092013

Katlyn goin hard!

One of our own Mike is going to be riding from NY to Washington 
check out his story. click here





Friday

Level 2

Strength: Squat Clean & Split Jerk
In 15min Find 2RM Squat Clean & Split Jerk (2 squat cleans + 2 Split Jerks)

WOD: 3 Rounds For Time
25 Wall Ball
15 T2B's
* Coaches Choice Finisher 

-

Level 1

Pre-Skill: TT Row 250m For Time

Skill Builder: Med Ball Clean

WOD: 3 Rounds For Time
25 Med Ball Cleans
15 K2E/Knee Raises

Finish With: Max Effort Plank Hold




Saturday

Skill Builder: Muscle Up Transition Work And Gymnastic Weaknesses (10)

WOD: "Michael"
3 Rounds For Time
800m Run
50 Back Extensions
50 Sit Ups



Sunday

Team WOD: 5 Rounds For Time
Teams Of 2
20 Burpee Box Jumps
20 Russian KB Swings
100 Jumps Rope Passes

If you are not willing to risk the unusual, you will have to settle for the ordinary. - jim Rohn

Post time, load, and number of reps completed to comments.

091813

Who's Cool I'm Cool

Wednesday

Level 2

Strength:

A. Build To A Heavy 1 Rep Thruster From The Ground (12)

B. At 60% Of A, Do A Ladder Of 1-10 Reps Thrusters (6 min cap)
(from the ground - squat clean thruster is ok - use DB's to scale)
Rest 3 min

C. 1 - 10 Of Pull Ups (6 min Cap)
Adv - C2B

-

Level 1

Skill: Thruster

Sets Of 8 Reps For (10)

WOD: AMRAP 5, Rest 3 min, AMRAP 5
5 Wall Ball
5 Pull Ups





Thursday

Level 2

Skill Builder:
4 Rounds
Rope Climb: 30sec AMRAP, Rest 30sec
5 HSPU's (ADAP), Rest 1min

WOD: MAP Session
5min on, 3min off 3 sets

1st Round:
10 KB Swings
10 KB Box Step Ups (alt legs - total steps)
5 Burpees

2nd Round:
10 Alt Arm DB Snatch
5 HRPU's

3rd Round:
10 KB Swings
10 KB Box Step Ups (alt legs - total steps)

-

Pre-Skill:
Rope Climb Positioning/Rope Pulls Off The Ground - "Spanish Wrap"

Skill Builder: Deadlift 10 Reps 2020 (10)

WOD: 5min On, 3min Off 3 Sets

1st Round
8 Russian KB Swings
4 Burpees

2nd Round
8 Box Step Ups (alt legs - total steps)
8 Sit Ups

3rd Round
8 Russian Swings
4 Burpees

Things do not happen. Things are made to happen. - John F. Kennedy

Post load, time, or total reps completed to comments.

091613

                 New York City Are You Ready!!





Monday

Level 2

Strength: Back Squat (20)
1, 6, 1, 6, 1, 6; 30X1, Rest 2 - 3 min.

WOD: AMRAP 15
200m Run
3 Muscle Ups (6 Pull Ups + 6 Dips/Bar Muscle Ups

-

Level 1

Skill Builder/Strength: Back Squat
8 Reps; 40X1

WOD: AMRAP 15
200m Run
5 Pull Ups
5 Push Ups
10 Air Squats




Tuesday

Skill Builder: 3 Position Power Snatch 4 - 5 Sets (12-15)
High Hang, Below Knee, Floor
Rest 2:00 min

WOD: 4 Rounds For Total Time - High Effort! (15)
7 Power Snatch (from the floor)
Row 100m (High Effort!)
Rest 2:30 min

Finisher: Max Plank Hold 45/25 Bumper On Back

-

Level 1

Pre-Skill: Row 200m, Rest As Rotations, 3 Sets

Skill Builder: Overhead Squat 8 Reps; 30X1 (10)

WOD: 5 Rounds For Total Reps (15)
30 sec on, 30 sec  off to rotate, No 1 min rest period
Row (cal)
Overhead Squat (bar or PVC)
Sit Ups

Either you run the day or the day runs you. - Jim Rohn

Post load, time, or reps completed to comments.

091313

Welcome to the Herd Reed!

Friday (CAP)

Strength: Press, Push Press, Power Jerk Complex
1 x Press
3 x Push press
5 x Push Jerk (that's one unbroken complex)
Final set (4th set) is to failure on Power Jerk (must be power not split)

WOD: 3 RFT
10 x Thrusters (95/65)
10 x Burpees
10 x C2B Pull Ups




Saturday (CAP)

WOD: 5 Sets For Time
15 HRPU's
15 KBS (Russian)
20 Walking Lunges
20 Dbl Unders
25 Row (cals)
25 Box Jumps - Step downs
(active recovery 3mins b/t sets)




Sunday ( NO CAP)

WOD: AMRAP
Team Of 2
200m Run (run together)
30 x Sit Ups
40' Bear Crawl (can split up as needed)

If you change the way you look at things, the things you look at change. - Wayne Dyer

Post time, load, or reps completed to comments.

