Friday, January 25 2019

 Strength: Front Squat
Set 1: 15 reps @ 40%
Set 2: 15 reps @ 50%
Set 3: 15 reps @ 50%

WOD: Against a 3 minute running clock for 3 sets.
500m Row
Max Muscle-ups

 *Scaled to max Ring Dips

                 Rest 3 minutes between rounds

Thursday, January 24 2018

 Mobility

 WOD: AMRAP 30
10 Cal Row, Bike, Ski
20 Wall Balls 20/14 
30 Push-ups
40 Sit-ups
50 Air Squats
60 Double-unders

Wednesday, January 23 2019

Strength: E2MOM 20
1 Clean + Jerk
Build over 10 sets

WOD: 2RFT
50 Push Jerks
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.

*Repeat from Wednesday, December 19 2018

Tuesday, January 22 2019

 Skill: Handstand Walk

WOD: For Time
50/40 Cal Bike, Row, Ski
40 Power Cleans 135/95
30 Front Squats
20 HSPU

Monday, January 21 2019

We ask that everyone wear a separate pair of sneakers to the gym to help keep the gym floor clean.

Skill: Pull-ups

Strength: Back Squat
Build to 80% for 1 rep

WOD: Fran
For Time:
21-15-9
Thrusters 95/65
Pull-ups

**10 min CAP

Saturday, January 19 2018

SWEAT: For Time
1 - 200m Row or Run
2 Wall Walks
3 OH Lunges 45/25 (3 per leg)
4 DB or KB Thrusters
5 Burpess
6 Pull-ups
7 KB Swings 53/35
8 Goblet Squats
9 Toes to Bar
10 Wall Balls 20/14

Structured like 12 days of Christmas 

Friday, January 18 2019

Strength: Single Leg Romanian Deadlift
4 Sets of 8 reps per side

*Elevate your foot on a bench.

WOD 1: Isabel
For Time:
30 Power Snatches 135/95

Rest 5 minutes  

WOD 2: AMRAP 8
6 Strict HSPU  
7 Burpees
8 Back Rack Lunges 135/95  

Thursday, January 17 2018

Strength: Bench Press
40% x 10 reps
40% x 10 reps
50% x 10 reps

WOD:  For Time
15 Ring Dips
25 Box Jump-Overs
35 KB Swings 70/53
45 Sit-ups
55 Calories
45 Sit-ups
35 KB Swings
25 Box Jump-Overs
15 Ring Dips

Wednesday, January 16 2019

              Happy Birthday Allison!  

Strength: Push Press (Week 1 of 4)
70% x 5 reps
80% x 5 reps
90% x 5 reps

WOD: For Time
18-15-12-9-6
Thrusters
15 Toes to Bar

Set 18: 95/65
Set 15: 115/75
Set 12: 135/95
Set 9: 145/100
Set 6: 155/105

 Scaling: If you have to scale, which many of you will. Choose a weight that allows you to add 5lbs every round.

Tuesday, January 15 2019

Strength: Back Squat (week 4 of 4)
50% x 10
60% x 5-7 reps
70% x 5-7 reps

 WOD: TABATA
20 seconds of work, 10 seconds of rest x 8 rounds
1)   Calorie Bike
2)   Push-ups
3)   Cal Row
4)   KB Swings 53/35

Monday, January 14 2019

Accessory Work: 3 Rounds
1 Min Plank
Rest 1 minute between rounds

WOD: EMOM 30
Min 1: 15 Wall Balls 20/14
Min 2: 50 Double-Unders
Min 3: 3 Deadlifts (climbing)

Thursday, January 17 2018

Strength: Bench Press 40% x 10 reps

40% x 10 reps

50% x 10 reps

WOD:  For Time

15 Ring Dips

25 Box Jump-Overs

35 KB Swings 70/53

45 Sit-ups

55 Calories

45 Sit-ups

35 KB Swings

25 Box Jump-Overs

15 Ring Dips

Saturday, January 12 2019

TEAM DAY!!!

SWEAT: “Filthy 100’s”
For Time:
100 Box Jumps 24/20
100 Jumping Pull-ups
100 KB Swings 35
100 Walking Lunges
100 Knees to Elbows
100 Push Press 45lbs
100 Supermans
100 Wall Balls 20/14
100 Burpees
100 Double-unders  

Friday, January 11 2019

Skill: Muscle-ups
Scale to: Ring Dips or Pull-ups

 WOD: 2RFT
50 Russian KB Swings 53/35
50 Tuck Ups
100 Double-unders

 *Cap 12 mins

ADV: 70/53

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