Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180406

Friday, 06 April 2018 00:00

Warm-up:

Superset
3x20 Alternating Mountain Climbers
3x20 Hollow Rocks
3x20 Leg Lifts

Superset

3x10 each Side Landmine Rotational Punch
3x45 Second Side Plank each Side
3x20 Hip Bridge

Skill/Strength:
Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Aim for a new 1 RM if there is time.

WOD:
Two Person Partner WOD.
Alternate reps until reaching the prescribed number.

70 Box Jumps (24”/20”)
70 Burpees
70 Lunges (in place)
70 Sit-ups
70 Pull-ups
70 Jumping Squats

Accessory Work*:
*perform as a superset
3 Rounds:
5 Bench Press @80%
10 Strict Pull-ups
*perform as a superset
3 Rounds:
8-12 DB Bench Press
8-12 DB Row
Choose a weight you fail at 8-12 reps.

20180405

Thursday, 05 April 2018 00:00

Warm-up:
2 Rounds
5 Russian Baby Makers
5 Pvc Jump Squats
5 Lunges Each Side
5 Plank Leg Slides Each Side
Buy-in on reverse lunge with the bar 10-20 reps

Skill/Strength:
Superset each side.
3x3 Front Rack Reverse Lunges @50% 1RM Front Squat*
3x4 Lateral Jumps
*Increase weight as needed

WOD:


In 10 minutes complete:

30 Front Squats (185/135)
Run 100m until time cap.

Record total number of runs to include any runs started within the time cap.

Accessory Work:

TABATA x 2
KB Farmers Carry Holds
(The purpose is to train/strengthen your grip. Pick something heavy)

Accumulate 3 minutes hanging from the pull-up bar.

20180404

Wednesday, 04 April 2018 00:00

Warm-up:
2 Rounds
250m Row
10 Mountain Climbers
5 Ring Rows

Skill/Strength:
3 Hang Power Snatch
2 Power Snatch
1 Overhead Squat
Use a PVC for 2-3 rounds and then a barbell. Then find a MAX weight you can go unbroken with for all reps.

WOD:
“CG 6535”

4 Rounds:
400m Run
65 Squats
35 Burpee Pull-ups

Can be done individually or in teams of 2-4. If done in teams, complete the run together. Divide reps up as necessary. All reps of a single movement must be completed prior to beginning the next movement.

Scale:  Burpee Pull-ups to Pull-ups and band as needed.

Accessory Work*:
*perform as a superset

3x60 second Weighted plank

3x15 Weighted Sit-ups (AHAP)

3x20 Leg lifts or Candlestick

20180402

Monday, 02 April 2018 00:00

Warm-up:
5 Squat Cleans w/bar
15 Shoulder taps
10 Power Cleans
15 Shoulder taps
5 Squat Cleans
15 Shoulder taps

Skill/Strength:
EMOM 10

Odd: 8 Strict Toes-to-Bar
Even: Max distance Handstand Walk (make 3 attempts)

WOD:
Power Clean 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

Front Squat 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

SET UP 2 bars and superset these together*

Optional*:
*perform as a superset

3x6

Single leg RDL at 30% 1RM DL
Bulgarian Split Squat with dumbbells. As heavy as possible. Each leg

20180330

Friday, 30 March 2018 00:00

Strength: 1 ¼ Front Squat 5x5 at 65%
-4 count lower, ¼ way up from the bottom, back down, then fully extend = 1 rep.

WOD:
“Turbo”




Teams of 2 Relay

Each athlete will run the prescribed distance before moving on.

One works, one rests.

Partners must “high five” during the switch or you lose cool points.

Both athletes complete the following for time:

Run 50m
Run 100m
Run 200m
Run 400m
Run 800m

25 Minute Time Cap







20180329

Thursday, 29 March 2018 00:00

Strength: Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Aim for a new 1RM today.

WOD:
21-15-9


Single-Arm Dumbbell Snatches (50/35)
Bar Muscle-Ups

Scale:
Single-Arm Dumbbell Snatches (35/20)

Chest-to-Bar Pull-Ups, even if you need a band to assist to get there.

20180328

Wednesday, 28 March 2018 00:00

Strength: Hang Power Snatch 3-3-3-3-3 reps.
Increase weight as needed. Focus on explosiveness of the hips.

WOD:
3 Rounds for Time of:

Run 800 meters
15 Deadlifts (275/183)
15 Strict Handstand Push-Ups

31 Minute Time Cap

Scale 1:
3 Rounds for Time of:

Run 800 meters
15 Deadlifts (185/123)
15 Handstand Push-Up Variations

Scale 2:
3 Rounds for Time of:

Run 400 meters
15 Deadlifts (185/123)
15 Push-Ups

Page 1 of 226

WOD Calendar

« April 2018 »
Mon Tue Wed Thu Fri Sat Sun
            1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30            

Member Login

Find Us on Facebook