091113

Welcome to the Herd Holly

Wednesday (CAP)

Level 2

WOD: "Kelly"
5 Rounds For Time
400m Run
30 Box Jumps 24"/20"
30 Wall Ball 20#/14#, 10#

-

Level 1

WOD: "Lil Kelly" (35 min cap)
5 Rounds For Time
400m Run
15 Wall Ball
15 Box Jumps + Step Down
Scale to 3 rounds as needed 



Thursday (CAP)

Level 2

Strength: Power Clean 4 - 5 Sets
1.1.1.1 (Rest 5 sec between reps) Rest 90 - 2 minutes between sets

3 x
1. Weighted Chin Ups 5x Rest 1min.
2. Weighted Dips 5x Rest 1min.
3. Weighted Sit Ups 5x Rest 1min.

Challenge: 1min. Max Cal Row

-

Level 1

Skill Builder: 3 Sets Of  Each
Banded Strict Pull ups x 10 - 30X0
Push Ups x 10

WOD: Full Tabata At Each Station
Row For Cal
No Push Up Burpees
Sit Ups
Score is total reps

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. - Confucius

Post time, load, or number of total reps completed to comments.

090913

  Great turnout for the WLC pre-lims on Saturday!






Monday

Level 2

Strength: 4 x
Deadlift x 5, 2020
Weighted Ring Dips x 5, 30X1

WOD: 5 Sets For Time: (20)
Rest 2 Min After Each Set

5 x Power Cleans (heavy - touch and go)
7 x Pull Ups (c2b or chin)
9 x Burpees With Jump & Reach



Tuesday

Level 1 - (Beginners)

Pre-Skill: Intro To The Burgener Warm Up With PVC

Skill Builder: Overhead Squat x 10 reps For 10 minutes

WOD: Alt Tabata x 3 Sets
Sit Ups
Row (Cal)
Burpees
Jump Rope Passes

-

Level 2

Skill Builder: Hang Power Snatch Complex 4 - 5 Sets
3 x Hang Power Snatch
3 x Behind The Neck Push Press
3 x OHS

Strength: Overhead Squat (10)
3 Attempts at 1RM

WOD: Alt EMOM In 12 Minutes
1. 5 x Hang Power Snatch
2. 15 x T2B
3. 15/12 Cal Row

Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all. - Norman Vincent Peale

Post load,  time, or completed reps to comments.

090713

Saturday (CAP)

All Levels

Skill Builder: TT 800m Run

WOD: 3R FT
10 x Deadlift (275/185)
50 x Double Unders


Sunday (No CAP)

WOD: "Helen Of Troy"
Teams Of 2
3 Rounds For Time
400m Run (together)
42 x KB Swings (1 person at a time only)
24 x Pull Ups (1 person at a time only)

You have to learn the rules of the game. And then you have to play better than anyone else. - Albert Einstein

Post time, load, and completed reps to comments.

090613

It's On!!

Friday

All Levels

Strength: Establish 1RM Push Press In 15 Minutes

Max Effort Plank On Elbows With 25#/10# On Butt

WOD: AMRAP 15
100m Run
5 Shoulder To Overhead
10 V-Ups
15 Overhead Lunges With A 45#/25# Bumper Plate

We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot. - Eleanor Roosevelt

Post time, load, and reps completed to comments.

090413

Last one back is a rotten egg!

Wednesday

All Levels

Strength: 12 Minutes Establish 1 RM Squat Clean

Pre-Struc: AMRAP 8 - KB Swings

WOD: 3R FT (10 min cap - scale to 15 reps per movement)
20 x Burpees
20 x T2B

-

Level 1

Skill Builder: Deadlift 5 x

Pre-Struc: AMRAP 4 - KB Swings

Rest 3 minutes, then

WOD: 3R FT
25 Wall Ball
20 Sit Ups



Thursday

All Levels

Skill Builder: 10 minutes: Handstand hold/Muscle Ups Transition/Turkish Get Up
30sec Handstand Hold (scale: walking, free-standing with partner, handstand wall hold, pike on box, or plank hold)
5 x Muscle Up Transition (work through the middle)
6 x Alt Arm Turkish Get Up

WOD:  AMRAP 3 - 3 x
5 HSPU
10 KB Swings (Heavy)
15 Goblet Squats
Rest 3 Minutes

Finisher 300m Row For Time

-

Level 1

Pre-Skill: 200m Run, Rest, 200m Run


Skill Builder: 20 Alt Arm Turkish Get Ups
KB Swing/Goblet Squat Mechanics & Points Of Performance


WOD: AMRAP 3 - 3 x
5 Push Ups
10 KB Swings (Russian)
15 Goblet Squats

Rest 2 Minutes Active: Walk/Mobility

Procrastination is opportunity's assassin. - Victor Kiam

Post load, time, or reps completed to comments.

090313

Test Yourself!

Tuesday

All Levels

4 x
Push Press 3 x (1 second hold overhead) Rest 30 seconds
Weighted Strict Pull Ups 4- 6 Reps Rest 1 min

For Total Time:
2 x Each Station (alternating stations through)
1. 8 x Burpees AFAP, Row 200m High Effort, Rest 90 seconds
2. 8 x Burpees AFAP, Run 200m High Effort, Rest 90 seconds
3. 8 x Burpees AFAP, 15 Cal Row High Effort, Rest 90 seconds

-

Level 1

Skill Builder: Rowing & Double Unders (10)
5 x (easy pacing)
Row Tech 1 min
Dbl Tech 1 min

WOD: AMRAP 15
50 x Jump Rope Passes
12 x Ring Row
Run 200m
Rest 1 minute active

Even if you fall on your face, you're still moving forward. - Victor Kiam

Post time, load, or reps completed to comments.