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Wednesday, February 20th, 2019

Skill/Strength: Skills Stamina Building

5 Rounds: Complete each round as fast as possible

12/9 Cal Bike or Row + 15 CTBs

13/10 Cal Bike or Row + 13 CTBs

14/11 Cal Bike or Row + 11 CTBs

15/12 Cal Bike or Row + 9 CTBs

16/13 Cal Bike or Row + 7 CTBs

  • Rest 1 min between rounds



WOD: “Dragon”

14 min AMRAP:

28 TTBs

14 Thrusters 95/65

14 Burpees over the bar

24 TTBs

12 OH Squats 115/75

12 Power Snatch 115/75

20 TTBs

10 Power Cleans 135/95

10 Shoulder to Overhead 135/95 

16 TTBs

8 Dead Lifts 155/105

8 Hang Squat Cleans 155/105

12 TTBs

with remaining time Max Reps Squat Clean Thrusters 185/125



rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

Dragon.JPG

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Tuesday, February 19th, 2019

Oly Work - 7 Periods of 90 sec each: 

  • 1 Bear Complex, increase weight each round

  • Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead



WOD: “Giza”

For Time: 15 min cap

60 Cal Row

50 Wall Balls 20/14

40 Burpees over the bar

30 Front Squats 95/65

20 Push Press 95/65

10 Bar MUs


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

Giza.JPG

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Monday, February 18th, 2019

 Strength: Squat/Skill Stamina Building

Every 2:00 mins x 5:

  1. 12 Back Squats @ 35% + 6 TTBs
  2. 10 Back Squats @ 40% + 7 TTBs
  3. 8 Back Squats @ 45% + 8 TTBs
  4. 6 Back Squats @ 50% + 9 TTBs
  5. 4 Back Squats @ 60% + 10 TTBs



WOD: “Chivalry”

For Time: 16 min cap

21-15-9

Pull Ups

Power Cleans 95/65

15-12-9

HSPUs

Power Cleans 115/75

12-9-6

CTBs

Power Cleans 135/95


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

IMG_2937.JPG

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Friday, February 15th, 2019

Skill/Strength Stamina:

Hang Power Clean Cycling: All reps Unbroken

4 periods of 2:30 each. 

  1. 15 reps unbroken - (35%)

  2. 12 reps unbroken - (45%)

  3. 9 reps unbroken - (55%)

  4. 6 reps unbroken - (65%)



WOD: “Jeffrey Walz”

9 RFT: 24 mins

5 Clean and Jerks 155/105

10 Pull ups


This Firefighter Hero WOD is dedicated to Jeffrey Walz, FDNY, Ladder 9, who was killed on September 11, 2001.


For 37-year-old Jeffrey Patrick Walz, the best things in life were simple: A bike ride to work. A trip to the Bronx Zoo with his son. Watching a Giants game with his brother. Spending time with his wife.


In the midst of a successful career in engineering, Mr. Walz made a decision to follow in his father's footsteps nine years ago, when he became a firefighter with Ladder 9 in the East Village.


His retiree firefighter father worked in both Manhattan and Staten Island. On the morning of Sept. 11, Ladder 9 went to the World Trade Center shortly after the terrorist attack. A number of his fellow firefighters were able to get out of Tower 1 before it collapsed, but Mr. Walz is one of several men in his unit who are still missing.

Screen Shot 2019-02-10 at 8.57.47 PM.png

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Thursday, February 14th, 2019

Skill Work: TTBs

6 min EMOM:

Odd: 3 Strict TTBs + 6 TTBs

Even: 10 Sec L-Sit + 15 sec rest + 10 Sec L-Sit


Scale Options:


Strength: Power Snatch Cycling

All reps Touch and Go

4 periods of 2:30 each. 

