Blog Search

10/9/17-10/14/17

By: 0

Monday
WOD
AMRAP12
30 Double Unders
12 OH Squats 75/55

Strength
2-2-2-2-2
Wtd Pull Ups

Tuesday
Strength
5×3 High Hang Clean

WOD
Team Chipper
For Time
50 Deadlifts 225/160
40 Handstand Push Ups
30 Deadlifts
20 Hand Stand Push Ups

Wednesday
AMRAP 18
Run 400m
10 DB Snatches ea ARM 50/35
Max Unbroken Knees-2-Elbow

Thursday
For Time
21-15-9
Thrusters 95/65
Lateral Burpees Over Bar
-Then-
100 Double Unders

Friday
10 RFT
5 Push Jerks 115/75
5 Hang Power Cleans

10/2/17-10/7/17

By: 0

Monday
Strength
20 Min
Work Up To Heavy Complex
1 Power Clean | 1 Hang Power Clean | 1 Split Jerk

WOD
AMRAP 7
2-4-6-8…
Thrusters 115/75
Toes-2-Bar

Tuesday
Burpee Mania
60-50-40-30-20-10
Double Unders
Burpees*
*Alt rounds with regular burpees and plate burpees

Wednesday
Strength
(20 Min)
Back Squat
5-5-5-5-5
(20 Min)
Bench Press
3-3-3-3-3

Vanity
GS1
4 Rounds
A1)Heavy Sled Drag 20yd
A2)10 Deadlifts
A3)10 Box Jumps

GS2
4 Rounds
B1)12 Alt DB Front Raises
B2)12 DB Military Press
B3)12 Banded Rear Delt Flyes

MIDLINE
5 Rounds
10 Lateral Medball Toss ea side
20 Medball Mountain Climbers
*NO REST*

Thursday
WOD
For Time
Team Chipper
8x200m Relay
50 Pull Ups
50 Power Cleans 135/95
50 Partner Push Ups
50 Push press
Team 800m Run (together)

Friday
Strength
20 Min
Find Heavy 1 Rep Deadlift

WOD
For Time
20-15-10-5
Ring Dips
4-3-2-1
Deadlift 405/285

Saturday
WOD
Team Nate
(Teams Of Two*)
AMRAP 20
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 70/53
*Partners will switch after each movement and complete as many rounds as possible

9/25/17-9/30/17

By: 0

Monday
Teams of 2
Complete 3 Rounds Each

9 DB S-2-OH 100/70
7 Stone-2-Shoulder 145/115
5 Tall Box Jumps

Cash Out – 100  situps

Tuesday
Strength
3-3-3-3-3
Split Snatch

WOD
AMRAP 12
4 Front Squats 155/105
8 Burpees Over Bar

Wednesday

WOD
Double Trouble
100 Double Unders
100 Hang Power Cleans 75/55
75 Double Unders
75 Deadlifts
50 Double Unders
50 Push Press
25 Double Unders
25 Strict Pull Ups

*Scale 3-to-1

Thursday
Strength
20 Min
Build Up Heavy 3 Rep Back Squat

WOD
For Time
150 KB Swings 53/35
*20yd Bear Crawl ea time KB stops

VANITY
A1)3xMax Box Pull Ups
A2)3×12 Banded Up Right Rows
A3)3×12 Banded Bent Over BB Row
A4)3×12 Superman

B1)3×12 OH DB Tricep Ext
B2)3×12 Banded Tricep Pull Down
B3)3×12 Box Dips
B4)3×12 Dual DB Kick Back

Midline
A1)3×30 Hanging Knee Raise
A2)3×30 Banded Bicycle Crunch
A3)3x30s Side Plank Each Side

 

Friday
Strength
5,4,3,2,1
Wide Grip Bench Press

WOD
16 Min Cap
Run 1 Mile
Max Power Cleans 205/145

9/18/17-9/23/17

By: 0

Monday
Strength
15 Min
Work Up to Heavy 3 Rep Deadlift

WOD
AMRAP 20
400m Run
Max UB Pull Ups
Max UB WB Shots 20/14

Tuesday
Strength
4×5
3s Tempo Single Arm DB Strict Press

WOD
10 RFT
5 Hang Power Snatches 95/65
5 Burpees Over Bar

Wednesday
Strength
5,5,5,5
Squat Clean

WOD
AMRAP 10
30 Double Unders
6 Alt DB Snatches 70/50

 

