WOD 9/22/17

2 Rounds:
10 Banded X-Walks
10 DD PushUps
20 Kossack Squats

Then 2 Rounds:
10 Banded Pull Throughs
10 Hamstring Pulldowns

A) OHS E4MOM
5@70%
3@80%
1+@90%

B) 5RFT:
400m run
21 KBS 35/25
15 Box Jumps 24/20
9 DD PushUps
*25min CAP

Competitors:
5RFT:
400m run
21 KBS 55/35
15 Box Jumps 30/24
9 Ring Dips
*25min CAP

Mobility:
Hip + Shoulder Recovery


G.O.A.T. Work:
4 Rounds:
In 3min Complete:
250/200m Row
10 G2OH @95/65
5 Burpees

WOD 9/21/17

YOGA TONIGHT @7:00PM IN RED HILL
$6 DONATION FOR HURRICANE RELIEF

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - OH Banded Distraction, Worlds Greatest, Knee-to-Wall
WarmUp1

3 Rounds:
1min Flutter Kicks
:30 Rest
1min Windshield Wipers
:30 Rest

Then Junkyard Dog WarmUp


A) 15min Gymnastics Block of Handstand Walk Progressions
1) BB OH Hold :30
2) HSH Facing Wall :30
3) HSH Kick up to Wall :30
4) Free Standing HSH :10
5) Handstand Walk 25"

B) For Time:
55 Deadlifts @50%
55 Wall Balls (20/14)
55 Cal Row
55 HSPU
*13min CAP

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
Not For Time:

BB Complex:
8min to a heavy set,
3 Cleans
3 Front Squats
3 Push Press

WOD 9/19/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch -  Worlds Greatest, Knee-to-Wall, Couch
WarmUp4

High Knees
Soldier Kicks
Butt Kicks
Reach+Pull w/ Lunge+Twist
Side Shuffles
Carioca
Power Skip Forward
Power Skip Backward
Alt Side Lunges


A) 10 Rounds:
E:90MOM
2 Power Clean
1 Clean + Jerk

B) These need to be done at Max Effort -
4min AMRAP
5 Power Cleans @65-75%
35 DUs

4min Rest

4min AMRAP
5 Power Cleans (same weight as above)
35 DUs

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
EMOMx10
Min1 - 10 KB OHS (alt sides each round)or 15 Goblet Squats 55/35
Min2 - 7-10 PullUps or 15-20 Ring Rows

WOD 9/18/17

PreClass Work:
FoamRoll - Calves, Quads, IT Band
Stretch - OH Band Distraction, Scap PullUps, Scap PushUps
WarmUp1 + Squat Therapy

0:00-3:00
Whiteboard Discussion

3:00-10:00
3 Rounds:
3 HSPU
6 DD PushUps
9 T2B
12 Lunges

10:00-20:00
A) Front Squat E4MOM
5@70%
3@80%
1+@90%

20:00-23:00
WOD SetUp

23:00-48:00
B) 5 Rounds:
3min AMRAP

5 Pullups
10 Pushups
15 SitUps
20 Squats
3min Rest
(25min)

Competitors:
“Barbara”

5 RFT:
20 Pullups
30 Pushups
40 Sit-Ups
50 Squats
3min Rest after each round
*Goal is 3min work/3min rest, NO CAP

Mobility:
Couch Stretch

Roll-Out Recovery

G.O.A.T. Work: 
5 Rounds:
1min Max Rope Climbs
1min Rest

 

WOD 9/15/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Low Back, Couch, Knee-to-Wall, Worlds Greatest
WarmUp2

High Knees
Soldier Kicks
Butt Kicks
Reach+Pull w/ Lunge+Twist
Side Shuffles
Carioca
Power Skip Forward
Power Skip Backward
Alt Side Lunges

Burgerner Warm-Up

A) E:90MOM X10
2 Power Snatch @70-80%
(15min)

Partner WOD
8-10 Rounds:
200m Run
10 Burpees
*20:00 CAP, Partners Rotate Between Rest/Work by full rounds.
**Singles Rest work time for 5 Rounds.

Competitors:
10 Rounds:
Burpees over Partner (Partner in Low Plank)

Mobility:
Couch Stretch

Shoulder Banded Recovery

G.O.A.T. Work:
100 Flutter Kicks (on, 4 count)

WOD 9/14/17

HURRICANE RELIEF EFFORT:

MONTY COGGINS WILL BE TEACHING YOGA 7 - 8 PM THURSDAY NIGHT, SEPTEMBER 14 IN THE RED HILL BREWING COMPANY TAPROOM. DONATE $6 FOR AN ALL - LEVELS YOGA CLASS AND A BEER. 100% OF THE PROCEEDS WILL GO TO HURRICANE RELIEF. COME ROLL OUT YOUR MAT, BUILD COMMUNITY, BREATHE, FLOW, AND QUENCH YOUR THIRST TO HELP ALL THOSE WHO HAVE BEEN IMPACTED. PLEASE COME OUT AND SUPPORT THIS WONDERFUL CAUSE!

