WOD: Saturday July 7th 2017

Festivus Games

WOD 1

9-Minute AMRAP

3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Front-rack hold 95/65 (75/55)

3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Tricep-extension hold on box

3 Minutes
– Shoulder-to-overhead (same weight as above)

WOD2

With a 10-Minute Running Clock

PART 1

– 60 Over Burpees
– While Your Partner Does Single Unders (SU)

Switch every time the rope jumper stops or misses.

One partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

PART 2

– SDHP 95/65
– While Your Partner Does Wall Balls

Partners must switch every 15 wall balls OR if the ball hits the ground.