Sunday Feb 24th, 2019

February 24, 2019 / By j0ssy

WOD.. for quality

-Single-dumbbell overhead squat 5-5-5-5-5 reps. (do each side)

-Bench press 3-3-3-3-3 reps

-5 attempts at a max set of triple-unders (or highest level “unders”)

Be sure to warm up jump rope before attempting max set. I’d suggest a one minute skip followed by three 30s rounds of warmup. Rest as needed Get as heavy as possible with good form on the weighted movements

Scaling Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Beginner Option Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps 10 minutes of jump rope practice

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Friday Feb 22nd, 2019

February 22, 2019 / By j0ssy

25 min EMOM

1- D-Ball ground to Box

2- Rope Climbs

3- 5 lateral Hurdle Jumps*

4- Farmers Carry

5- HS hold or walk/Wall walk 40sec work on each station

*Pick a height you can rebound from. If rebounding is not in the cards for you then a height that you can jump over and land on the other side safely is fine.

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Thursday Feb 21st, 2019

February 21, 2019 / By j0ssy

WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots 19-cal. row

VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

NOTES

The workout begins with the medicine ball on the groundand athlete standing tall. After the call of “3, 2, 1 … go,”the athlete will pick up the ball and perform the wall-ballshots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19calories before the athlete can unstrap and move back tothe wall-ball shots for the next round.

The athlete’s score will be the total number of repetitionscompleted within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

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Tuesday Feb 19th, 2019

February 19, 2019 / By j0ssy
Complete as many rounds as possible in 20 minutes of:
-25-cal. row
-25 hip extensions
-25 GHD sit-ups
 
Stagger starting may relieve congestion on GHD machines. If congested, then people must come off of the machine every time they break.
 
Scaling
Athletes who don’t have much experience with the GHD but should be cautious of the full Rx dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.
 
Intermediate Option
-25-cal. row
-10 hip extensions
-15 arched body rocks
-10 GHD sit-ups
-15 hollow rocks
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
-15-cal. row
-15 good mornings, 45 / 35 lb.
-15 hollow rocks
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Monday Feb 18th, 2019

February 18, 2019 / By j0ssy
Snatch balance
-7 sets of 1 rep
Find 1 RM
 
https://www.youtube.com/watch?v=XuFaD1sAVGI
https://www.youtube.com/watch?v=D5BUtMk0INY
 
Scaling
The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus on speed and positioning.
Beginner Option
Overhead squat 3-3-3 reps
Behind the neck jerk 1-1-1 reps
Snatch balance 1-1-1 reps
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