Thursday
WOD
Teams of 2
EMOM16
E: Toes-2-Bar|45s
O: Deadlift 315/225|45s
Switch After Minute

Cashout 100 Empty BB Curls

 

Vanity

MS1
A1)4×10-12 DB Front Squats
A2)4x20yd DB Walking Lunge
A3)4×10-12 DB Romainian Deadlifts
A4)4×12 Consecutive Broad Jumps

MS2
B1)4×12 Hammer Curl
B2)4×12 Barbell Curl
B3)4×12 Concentration Curl
B4)4×12 French Curl

Midline
Tabata Style
C1)Bicycle Crunches
C2)Side Planks
C3)V-Ups
C4)Side Planks

Friday
WOD

For Time
Run 800m
50 Thrusters 45
30 Ring Dips

Saturday
Teams of 2
Annie
50-40-30-20-10
Double Unders|Situps
-THEN-
Grace
30 Clean & Jerks 135/95
1-to-1
-THEN-
Karen
150 WB Shots

9/11/17-9/16/17

By: 0

Monday
Strength
3 Rounds|Every 3 Min
17 Back Squats

WOD
9 RFT
10 Alt DB Clean & Jerks 50/35
5 Lateral Burpees Over DB

 

Tuesday
Strength
3×8 Hang Power Snatch

WOD
Teams of 2 Complete Each
7 Rounds
25m Sled Sprint 100/70
25m Sled Drag
7 DB Deadlifts 50/35
7 DB Push Ups
50m Farmer’s Carry
*21 Min Cap

Wednesday
WOD
AMRAP 9
3 Front Squat 155/105
6 C-2-B Pull Ups

Strength
4×6-8 DB Bench Press

Thursday
WOD
Totally Chipped Off
50 Box Jumps 24/20
40 Power Cleans 135/95
30 Ring Dips
20 S-2-OH
10 Wall Climbs

Vanity
Gauntlet Day

A)Plate Squat Gauntlet
B)Plate Floor Press Gauntlet
C1)Plate Bicep Gauntlet
C2)Plate Tricep Gauntlet
D)Plate Pinch Grip Bent Over Row Gauntlet

Midline
2x
!10
Russian Twist
Toe-Touch

Friday
Skill
Advanced KB Movements
Alternating
Spin
Flip

WOD
5 RFT
50 Double Unders
20 Alt KB Swings

Saturday
BOX CLOSED
Coach Khizer & George Compete
In Katy, TX

9/4/17-9/9/17

By: 0

Tuesday
WOD
5 RFT
20 WB Shots 20/14
15 SDLHP 115/75
10 Pull Ups

Wednesday
Strength 
E2MOM 14 Teams of Two
3 Close Grip Bench Press
increase weight even round

WOD
AMRAP 16
Teams of 2
A. Runs 400m
B. AMRAP
1-2-3-4
DB Hang Cleans 50/35
DB Burpee Box Step Over 20″

Thursday
Strength
6,6,6,6 – Deadlift w 3s Eccentric

WOD
2 RFT
75 Russian KB Swings
100 Double Unders
50 Ab Mat Situps

Vanity
Chest /Tri Day
A)3 Sets
3 Position Bench Press
10 Wide/10 Regular/10 Close
Keep weight moving fast

B1 3×10 DB Flyes
B2 3×10 Bench Push Up

C1 4×25 Floor Plate Skull Crushers 
C2 4×25 Band Tri Ext
No Rest Between Sets

ABS 
125 Wall Touches

Friday 
Strength
4×5 Hang Muscle Snatch

WOD
18 Min Cap
Run 1 mile
AMRAP w/remaining time
1 Power Snatch
2 Hang Power Snatches

Saturday 
Attack The Hill

Report to Club Sienna
9600 Scanlan Trace E
Missouri City, TX
77459

Workout Starts at 9:30AM
Bring cleats if you have them

8/28/17-9/2/17

By: 0

Wednesday

WOD

AMRAP 30
20-15-10
400m Run
Push Ups
V-Ups
Alt DB Snatch 50/35

Thursday

WOD
Team Mash-Up
Teams Of 2
10 Min Cap
Elizabeth
21-15-9
Clean 135/95 | Scale Russian KB Swing
Ring Dip | Scale Bench Dip
[REST 2 Min]
AMRAP 5
Partner Max Clean & Jerks 135/95 | Scale Amer. KB Swings
(I-Go-You-Go) | Scale 5 swings then switch
[Rest 2 Min]
AMRAP 4
Max Synchro Lateral Burpees Over Bar

