10/1/20- Good Luck Charm

 

20 Minute AMRAP 400m Run 15 KBS 12 KB Goblet Box Step ups *KB weight 70/53 *Box height 20"

9/30/20- Reflection

 

21-15-9: Power Cleans (115/85) Lateral Burpees Over the Bar Directly into: 21-15-9: Push Presses (115/85) Toes to Bar

9/29/20- Body Weight Hero

 

Jon and Erik 

15 minute AMRAP 25 jumping air squats 50 Double Unders 60 sec plank hold

9/28/20- 2007

 

Predators on the run 

For time: 1,000-meter row Then, 5 rounds of: 25 pull-ups 7 push jerks ♀ 85 lb. ♂ 135 lb. 9/25/20 mainsite Top Score in 07 was 13:07.

9/26/20- Wedding Bells 9/27/20

 

Chas & Jenn 

Partner WOD
Cash-In
27 Cal Row, while Partner Bikes 27 Cals
Then
4 rds
9 cleans (185/125)
26 KBS 70/53
20 Box Jump Overs 30/24
Cash-Out
27 Cals on Rower, while Other partner bikes 27 Cals
(do the opposite of what you started with)

9/26/20- Devil in the Dell

 

Shannon W 

20 Min AMRAP Echo Bike 12/9 Farmer Carry to Corner 100m 9 Devil Press

9/25/20- AWFUL ANNIE

 

Aaron W. 

For time: 50-40-30-20-10 Double-under GHD sit-up 5-4-3-2-1 Clean W 185 lb. M 275 lb

9/24/20- NASTY NANCY

Lydia H. 

5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb. M 185 lb.

Leaderboards

 

9/23/20- Skills

 

Rachel I

0-10 Minutes Warm Up 10-25 Minutes 1RM FRONT SQUAT Establish a 1-rep-max front squat 25 - 35 Minutes ( @ 30 Minutes complete Hold) HANDSTAND HOLD Max freestanding handstand hold 35-45 Rest / Transition 45 Minutes GO TIME 1,000-M ROW Row 1,000 meters For time.

Leaderboards

9/22/20- FRIENDLY FRAN

 

Dan C. 

FRIENDLY FRAN 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb. M 115 lb.

Leaderboard

9/21/20- DAMN DIANE

 

Jake W. 

3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit

Leaderboards

9/19/20- MainSite WORKOUT OF THE DAY Friday 200904

 

Coach Lou

MainSite WORKOUT OF THE DAY Friday 200904 First Cut 4 rounds for time of: 400-m run 3 legless rope climbs (choice 12 or 15') 7 squat snatches ♀ 130 lb. ♂ 185 lb. Trainer Note: Leg Less Scale- regular rope climbs, laydown stand up 3 jumping pull ups =1rep Snatch may scale to a power snatch

9/18/20- Mirror Image

 

Tyler N. 

21-15-9 cal row db thruster 35+/30- rest 5 minutes 21-15-9 echo bike db thruster 35+/30-

9/17/20- Night Cap

 

For time: 150 Lateral Jumps Over your Barbell 50 push-ups 15 Deadlifts 275/225 * 5 Minute Cap rest 3 min For time: 150 Lateral Jumps Over your Barbell 40 push-ups 15 Deadlifts 275/225 * 5 Minute Cap rest 3 min For time: 150 Lateral Jumps Over your Barbell 30 push-ups 15 Deadlifts 275/225 * 5 Minute Cap

9/16/20 Trips

 

Erik P 

12 min Amrap 3,6,9,12 Echo bike cals alt db snatch 50/35 **Each Round increase cals and snatch by 3

9/15/20- Road to No Where

 

Jake W. 

20 Min AMRAP 50 du 40 wb 14/10 30 bjo 24/20 20 burpee

9/14/20- Monkey Bubble

 

John S 

3rds for time 400m run 7 PJ 205/155 21 pull ups

9/12/20- Secrete Sauce

 

Alexa 

Reps of 10 to 1 for time: Echo bike Cal's Hang power cleans 135 / 95 Front squats 135 / 95 Sandbag cleans over shoulder 75/60

9/11/20- Never Forget

 

For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row

9/10/20- Lantern Fly

 

Lydia, Jon, Ashlee

Complete for 4 rounds AMRAP 4 minutes 500m row then 3 muscle-ups 5 handstand push-ups 7 deadlifts at 225 / 155 *rest 3 minutes between amraps Record 4 scores, 1 for each round.

9/9/20- Sweep the Leg

 

Karate Kid(Tony T)

For time: 100 Double Unders 30 thrusters 95/65 75 Double Unders 20 thrusters 135/85 50 Double Unders 10 Thrusters 155/105 *For each mistake or Jump rope break in the DU set before your thrusters add one extra rep to your thrusters.

9/8/20- Crash and Burn

 

Judy 

AMRAP 20 minutes 100m single KB OH Carry 70/53 *athletes choice of hand 20 Burpee Box Jumps 24/20

9/7/20- Hot Shots 19

Hotshots 19 6 rounds for time of: 30 Air Squats 19 power cleans 135/95 7 strict pull ups 400m run

Click here for video

9/5/20- Banging Barbells

0-6 minutes

OTM *6 sets

1 Power Clean

1 H. Sq Cln

1 Push Jerk

1 Front Squat

7-12 minutes

OT2M *3 sets

2 Power Clean

2 H. Sq Cln

2 Push Jerk

2 Front Squat

13-18 minutes

OT3M 2*sets

3 Power Clean

3 H. Sq Cln

3 Push Jerk

3 Front Squat

*Build in weight going into each new 6 minutes. 

*You do not have to hold onto complex UB

*Suggested percentages (50%, 65%, 80% + or - each) 

* New athletes will double reps each round. May also do Hang Power instead of Hang Squat Clean. 

9/4/20- Hulk Legs

 

Chris H. 

5 rounds For time: 12/8 cal bike 10 back squats 225/155 (60% of 1RM back squat)

9/3/20- Zone Defense

 

Chris H. & Joe K. 

Teams of 2 For time: 100 / 80 Row Calories 80 Ab mat sit-ups 70 Burpees 60 Box Jump Overs 24/20 50 Man-makers 30+ -/ 20+ -

9/2/20- Spidey Grip

 

Jenn & Chas 

Buy in with 400m Run 12min AMRAP 25 toes to bar 10 deadlift 315 / 225