Monday

I know I was bad this weekend, how about you? Let's clean it up with Cheyenne's Birthday WOD!

3 RFT
30 BURPEES
30 LUNGES
30 T2B

GET IT DONE!

Also, you can now check the Workout of the day @ the official Integrated Martial Arts Academy website, integratedma.com.

Saturday

Time to burn it out for the weekend, so you can relax on sunday!

15 min amrap
200m
5 power snatch
7 burpees

molon labe

Friday....

As you all know, we do a difficult wod on Fridays, usually a girl or hero...todays is:

"Elizabeth"
21-15-9
Clean 135/95
Ring dip

Get it!

A light day, for the storm to come....

3 min AMRAP: 3 power clean, 3 burpees
2 min AMRAP: 2 power snatch, 2 burpees
1 min AMRAP: 1 deadlift, 1 burpee

Cash out: 100 double unders

Monday 11.08.22

Monday is pure conditioning, thanks to the Wilson County Fair. I know you all ate fried-(insert food here)-on-a-stick plus whatever else you could find to shove in your mouth this weekend...that includes me. Own it!

10 Rounds
7 wallball
7 clapping push up
100m sprint

Go heavy, then light

Warm up with the bergener today....then get a bar and practice your push jerk.

Strength: Jerk 1-1-1-1-1...Rest 5-10 minutes
Metcon:
3 Rounds for time of:
Snatch, 15 reps @ 75#
Burpee, 15 reps

Chipper, anyone?

For Time:

800m Run
50x Jumping Squat
50x SitUp
50x Superman
400m Run
30x Wallballs
20x Burpees
10x Pullup

Enjoy!

Tuesday

Every 2 minutes for 16 minutes, complete:

1 Power Clean
3 Push Press
Max double unders

Post loads and least reps of DU to board

I'm sure everyone had a long, relaxing weekend- So I'll ease you back in with a short burst...

21-15-9
OHS
C2B

Get it!

Thursday Strength

On the minute for 15 minutes, complete the following couplet:

1 Clean
1 Jerk

You should operate above 80% of your current 1rm Clean & Jerk.

Wednesday...

Keepin' it metcon  today, get ready to go heavy on Thursday:

4 Rounds for time of:
8 reps of:
Thruster
Burpee
Power Clean
Pullup

BAM!

Tuesday 11.08.09

We are going to have a couple more metcon style workouts until about Thursday, I'm gonna throw some technique and heavy weight at you all, so get ready.

Today...

AMRAP 15
3 ring dips
9 push ups
18 double unders

Enjoy!

Monday..

We all love mondays, right?

4 RFT
400m
50 Air Squat

It's Friday, Friday, gotta get down on Friday.

Pump up the Rebecca Black, because its totally Friday. Hit this wod to her sweet jams.

For time:
Clean and Jerk 2,4,6,8,10 reps (155#)
1 round of "Cindy" Between sets

Thursday's WoD

After a heavy day and punishing your hands on the barbell and pullup bar, now it's time to punish the palms outside on the ground!

5 RFT
Box Jumps, 15 reps
25 meter broad jump
Sit Ups, 30 reps
25 meter bear crawl

ENJOY!

Wednesday

Find your max thruster in 10 minutes
Rest 5 minutes then:
5 min AMRAP
1 thruster 85% Max
5 pullups

Tuesday 11.07.02

All Bodyweight today, Ladies...

800m Sprint
Rest 5 mim
THEN:
10 RFT
15 Jumping over the bar squats,
15 Push Ups