Wednesday, 14 October WOD

Shogun Family, check out our new Shogun events page. We are hosting our first competition and potluck on Halloween day, October 31.

Warm-Up10 Minutes
Strength / SkillOverhead Squat
20 minutesStart with the Bar, then add weight to determine max unbroken set of 5
7 – 7 – 6 – 6 – 5 – 5
(maintain form over weight – the bar may
be your 5 rep max – or close to it)
AMRAP 15 minutes
12 x  Wall Ball   (20# / 14#)
9 x Kettle Bell Swings     (53# / 35#)
6 x  Chest to Bar Pull Ups

Friday, 9 October WOD

Warm-up: 10 minutes

Strength          (every 2 or 3 minutes)

5 Rounds NOT for time                      (maintain good form) 

10 x Right Arm Dumbbell Clean and Jerk      (50# / 35#)

10 x Left Arm Dumbbell Clean and Jerk        (50# / 35#)

Metcon:           7 Rounds for Time – 20 Minute Time CAP

7 Front Squats  (95# / 65# )                (Start from the floor)

            7 Burpees        

            7 Toes To Bar

Thursday, 8 October WOD

Warm-up: 10 minutes

Strength/Skill

Every 2 minutes for 8 rounds              

12 x SDHP                              (53# / 35#)

Metcon:           20 Minute CAP           

10 rounds for time: 

10 wall balls shots                  (20# / 14 at a 10’ / 9’ target)

10 Kettle Bell Swings             (53# / 35#)

Wednesday, 7 October WOD

Warm-up: 10 minutes

Strength/Skill              (15 minutes)

6 Rounds NOT for Time         (every 2 or 3 minutes) 

10 x Deadlifts (Work to a heavy load – reps should be touch and go / unbroken)

Metcon

5 Rounds For Time

10 x Overhead Squats            (95# / 65#)

10 x Power Snatch                (95# / 65#)

Tuesday, 6 October WOD

Warm-up: 10 minutes

Strength/Skill              (15 minutes)    EMOM

6 x Pull Ups                (try for unbroken sets for every minute)         

Metcon

10 Rounds for time:   (time cap at 20 Minutes)         

            10 x Box Jumps / Step Ups                (24” / 20”) 

10 x Push Ups

            10 x AB Mat Sit Ups

Monday, 5 October WOD

Warm-up: 10 minutes

Strength/Skill

Every 2 minutes for 8 rounds             (maintain good form)

10 x Thrusters             (Rx = 95# / 65#)      

Metcon: 

7 Rounds for time:                (20 Minute CAP)

10 burpees

200 meter run              (250 M Row)

Friday, 2 October WOD

Warm-up: 10 minutes

Strength

15 Minute EMOM

8 x Kettle Bell Swings     (53#/35#)

Metcon:           1 Round for Time:   

EMOM – 3 Burpees   (starting on minute zero)

            50 Power Snatch  (95# / 65#)

            50 Overhead Squat  (95# / 65#)

Wednesday, 30 September WOD

Warm-up: 10 minutes

Strength / Skill:           

Alternating EMOM (20 minutes)

Even Minutes = 10 x Wall Balls          (20# / 14#)

Odd Minutes = 10 x Push Ups

METCON:       10 RFT:                       

            10 x Deadlift               (95# / 65#)

10 x Hang Clean          (95#/65#)                   

            10 x Front Squat         (95#/65#)

(Reduce one repetition each round = 9 Deadlift + 9 Hang Clean + 9 Front Squat, 8 DL, + 8 HC, etc etc)

Tuesday, 29 September WOD

Warm-up: 10 minutes

Strength/Skill:             4 Rounds – 20 Minute Cap

400 M x Run   (or 500 M x Row)

12 x Sumo Deadlift High Pulls            (53# / 35#)

Metcon:           5 Rounds for time:      (time cap at 20 Minutes)         

            20 alternating Dumbbell Overhead Lunge (50# / 35#)

            20 alternating Dumbbell Clean and Jerk   (50# / 35#)