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Monday, December 3 2018

Strength: Superset Back Rack Lunge & Hip Thrusts
1) Back Rack Lunge 5 reps per leg climbing in weight each set
Immediately into
2)   Hip Thrusts 10 reps
*Rest 1-2 minutes between supersets for 5 sets of 10 reps each

WOD: EMOM 16
1)   12/10 Cal Bike
2)   20 Wall Balls 20/14
3)   Max effort Pull-ups
4)   Rest

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Friday, November 30 2018

Strength: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike or 12/10 Row/Ski
1 Squat Clean climbing each set

WOD: AMRAP 3
3 Hang Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 minute, repeat 4 for 4 rounds. Start where you left off for each new AMRAP.

RX:
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110

L3: 115/75
L2: 95/65
L1: 75/55

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Thursday, November 29 2018

Skill/Strength EMOM: 20 minutes
1) 5 Jerks from the floor
2) Pull-up Skills                          
a. 3-5 Muscle-ups
b. 5-10 Strict Pull-ups
c. 5 Weighted Pull-ups
 d. 10-15 Kipping Pull-ups

WOD: With a 15 minute running clock to get as far as possible,
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American Swings 53/35
Burpees 

L2: 35/25
L1: 25/18

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Wednesday, November 28 2018

Strength: Back Squat
Every 4 minutes for 16 minutes (4 sets)
5 Back Squats (% based below)
10 DB Bent Over Rows
10 Cal Row, Bike, Ski

*This is de-load week for back squat. Make sure to stick to the % of your 1RM, not someone else’s.

Round 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%

WOD: AMRAP 12
8 Front Rack Lunges 95/65
8 Wall Balls 20/14
8 Cal Row, Bike Ski

Every 2 rounds add weight to the bar
Women: add 5Lbs
Men: add 10lbs
Rx+ add 10-20lbs

L2: 75/55
L1: 65/45

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Wednesday, November 21 2018

            Holiday Schedule:

           Monday and Tuesday: Normal schedule 

           Wednesday: No 6:15pm

          **Thursday: 9:00am only  (this class will require 12hr prior registration!!!!!!)**

          **Friday: 10:00 am only (this class will require 12hr prior registration!!!!!!)**

Strength: Bench Press
75% x 5 reps
85 % x 3 reps
100% x 1 rep

WOD: AMRAP 11
30 Double-unders
6 Pull-ups
6 DB Squats 50/35
6 DB Push Press 

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Monday, November 19 2018

                     Holiday Schedule: 

                    Monday and Tuesday: Normal schedule  

                   Wednesday: No 6:15pm

                    Thursday: 9:00am only

Strength: Push Jerk
75% x 3 reps
85% x 2 reps
Try for a new 1RM

WOD: For Time
21-15-9
Push Jerk 135/95
Bar Over Burpees
Toes to Bar

ADV: 155/105
L3: 115/75
L2: 95/65
L1: 75/55

 

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Saturday, November 17 2018 

SWEAT: In Teams of 2, in 15 minutes complete 
2 rounds
32 DB Lunges 50/35
32 Toes to Bar 
16 DB Power Cleans 50/35
then 2 rounds of 
32 Alt. DB Snatches 50/35 
32 HR Push-ups 
16 DB Power Cleans 50/35 

Rest 5 minutes 

In Teams of 2, in 15 minutes complete:
5 Rounds 
30 Wall Balls 20/14
30 SDHP 115/75 


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Tuesday, November 13 2018 

Strength: Snatch + Clean Complex
EMOM 5: 3 Hang Power Snatch
Immediately into…
EMOM 5: 2 Hang Power Snatch 
3 minute rest 
EMOM 5: 3 Hang Power Cleans 
Immediately into…
EMOM 5: 2 Hang Power Cleans 

**Make sure to add weight each round. 

WOD: For Time 
50-40-30-20-10 
Double-Unders
Abmat Sit-ups 
Russian KB Swings 53/35 
**15 Min Cap

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Monday, November 12 2018 

                  Happy Veterans Day! 

                  Normal class hours today.  

Strength: Back Squat 
75% 5 reps 
85% x 3 reps 
Try for a new 100% 

WOD: EMOM 12 
Min 1: 12/9 Cal Bike 
Min 2: 10 DB Push Jerks 50/35 
Min 3: 12 Toes to Bar 

L3: 40/30
L2: 35/25
L1: 25/15

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Friday, November 9 2018

 There will be no open gym at 11:30 today.
Don’t forget to pre-register for classes. 

Strength: Front Squat
70% x 3 reps
80% x 3 reps
90%x 3 reps

WOD: For Time
40-30-20-10
Front Squat 75/55
7 Toes to Bar
Push Press 75/55
7 Toes to Bar

Example:
Round 1:
40 Front Squats, 7 T2B, 40 Push Press, 7 T2B
Round 2:
30 Front Squats, 7 T2B, 30 Push Press, 7 T2B

ADV: 95/65
L2: 65/45
L1: 55/35