Archive by Author

Friday 180105

Strength/Skill

A. 5 Hang Squat Cleans + 3 Push Press
One Set Every 2 Min for 10 Min – Build in Weight

B.  5 Front Squats
One Set Every 2 Min for 6 Min – Build from Above

 

WOD

5 Rounds for Time

8 Dumbbell Thrusters
8 Pull Ups (Adv. Chest to Bar)
***8 Min Time Cap

Thursday 180104

Strength/Skill

3 Rounds – Untimed

  1. 5 Dragonfly – Slow
  2. 10 Hollow Rocks
  3. 6 Turkish Get Ups (3/3)
  4. 100m Row (HARD)

 

WOD

25 Min AMRAP

200m Run
100′ Farmers Walk
20 Sit Ups
10 Box Jumps + Step Down
10 Supermans
:30 Rest

Wednesday 180103

Strength/Skill

A.  Power Snatch Complex
One Set Every 2 Min for 10 Min, Building in Weight
3 Position Power Snatch + 5 Overhead Squats on 3rd Snatch

B.  5 Snatch Extensions
One Set Every 2 Min for 6 Min – Reset Each Rep

 

WOD

12 Min Alternating EMOM

  1. Russian Kettlebell Swings (15-20 reps)
  2. Full Push Up Burpees (10 reps)
  3. Cal Row (12/10)

***Rounds 1-3 for pacing, 4th Round All Out for Max Reps

Tuesday 180102

9am & 10am Classes ONLY today.

Strength/Skill

A. Back Squat

5×8 Reps at 30X1 Tempo.
Rest 60-90 Sec Between Sets

B. Strict Press

5×8 Reps
Rest 60-90 Sec Between Sets

 

WOD

8 Min AMRAP

10 Toes to Bar
20 Wall Balls (20/14#)
30 Double Unders

Monday 180101

 

CLOSED TODAY.  HAPPY NEW YEARS!

Class Schedule for Tues, Jan 2: 9am & 10am ONLY.

Saturday 171230

WOD

“Nutts”

For Time

10 Handstand Push Ups
15 Deadlifts (250/165#)
25 Box Jumps (30/24″)
50 Pull Ups
100 Wall Balls (20/14#)
200 Double Unders
400m Run with 45/25# Plate

 

Can be Done as Partner WOD, Reps:

15 HSPU
25 Deadlifts
40 Box Jumps
80 Pull Ups
150 Wall Balls
300 Double Unders
800m Run Together w Plate

Friday 171229

Strength/Skill

Clean & Jerk

Build to today’s tough 1 Rep Max

 

WOD

For Time

21 Thrusters (95/65#)
18 Burpees
15 Power Cleans (95/65#)
12 Thrusters
9 Burpees
6 Power Cleans
3 Thrusters

***6 Min Hard Time Cap

Thursday 171228

Strength/Skill

12 Min EMOM

  1. 6-8 Box Jump + Step Down
  2. 20 Hollow Rocks
  3. 30 Sec 2 Kettlebell Overhead Carry

 

WOD

20 Min AMRAP

100m Run
10 Slam Balls
15 Supermans
20 Walking Lunges
50′ Bear Crawl
200′ Single Arm Farmers Walk (100′ Each Side)
150m Row

Wednesday 171227

Strength/Skill

3 Position Power Clean

High Hang – Below the Knee – Floor

One Set Every 2 Min for 12 Min

 

WOD

4 Rounds
45 Sec On/15 Sec Off

  1. Russian Kettlebell Swing (Heavy) OR Power Snatch (115/75#)

2.  Single Arm Alternating Dumbbell Push Press

3.  Cal Row

***Rest 1 Min

Tuesday 171226

9am & 10am Classes ONLY today!

WOD

“Angie”

For Time

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

***35 Min Time Cap