  1. 15 reps unbroken - (40%)

  2. 12 reps unbroken - (45%)

  3. 9 reps unbroken - (50%)

  4. 6 reps unbroken - (60%)



WOD: “Crunch Roll”

12 min AMRAP:

75 Wall Balls 20/14

200m run

45 Box Jump Overs 24/20

200m run

25 Dead Lifts 225/155

200m run

Max reps Rope Climbs 15’

  • Score is total reps

  • 200m = 1 rep


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort


crunch-roll.jpg

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Wednesday, February 13th, 2019

Skill/Strength: Skills Stamina Building

5 Rounds: Complete each round as fast as possible

12/9 Cal Bike or Row + 16 Pull Ups

13/10 Cal Bike or Row + 14 Pull Ups

14/11 Cal Bike or Row + 12 Pull Ups

15/12 Cal Bike or Row + 10 Pull Ups

16/13 Cal Bike or Row + 8 Pull Ups

  • Rest 1 min between rounds



WOD: “Molly”

For Time: 15 min cap

30 TTBs

30 DUs (9 cals)

6 Power Cleans 185/125

25 TTBs

50 DUs (15 cals)

9 Power Cleans 185/125

20 TTBs

60 DUs (18 cals)

12 Power Cleans 185/125

15 TTBs

75 DUs (21 cals)

15 Power Cleans 185/125


  • 1 DU = 2 Singles or number of cals listed


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

molly-450x261.jpg

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Tuesday, February 12th, 2019

Oly Work - 5 Periods of 2 mins each: 

  • Snatch Balance x 3 from the rack.

  • This is technique practice, the goal is to get better, not to see how much weight you can put on the bar.

  • Increase weight each round only if it feels good and you can do each rep proficiently 



WOD: “Hot Pockets”

15 min AMRAP:

  • 3 rounds of:

3 Power Snatch 115/80

3 HSPUs (18 reps)

  • THEN: 3 rounds of:

6 Power Snatch 115/80

6 HSPUs (54 reps)

  • THEN 3 rounds of:

9 Power Snatch 115/80

9 HSPUs (108 reps)

  • THEN 3 rounds of:

12 Power Snatch 115/80

12 HSPUs (180 reps)

  • THEN 3 rounds of:

15 Power Snatch 115/80

15 HSPUs (270 reps)

  • THEN 3 rounds of:

18 Power Snatch 115/80

18 HSPUs (378 reps)


  • Reps go up by 3 every three rounds


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area


hot_pocket_sleeping_bag.jpg

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Monday, February 11th, 2019

 


Strength: Squat/Skill Stamina Building

Every 2:30 mins x 5:

  1. 12 Back Squats @ 35% + 6 HSPUs or 40% of max set
  2. 10 Back Squats @ 40% + 8 HSPUs or 50% of max set
  3. 8 Back Squats @ 45% + 9 HSPUs or 60% of max set
  4. 6 Back Squats @ 50% + 8 HSPUs or 50% of max set
  5. 4 Back Squats @ 60% + 10 HSPUs or 70% of max set



WOD: “Scrambled”

5 RFT: 19 min cap

3 Bar MUs

6 Burpees over the bar

9 Thrusters 95/65

12/10 Cal Row

  • 1 BMU = 1 Burpee Pull Up


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

IMG_2839.JPG

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Friday, February 8th, 2019

Skill/Strength Stamina:

Power Clean Cycling: All reps Touch and Go

4 periods of 2:30 each. 

  1. 15 reps unbroken - (45%)

  2. 12 reps unbroken - (55%)

  3. 9 reps unbroken - (65%)

  4. 6 reps unbroken - (75%)



WOD: “Patrick Byrne”

For Time: 30 min cap

10-9-8-7-6-5-4-3-2-1

Thrusters 136/95

Pull Ups


THEN:

1-2-3-4-5-6-7-8-9-10

Overhead Squat 95/65

HSPUs


This Firefighter Hero WOD is dedicated to Patrick Byrne, FDNY, Ladder 101, who was killed on September 11, 2001. After Pleasant Plains resident and firefighter Patrick D. Byrne injured his foot battling a fire in Brooklyn last year, his mother asked him to try to be more careful on the job. On Sept. 11, Mr. Byrne and his colleagues at Ladder Co. 101, Brooklyn, saved countless lives when they responded to the alarm at the World Trade Center. Now Mr. Byrne is one of hundreds of firefighters lost that day.

