(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

Month: May 2018

Friday June 1st

WOD:
“BUMPY RIDE” (TEAM)
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Lateral Burpees over Wreckbag
100m Wreckbag Run (50/35)
Partners complete full rounds before switching.

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Thursday May 31st

WOD:

“Mani-Pedi”
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Build in weight of the 7 sets to establish a heavy triple Power clean

Stamina WOD (6pm-7:30pm):
For time:
– 10-1 (reps of 10,9,8,7,6,5,4,3,2 &1) of:
T2B
Row (Cals)
– 800m Run
– 10-1 of:
HSPU
Pistols (1rep/leg)
– 800m Run
– 10-1 of:
Deadlift (225/155#)
Bar Facing Burpees
– 800m Run

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Wednesday May 30th

WOD:

“SPEED BOAT”
3 Rounds:
30/21 Calorie Row
25 Wallballs (20/14) *Females to a 9′ Target
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

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Tuesday May 29th

WOD:

“JELLY BELLY”
For Time:
50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts
40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts
30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts
20 Sit-Ups, 8 Cal Assault Bike, 4 Deadlifts
10 Sit-Ups, 4 Cal Assault Bike, 2 Deadlifts
Rx Barbell – 275/185
All sit-ups are completed on an AbMat.
If completing on a Schwinn Bike, complete as 25/20/15/10/5 calories.
If completing on a rower today in lieu of a bike, complete as 25/20/15/10/5 calories.

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Monday May 28th

There will be many scaled options available 

Murph
With a 20/10 vest perform..

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
RX

Luce
3 RFT w/20/10 Vest
1000m Run
10 Muscle Ups
100 Squats

Small
3 RFT
1000m Row
50 Burpees
50 Box Jumps
800m Run

 

 

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Saturday May 26

WOD:

“Team 10k Row”

Teams of 3
For Time:
10,000 Meter Row

 

OCR Training:
We will meet offsite at the parking lot on the east side of Eastland Rd  by the intersection of it and Poleline Rd (new parking lot with access to the canyon rim trail system) at 7:00am.  From there, we will discuss the workout and go to Pillar Falls (PF) trail…YW Rena… ;).
Below is the workout:
– Double sand bag carry down-and-up PF trail
– 50 Double sand bag squats at top of trail
– Single sand bag carry down-and-up PF trail
– 50 single sand bag tosses at top of trail
– Run down-and-up PF trail

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Thursday May 24

WOD:

For Time:
27-21-15-9:
Toes to Bar

After each round:
30/20 Calorie Schwinn Bike
50′ Front Rack Wreck Bag Walking Lunge 50/35

 

STAMINA WOD (6:00pm – 7:30pm):
Baseline 1min Max Effort reps of the following exercises:
Power Snatch (75/55#)
Burpee over Bar (lateral)
Wall Balls (20/14#)
Box Jumps (24/20″)

Based off your individual ME reps for each exercise, you will complete the following scheme:
1:30 – Work to complete 100% of 1 min ME
0:30 – Rest
1:00 – Work to complete 75% of 1 min ME
1:00 – Rest
0:30 – Work to complete 50% of 1 min ME
1:30 – Rest

You will do this scheme twice for each exercise (not in a row).  For example, if you start at PS, once the 6 minutes is done you will go right into BOB-L then do the same for WB’s, BJ’s, then back to PS, BOB-L, WB’s and finish with BJ’s.  This will take a total of 48 minutes to complete.

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