Thursday, January 10 2019

Strength: Strength: Front Squat (week 2 of 4)
75% x 5 reps
85% x 3 reps
1RM

WOD: AMRAP 15
10 Box Jumps
10 Toes to Bar
3 Squat Cleans 135/95

Round 2: add 5/10lbs
Round 3: add 5/10 more
ADV: 10/20lbs

Wednesday, January 9 2019

Strength: Split Jerk
75% x 5 Reps
85% x 3 reps
1RM

WOD: For Time
90 Cal Row, Bike, Ski
60 Wall Balls 20/14
30 Shoulder to Overhead 155/105

L3: 135/95
L2: 115/75
L1: 95/65

Tuesday, January 8 2019

Strength: EMOM 10
2 Power Snatches (climbing)

WOD: 4RFT
15 Deadlifts 225/155
15 Bar Facing Burpess

L3: 205/145
L2: 185/124
L1: 135/95

Monday, January 7 2019

Booty & Obliques
2 rounds
25FT Banded side steps
20 Weighted or Banded Glute Bridges
15 Side Plank Hip Raises

 Strength: Bench Press (week 3 of 4)
75% x 5 reps
85% x 3 reps
1RM

 WOD: For Time
40-30-20-10
Cal Row, Bike, Ski
Abmat Sit-up s
Double-unders x 3

Saturday, January 5 2019

Happy Birthday Kelsey S!

 SWEAT: In teams of 2, AMRAP 30
90 Calories Bike, Ski, Row
80 Thrusters 45/35
70 Calories Bike, Ski, Row
60 Front Rack Lunges 95/65
50 Calories Bike, Ski, Row
40 Front Squats 115/75
30 Calories Bike, Ski, Row
20 Back Squats 135/95

Friday, January 4 2019

Strength: Back Squat (week 3 of 4)
75% x 5 reps
85% x 3 reps
1RM

WOD: For Time
21-18-15-12-9-6-3
KB Swings 70/53
Wall Balls 20/14

Wednesday, January 2 2019

Strength: Front Squat (week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x Max reps

 WOD: For Time
10 Deadlifts 275/185
20 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts
20 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts

L3: 225/155
L2: 185/125
L1: 135/95

Monday, December 31 2018. 

 Strength: Bench Press (week 2 of 4)
70% x 5 reps
85% x 3 reps
1RM

WOD: For Time
25 Hang Power Cleans 135/95
50 Box Jump-Overs
25 Hang  Squat Cleans

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

Saturday, December 29 2018

SWEAT: Fight Gone Bad “ Team Style”
3 Rounds
2 minutes of Wall Balls 20/14
2 minutes of SDHP 95/65
2 minutes of Box Jumps 24/20
2 minutes of Push Press 95/65
2 minutes of Rowing, Bike, Ski

1 minute of rest in between rounds

Friday, December 28 2018

Strength: Back Squat (week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x Max reps

 WOD: AMRAP 15
30 Double-unders
15 Wall Balls 20/14
30 Double-unders
15 Alt. DB Snatches 50/35

Thursday, December 27 2018

Strength: Split Jerk (week 2 of 4)
70%x 3 reps
80% x 3 reps
90% x Max reps

 WOD: AMRAP 10
7 Bar Over Burpees
8 Front Rack Lunges 95/65
9 Shoulder to Overhead 

L3: 75/55
L2: 65/45
L1: 55/35

Saturday, December 22 2018

SWEAT: 0:00-10:00
4 Rounds
200m Row
50 Double-Unders (100 singles)

10:00-20:00
30-20-10
DB Push Press 50/35
15 Burpees

20:00-30:00
40-30-20-10
Russian KB Swings
Tuck-Ups

30:00-36:00
AMRAP 6
10 Air Squats
10 Wall Ball Sit-ups 

Friday, December 21 2018

Strength: EMOM 15
3 Power Cleans 135/95
3 Front Squats
3 Push-Jerks

*All in the same minute

WOD: AMRAP 7
10 Front Rack Lunges 135/95
15 Wall Balls 20/14

 Rest 2 minutes

AMRAP 7
10 Back Squats 135/95 (from the floor)
15 Toes to Bar

Thursday, December 20 2018

Strength: Bench Press (week 2 of 4)
65% x 5 reps
75% x 5 reps
85% x Max reps

*After each set 1 minute sprint on the Assault Bike

 WOD: 5RFT
20 Russian KB Swings 70/53
25 Abmat Sit-ups
40 Double-Unders

Wednesday, December 19 2018

 Strength: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike
2 Clean + Jerks (climbing)

WOD: 2RFT
50 Push Jerks 95/65
25 Toes to Bar
*EMOM 4 Burpees 

*Start with burpees

*You must pause at the top of the jerk and show control before lowering the barbell. You must complete all 50 jerks before moving onto the toes to bar.

Tuesday, December 18 2018

Happy Birthday Avery!!

Strength: Snatch
In 15 minutes to establish a 1RM Snatch

WOD: For Time
25 Cal Row, Bike, Ski

25 Box Jump Overs 24/20

50 Wall Balls 20/14

25 Box Jump Overs 24/20

25 Cal Row, Ski, Bike

Monday, December 17 2018

Strength: Front Squat (week 1 of 4)
5 @60%
5@70%
Max @ 80%

WOD: Every 3 minutes for 15 minutes:
10 Hang Power Cleans 115/75
10 Pull-ups
10 Front Squats
10 Bar Over Burpees

Saturday, December 15 2018

9:00 a.m. class only!

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

SWEAT: In Teams of 2, For Time
80 Back Squats 355/95 (from the floor)          
60 Toes to Bar
50 Cal Row, Bike Ski
80 Front Squats
60 Toes to Bar 95/65
50 Cal Row, Bike Ski
80 Front Rack Lunges 75/55
60 Toes to Bar
50 Cal Row, Bike Ski

Only 1 person can work at a time, split the reps evenly.

*35 min Time CAP

Friday, December 14 2018

Happy Birthday Lizzie!!

5:30 a.m. and 6:30 a.m. today only for morning classes. Evening classes will run as normal.

Saturday (Dec 15th): 9:00 am only

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

Strength: Every 2 minute for 6 minutes
20 DB Walking Lunges

WOD: “Nate”
AMRAP 20
2 Muscle-ups (scale to 4 Ring Dips)
4 HSPU
8 KB Swings 70/53

Thursday, December 13 2018

5:30 a.m. and 6:30 a.m. today only for morning classes. Evening classes will run as normal.

Friday (Dec. 14th): 5:30 am & 6:30 am ONLY for morning classes. Evening classes will run as normal.

Saturday (Dec 15th): 9:00 am only

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

Strength: Bench Press (week 1 of 4)
60% x 5 reps
70% x 5 reps
80% x Max reps

 WOD: AMRAP 5
20 Double-Unders
10 Air Squats

Rest 1 minute

AMRAP 5
5 DB Man Makers
10 Box Jumps 24/20

Rest 1 minute

AMRAP 5
5 V-ups
10 Push-ups