09/30/17

Saturday Partner WOD

AMRAP 10
- 10 Wall ball jump squats
- 30 Double Unders
- 10 Push ups

*rest 3 min*

AMRAP 10
- 8 Burpees
- 8 power Snatches (95/65)
- 8 air assuaut cals

*rest 3 min*

AMRAP 10
- 3 wall walks
- partner holds a plank

09/29/2017

A) MOFO 10
- Front Squats (4x82.5%)
- 20 Hammer Curls HAP

B) DB Lateral Raises
3x20 HAP

C) Conditioning

For Time:

Buy in:
50 Jingle Jangles

Then, 4 rounds of...
-10 Pull Ups
-20 Wall Balls
-30 Ab Mat Sit ups

Cash out :
50 Jingle Jangles

09/28/2017

A) MOFO 12
-Bench Press (4x82.5%)
-:30 L-Sits

B) Static Good Morning Holds
Accumulate 5 min in a GM

C) For Time:

-50 Clusters (95/65)
-50 Russian Twists (53/35)
-50 Burpees
-50 Clusters (95/65)

*20 Min time cap

09/27/2017

A) MOFO 10
- Deadlifts (4 x 82.5%)
- 8 Strict Dips

B) Hip Thrusts
4 x 8 HAP

C) Conditioning
AMRAP 16

-16 T2B
-24 Box Overs
-36 DB snatches (45/30)

09/26/2017

A) E2M 10
- Push Press (4x82.5%)
- 10 Max Height Squat Jumps

B) Goblet Carry
600 m HAP

C) Conditioning
MOFO 18

- 5 unbroken Hang Squat Cleans (165/125)
- 30 Double Unders

09/25/2017

A) MOFO 12
- Back Squats (4x82.5%)
- :30 Handstand Holds

B) Arnold Presses
4×10 HAP

C) Conditioning

For Time:
- 30 Power Snatches (75/55)
- 30 Wall Balls
- 35 Power Snatches (75/55)
- 35 Wall Balls

15 min time cap

SUNDAY FUNDAY

During today's class we will be doing the Hero WOD fundraiser for Paul Horny.

 https://www.facebook.com/events/1053542718081869/?ti=as

Please check out the event. If you're able, I encourage everyone to attend for support. If you're not able to attend the WOD at 4pm at Mid Michigan Muscle, then you can donate your $10 at class this morning at 11am and I will personally bring it when I go at 4.

09/23/2017

Saturday Partner Workout

Buy In:

1 Mile Running

Then...

For Time:

-  100 Partner Burpees
- 90 Pull Ups
- 80 Power Cleans (135/95)
- 70 Jingle Jangles
- 60 Inch Worms
- 50 OH Plate Lunges (45/25)
- 40 Wall Ball Squat Toss
- 30 Thrusters (135/95)
- 20 T2B

Cash Out: Annie
50 - 40 - 30 - 20 - 10
Ab Mat Sit Ups
Double Unders

GET BIG!!!!

09/22/2017

A) MOFO 10
-Front Squats (6 x 75%)
-20 Kroc Rows HAP (10 per arm)

B) DB Bench Press
3 x 20 HAP

C) Conditioning

EMOM 20

-15 Box Jumps
-15 DB Push Jerks (45/30)
-20 Ab Mat Sit Ups
-200 ft Prowler Push (4/3)

09/21/2017

A) MOFO 12
-Bench Press (6x75%)
-:30 L-Sit on Rings

B) Zercher Holds in Bottom Squat
Accumulate 5 Min

C) Conditioning

AMRAP 15

-20 K-Bell OH Lunges (53/35)
-20 American Swings (53/35)
-100 ft K-Bell Drags (53/35)

09/20/2017

A) MOFO 10
- Deadlifts (6 x 75%)
- 8 Strict Dips

B) Upright Rows
4 x 20 HAP

C) Conditioning
For Time:

30 - 20 - 10
HSPU

150 - 100 - 50
Double Unders

09/19/2017

A) MOFO 10
- Push Press (6 x 75%)
- :30 Superman Hold

B) Goblet Carry
600m HAP

C) Conditioning:

EMOM 15
- 1 Bear Complex (185/135)
- 5 Pull Ups

09/18/2017

A) MOFO 10
- Back Squats (6x75%)
- Arnold Presses (8xHAP)

B) Weighted Sit ups
3x30 HAP

C) Conditioning:
For Time...
- 50 Burpees
*every 30 seconds - 1 clean and jerk (155/114)

09/17/2017

SUNDAY FUNDAY

Partner WOD

Two AMRAP 15

- Double Unders (as many as possible)
- 100m Sled drags (45/90)
*score = # Of double unders. While partner a is dragging the sled, partner B is doing dubs.