 

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads, IT Band

Stretch - Worlds Greatest, OH Banded Distraction, Knee-to-Wall
WarmUp1+WarmUp4 BB Complex

2 Rounds:
10 Banded X-Walks
10 DD PushUps
20 Kossack Squats

Then 2 Rounds:
10 Banded Pull Throughs
10 Hamstring Pulldowns

A) Deadlift E4MOM
5@70%
3@80%
1+@90%

B) 3 Rounds for Reps:
1min Thrusters @75/55
1min Box Jumps @24/20
1min Slam Balls @20/15
1min SDLHP @75/55
1min Rest
(14min)

Competitors:
Thrusters @95/65
Box Jump @30/24
Slam Balls @30/20
SDLHP @95/65

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
NFT:

50 Windshield Wipers

WOD 9/13/17

HURRICANE RELIEF EFFORT:

Monty Coggins will be teaching yoga 7 - 8 pm Thursday night, September 14 in the Red Hill Brewing Company taproom. Donate $6 for an all - levels yoga class and a beer. 100% of the proceeds will go to hurricane relief. Come roll out your mat, build community, breathe, flow, and quench your thirst to help all those who have been impacted. Please come out and support this wonderful cause!

Bullet Proof Shoulders

A1) Shoulder Press (Clean weight up)
5@70%
3@80%
1+@90%
:30 Rest

A2) Back Squat
(From the Rack)
5@70%
3@80%
1+@90%
:30 Rest

A3) 1min Max Reps Burpees
3min Rest
*A) should take 20 minutes

B) 21-15-9
Power Cleans @135/95
Pushups
*10min CAP

Competitors:
”Elizabeth”
21-15-9
Squat Cleans @135/95
Ring Dips
*10min CAP

Mobility:
Couch Stretch
Pigeon Pose
Shoulder Recovery

G.O.A.T. Work:
10 Rounds:
:30 ME/:30 @50%
Row/Bike/Sprint

WOD 9/12/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads, IT Band
Stretch - OH Banded Distraction, Worlds Greatest, Knee-to-Wall
WarmUp2

8min AMRAP:
:30 BB OH Hold
:30 HSH
8/10 Cal Row
10 Scap Pullups
10 Scap PushUps
10 Wall Slides
10 Worlds Greatest

A) 10-12 MIN
Overhead Squat/OH Tech Work

B) EMOMx5
Min1 - 7-10 T2B
Min2 - 35 DUs
Min3 - 5 OHS @65% 1RM
Min4 - 8-12 Cal Row (Row up to :45 for max calories)
(20min)

Competitors:
10 T2B
35 DUs
OHS @65%
15 Cal Row

Mobility:
Pigeon Pose

Foam Roll Posterior Chain

G.O.A.T. Work:
5 Rounds:
Complete in 2min:
200m Run
10 S2OH @115/85
*Rest remainder of time

9/11 Tribute WOD

— 9/11 —
NEVER FORGET

September 11, 2017, will mark the 16th anniversary of the devastating 9/11 attacks in New York. We do this workout every year to honor the lives of those lost in the terror attack. We all know life is a precious gift and can be taken away at any given moment so take time today to appreciate the life you have, the people in your life, and those who protect this country on a daily basis. 

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Worlds Greatest, OH Banded Distraction
WarmUp1 +
WarmUp4 BB Complex

TAKE :30, EVEN A MINUTE OF SILENCE BEFORE STARTING THE WORKOUT TO REMEMBER THIS TRAGIC DAY AND APPRECIATE THE LIFE YOU HAVE AND THOSE THAT ARE IMPORTANT TO YOU.

9/11 Tribute WOD

2001m Row/Run (1-mile Run + 400m Run)
11 Box Jumps (30/24)
11 Thrusters (125/85) *125 Deaths at the Pentagon
11 Burpee C2B Pullups
11 Power Cleans (175/120) *AA Flight 175 South Tower
11 HSPU
11 KBS (70#/50#)
11 T2B
11 Deadlift (170/120) *Flight 77 and Flight 93
11 Push Jerk (110/75) *110, Number of Floors in each Tower
2001m Row/Run (1-mile Run + 400m Run)

Mobility:
Couch Stretch
Pigeon Pose

G.O.A.T. Work:
100 Rockers
*5 burpees every time you stop to rest