Screen Shot 2019-02-01 at 9.07.30 PM.png

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Thursday, February 7th, 2019

Skill Work: Pull Ups

8 min EMOM:

Odd: 4 Strict Pull Ups + 6 Chest to Bar

Even: 9 Super-mans + 9 v-ups all with PVC in hands


Scale Options:

  1. 3 strict pull ups + 6 kipping Pull Ups (or 4 CTBs)

  2. 2 Negatives and 4 Kipping Pull Ups

  3. 2 Negatives and 10 Ring Rows



WOD: “BelAZ-75710”

16 mins running clock 

Part A:

For time:

70 Wall Balls 20/14

30 Dead Lifts 225/155

50 DUs

30 Wall Balls 20/14

20 Dead Lifts 225/155

100 DUs


Then right into:

Part B:

  • With remaining time complete a max lift: Clean

  • May use any type of Clean (Squat, Power or Split)


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

belaz.jpg

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Wednesday, February 6th, 2019

Skill/Strength: Skills Stamina Building

2 Rounds:

50 DUs + 5 Strict HSPU, 


  • OR 50% or you max set of Strict HSPU, 

  • OR 70% of your max Kipping HSPUs

  • Rest 1 min between rounds


Then, go right into:


3 Rounds:

30 DUs + 12 HSPUs + 20 DUs


  • OR 60% of max set of HSPUs if less than 20

  • rest 1 min between rounds


WOD: “Bandersnatch” 

14 min AMRAP:

6 TTBs

15 Squat Snatch 95/65

12 TTBs

12 Squat Snatch 115/80

18 TTBs

9 Squat Snatch 135/95

24 TTBs

6 Squat Snatch 155/105

30 TTBs

With remaining time; Max reps Squat Snatch 175/115 


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

Bandersnatch.jpg

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Tuesday, February 5th, 2019

Strength: Oly Day - EMO2M x 6: Power Clean + Hang Squat Clean + Squat Clean


Take 5-10 mins to warm if needed


WOD: Part A:

“Trapeze Act”

(25 min total time)

5 min AMRAP:

21/17 Cal Bike

Then rounds + reps;

9 Bar MUs

9 Burpee Box Jumps 24/20

(Scale: Bar MUs = 1 Burpee Pull Up)


  • 5 min rest


Part B:

5 min AMRAP:

27/24 Cal Row

Then rounds + reps:

15 Chest to Bar Pull Ups

15 Burpee Box Jumps 24/20


  • 5 min rest


Part C:

5 min AMRAP:

400m run

Then rounds + reps:

21 Pull Ups

21 Burpee Box Jumps 24/20


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area


trapeze.jpg

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Monday, February 4th, 2019

 Strength: Squat Stamina Building

Every 2 mins x 5: from the ground for extra credit

  1. 12 Front Squats @ 40% + 10 TTBs
  2. 10 Front Squats @ 45% + 9 TTBs
  3. 8 Front Squats @ 50% + 8 TTBs
  4. 6 Front Squats @ 55%+ 7 TTBs
  5. 4 Front Squats @ 65% + 6 TTBs



WOD: “Jurassic Park”

For Time: 20 min cap

400m run

1 Rope Climbs 15’

12 Cleans135/95

9 Shoulder to OH 135/95

400m run

2 Rope Climbs 15’

9 Cleans 155/105

6 STOH 155/105

400m run

3 Rope Climbs 15’

6 Cleans 185/125

3 STOH 185/125

400m run

4 Rope Climbs 15’

(Time stops when you reach the 15’ mark)


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

MCDJUPA EC032 MCDJUPA EC032

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Friday, February 1st, 2019

WOD: “Roberts Ridge”

For Time: 30 min cap

10 Clean and Jerks 135/95

20 Kettlebell Swings 53/35

30 Thrusters 75/55

40 Pull-Ups

50 Burpees Over the Bar (with bumper plates)

60 Wall Ball Shots 20/14

70/60 Calorie Row


In March 2002, a combined task force began Operation Anaconda to trap and destroy Al Qaeda and Taliban forces in the Shahi Kot valley in eastern Afghanistan. During this campaign, a small U.S. force fought a 17-hour intense battle against enemy forces on the mountaintop of Takur Ghar, which came to be known as Roberts Ridge.


roberts ridge.jpg

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Thursday, January 31st, 2019

Skill Work: Pull Ups

6 min EMOM:

Odd: 3 Strict Pull Ups + 3 Kipping + 3 Butterfly

Even: 9 hollows + 9 v-ups all with PVC in hands


Scale;

  1. 2 Negatives and 3 - 5 Kipping Pull Ups

  2. 2 Negatives and 10 Ring Rows



WOD: “The Punisher”  

10 RFT: 15 min cap

3 Snatch 135/95

7 Burpees over the bar


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

punisher.jpg

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Wednesday, January 30th, 2019