**3 min rest**


- 30 Deadlifts (225/155)
- 200ft DB Lunges (45/30)
- 30 DB Push Press (45/30)

09/16/2017

Partner WOD

2 Rounds for Time:

100 Thrusters (115/75)
80 partner wall ball sit ups
60 power Snatches (75/55)
40 T2B
20 Burpees pull ups

09/15/2017

A) MOFO 10
- Front Squat (8x65%)
- 8 Strict Chin Ups

B) DB Lateral Raises
4x12 HAP

C) Conditioning
EMOM 20
1. Sled Push/Pull 100ft
2. 10 Air Assault Cals
3. 15 Ball Slams
4. 200 M Row

09/14/2017

A) Every 2 min for 12 min

- Bench Press (8x65%)
-20 Russian Twists (HAP)

B) Zercher Holds
Every 2 min for 10 min
HAP

C) Conditioning
AMRAP 12
- 15 DB Front Squats (45/30)
- 15 American Swings (53/35)
- 15 Box Overs

09/13/2017

A) MOFO 10
- Deadlifts (8 x 65%)
- 400 ft Run

B) DB Hammer Curls
3x20 HAP

C) Conditioning
4 RFT
- 15 C2B
- 30 Wall Balls
- 100m Run

09/12/2017

A) Every 2 min for 10 min
- 8 Push Press @ 65%
- 30 bicycle kicks

B) Farmer's carry
300m HAP

C) Conditioning

EMOM 15
- 3 UB Hang squat clean and jerk (155/105)
- 5 Burpees

09/11/2017

A) MOFO 10

- Back Squats 

8x @ 65% 

- Arnold Presses

8 x HAP

B) Weighted Plank

3 x 1min HAP 

1 min rest 

C) Conditioning 

AMRAP 10 

- 10 renegade manmakers (45/30)

- 50 Double Unders 

Finisher: 

20 cals bike or rower 

SUNDAY FUNDAY

  09/10/2017

Partner WOD - Teams of 2

For Time:

A)
- 60 Burpee Box Overs
- 200 Air Squats
*Both partners working at same time. While partner 'a' chips away at 60 BBOs, partner 'b' tackles the 200 air squats
*Cannot move on till both disciplines are complete

B)
- 200 Goblet Lunges (53/35)
- 100ft Wheel Barrel Walk
*Complete the WB walk every 50 lunges
*One partner lunging at a time

C)
- 120 Pull Ups
- Deadlift Hold (205/145)
*Pull up reps don't count till the bar is stood up and is being held at the top of a deadlift

D)
- 150 Wall Balls
- Curb & Back run
*Both partners working at same time
*When partner 'a' gets back from run, partner 'b' stops wall balls and partners switch work

*********YOU PICK YOUR CHOICE OF WHICH 3 YOU WISH TO COMPLETE***********

09/09/2017

Saturday

* Partner WOD*

"Three's Company"

On a running clock, complete the following:

- Double Grace - 60 Clean & Jerks (135/95)

- Double Fran -

42 * 30 * 18

Pull Ups
Thrusters (95/65)

- Double Annie

100 * 80 * 60 * 40 * 20

Double Unders
Ab Mat Sit Ups

09/08/2017

A) Bench Press
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) DB Bench Press
4x12 HAP

C) Conditioning :
EMOM 20
- 2 min of running
- 2 min of battle ropes
- 2 min of rowing
- 2 min of burpees
- 2 min of assault bike

*The purpose of this EMOM 20 is to maintain a steady pace. There's not an assigned number of reps for each exercise because I want you to go by feel. Pick a pace that keeps your from having to stop because you're too exhausted. Push yourself, but this is not by any means a sprint. For those of you that wear your fitness watch/ tracker type deals, maintain a heart rate of about 70-80% of your HR Max.

9/07/2017

A) Deadlifts
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) 600m Plate Carry
HAP
- Plate must be carried in a hugging fashion. Not a farmers carry, not behind the head, not in one hand. Hug the plate. Walk with it. Love it. Enjoy the time you spend with your plate because 600m will be done before you know it, and you'll soon find yourself missing the plate. Life might get confusing for a while, but then one day (probably next week, tbh) you'll run into the plate again. And if you left that plate on bad terms, it'll probably be even more challenging to hold the plate once more. Just keep that in mind.

C) Conditioning:

EMOM 15
- 3 Squat Cleans (205/145)
- 10 Box Jumps

https://www.instagram.com/p/BYtCFPQnMYZ/https://www.instagram.com/p/BYtCFPQnMYZ/

9/06/2017

A) OHS
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) Bicep Curls & JM Press Superset

- 5x12 Each Arm HAP

C) Conditioning

AMRAP 18
- 2 T2B
- 2 HSPU
- 20 Goblet Squats (53/35)
- 400 ft Run
*Every round increase the T2B and HSPU reps by 2*
*Goblet squats and running never changes*

09/05/2017

A) Back Squat
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) Strict Press
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

C) Conditioning:
AMRAP 10
- 5 Power snatches (135/95)
- 10 V-ups
- 12 Burpees

Finisher: 30 calories on assault bike not for time

09/04/2017

HAPPY LABOR DAY 

We will be doing a Hero Workout in Honor of Lt. Andrew Nuttall who gave the ultimate sacrifice on 12/23/2009.  Lieutenant Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.  He is survived by his parents, Richard and Ethel Jane Nuttal

May his memory and the memories of all the other brave men and women who gave up their lives for us and our country never be forgotten.

"Nutts"

For Time:

- 10 HSPU

- 20 Deadlifts (250/205)

- 25 Box Jumps (30/24)

- 50 Pull Ups 

- 100 Wall Balls 

- 200 Double Unders 

- 400m Run with Plate (45/25)

09/03/2017

Sunday Funday

*Partner WOD*

E3M - each partner does 1 round of 'Cindy'

5 rounds for time

50 Thrusters (100/70)
50 DB power cleans (45/30)
50 Wall ball sit ups

*1 partner working at a time*

09/02/2017

Partner WOD (teams of 2)

For Time:
1 mile run
100 Burpees
100 Deadlifts 185/135
100 back squats 135/95
100 Push jerk 95/65
1000 Double Unders