**Teams MUST use the same weight on Elizabeth as part 2
***Clean and Jerks Must be 1-to 1
****No two partners working simultaneously on Elizabeth

CASH OUT
4 Sets of Max Strict Pull Ups

Friday

WOD
5 RFT
21 WB Shots 20/14
15 KB Swings 53/35
9 Toes-To-Bar

Strength 
Post WOD
4×8 DB Bench Press

Saturday
OPEN GYM

8/21/17-8/26/17

By: 0

Monday

WOD
Bar Brawl
For Time
100 Hang Power Cleans 75/55
75 Push Press
50 Deadlifts
25 Back Rack Lunges

 

Tuesday

WOD
EMOM12
2 Alt DB Snatches 70/50
3 Lateral Burpees Over DB
80yd Sprint

Strength
DB Bench Press Pyramid
15,10,5,10,15

Wednesday
Strength
Back Squats
6,6,6,6 +6#

WOD
17 Min
Run 800m
AMRAP w/ Remaining Time
1-2-3…..n
Pull Ups
WB Shots 24/14

Thursday

Strength
4×4 Stone-2-Shoulder

WOD
5 RFT
40 Double Unders
30 Russian KB Swings 53/35

Vanity
LEG DAY

A1)4×12 Box Squat
A2)4×12 Banded Sumo DL

B1)3×20 DB/KB Russian Split Squats ea/leg
B2)3×15 DB/KB Pulse Squat

C1)1×50 Calf Raises ea leg

D1)100 L-Raises

Friday
WOD
21-15-9
DB Renegade Rows 50/35
Ring Dips
DB Push Press

Saturday

WOD
Teams of 2
For Time
30 Snatches 75/55
20 Partner BF Burpees
30 Snatches 95/65
15 Partner BF Burpees
30 Snatches 135/95
10 Partner BF Burpees

Strength
Partner Pyramid
Bent Over BB Row
15,10,5,10,15
Use Weights From WOD

8/14/17-8/19/17

By: 0

Monday
WOD
Chipper Up
10 HSPU
20 K2E
30 Box Jumps 30/24
40 KB Swings70/53
50 WB Shots 20/14

 

Tuesday
Strength
Back Squat
6,6,6,6 +5#

10 Min Find Heavy 1 Rep Power Clean
THEN
7Min
E20s
Power Clean

Wednesday
WOD
Strictly Grace
For Time
30 Clean & Strict Press 135/95

Strength
4×6-8 Bent Over BB Row

Thursday
Strength
4×6-8 DB Bench Press
3sec eccentric

WOD
AMRAP11
30 Double Unders
10 Dead Lifts 205/145

VANITY
“Back Attack”
A)3×15 Bent Over BB Row
B)3×12 Heavy Ass BB Shrugs
C)3×12 Bent Over DB Row ea arm
D)3×15 Seated Neutral Grip Band Rows
E)3×20 Upper Torso Superman
F)3×15 Bench Rev Hypers

 

Friday
5 RFT
10 Ring Dips
5 Stone-2-Shoulder
Run 200m

8/7/17-8/12/17

By: 0

Monday
WOD
Helen
3RFT
Run 400m
21 KB Swings 53/35
12 Pull Ups

Strength
4×6-8 Strict KB OH Press ea arm

Tuesday
Strength
Back Squat
6,6,6,6

WOD
Acetone 3.0
AMRAP 13
10-8-6-4-2
DB Snatches ea arm
20yd DB Goblet Lunge
10-8-6-4-2
DB Thrusters ea arm

 

Wednesday
Strength
Work up to Heavy 3 Rep Power Clean

Teams of 2
5 Rounds
5 Heavy Power Cleans ea
80yd Sled Drag

Vanity
E3M
A1)20 Box Pistols
A2)20 DB Sumo Deadlifts

15 Min
B)Bench Press Pyramid
21-15-9-15-21

C1)2×21’s Bar Pulls | 1×21’s Rev Grip Bar Pulls

D1)3×10 Hammer Curls
D2)3×10 Tricep Kickbacks ea arm

Midline
50 Band Hollow Crunches
50 Band Crunches

 

Thursday
WOD
EMOM14
Sprint 100m

Midline
3×15 Wtd PVC Superman
3×20 Hollow Rocks

Friday
WOD
12 Min Cap
150 Russian KB Swings 53/35
90 Double Unders
30 Muscle Ups