Skill/Strength: Skills Stamina Building

5 Rounds:

Complete 50 DUs, Then 12 HSPUs, OR 1 max set of HSPUs if less than 12

  • rest 1 min between rounds


WOD: “Silverback”

For Time: 16 min cap

Buy in: 12 Bar MUs

  • Then 3 rounds of:

20/17 Cal row

20 Alternating DB Snatch 50/35

20 Pull Ups

Cash out: 8 Bar MUs


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort


silverback.jpg

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Tuesday, January 29th, 2019

Strength: Oly Day - EMO2M x 5: Complete Complex every 2 mins, increase weight every interval: 


Complex: Power Snatch + Hang Squat Snatch + OHS 


Scaled Option: From the rack, complete a Snatch Balance, then drop the bar on the ground, then perform Power Snatch + Hang Snatch + OHS


Take 5-10 mins to warm if needed


WOD: “Dead Pool”

(25 min total time)

5 min AMRAP:

30/25 Cal Bike

then rounds + reps of:

11 TTBs

11 Box Jump overs 24/20

11 Dead lifts 225/155


  • 5 min rest


5 min AMRAP:

90 DUs

then rounds + reps of:

8 TTBs

8 Box Jump overs 

8 Dead Lifts 275/185


  • 5 min rest


5 min AMRAP:

400m run

then rounds + reps of:

5 TTBs

5 Box Jump overs

5 Dead Lifts 315/205


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

dead+pool.jpg

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Monday, January 28th, 2019

Strength: Squat Stamina Building

Every 2 mins x 5: 

  1. 12 Front Squats @ 35% + 10 TTBs

  2. 10 Front Squats @ 40% + 9 TTBs

  3. 8 Front Squats @ 45% + 8 TTBs

  4. 6 Front Squats @ 50%+ 7 TTBs

  5. 4 Front Squats @ 60% + 6 TTBs



WOD: “Chaos Theory”

For Time: 16 min cap

21 HSPUs

15 Power Cleans 135/95

9 CTBs

21 Power Cleans 135/95

15 CTBs

9 HSPUs

21 CTBs

15 HSPUs

9 Power Cleans 135/95


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

chaos.jpg

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Friday, January 25th, 2019

 


Mobility

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Group Mobility: Foam Rolling Quads, TFL

(https://youtu.be/ATnkMIjS9eQ) 2 -3 mins


Warm Up:

20 squats

20 push ups

20 ring rows

15 squats

15 push ups

15 ring rows

10 squats

10 push ups

10 ring rows


WOD: “Patton”

For Time: (40 min cap)

25 Deadlifts 155/105

400 meter Run

10 Strict Pull-Ups

10 Clean-and-Jerks 155/105

800 meter Run

10 Strict Pull-Ups

10 Clean-and-Jerks 155/105

10 Strict Pull-Ups

800 meter Run

10 Clean-and-Jerks 155/105

10 Strict Pull-Ups

400 meter Run

25 Deadlifts 155/105


Shane Eric Patton, Son of James J. Patton and Valerie A. Berdeski, was a U.S. Navy SEAL. He was killed in action in Afghanistan on June 28, 2005 and was 22 years old.


On that day he was called into action when four of his fellow teammates were under attack and outnumbered by 120. Shane and other brave SEALs jumped into a helicopter to go get them. When they arrived they started to descend to let the seals out. Right at that moment the helicopter was shot down by an RPG (Rocket Propelled Grenade).

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Thursday, January 24th, 2019

 

Skill work: Toes to Bar

5 mins to practice stringing TTBs kip technique

Then:

8 min EMOM:

Odd: 6-12 TTBs - You may break them up anyway you want, but the goal is to string them together. (Do an amount that is challenging, but doable. May increase or decease reps as EMOM progresses, depending on how you feel. Scale: Knees to Elbows or Hanging Knee Raises, again the goal is to string them together correctly)

Even: 5 hollows + 5 v-ups all with PVC in hands



WOD:Part A:

“Wynwood”


AMRAP x 4

30/25 Cal Bike

Max Hang Power Cleans 135/95


rest 4 min


Part B:

AMRAP x 4

40/35 Cal row

Max Shoulder to Overhead 135/95


rest 4 min


Part C:

AMRAP x 4

44 DUs (88 singles)

6 Thrusters 135/95

(rounds + reps)


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

IMG_2526.JPG

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