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Wednesday, March 13 2019

 Strength: In 15 minutes build to a 3RM “Touch and Go” Power Snatch

 WOD: For Time (18 min cap)
40 Cal Bike/Ski or 50 Cal Row
30 Toes to Bar
20 Wall Balls 20/14
10 Deadlifts 225/115
5 Muscle-ups
10 Deadlifts
20 Wall Balls
30 Toes to Bar
40 Cal Bike/Ski or 50 Cal Row

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Tuesday, March 12 2019

Strength: Back Squat
70% x 3 reps
80% x 3 reps
90% x 3 reps
70%x Max reps til failure

Superset with:
Hip Thrusts x 5 reps (HEAVY)

WOD: 5 Rounds of
AMRAP 3
3 Hang Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 minute.

RX:
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110
Round 5: 175/115

Scaled: Keep the same weight the workout
L3: 115/75
L2: 95/65
L1: 75/55

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Monday, March 11 2019

Strength: Split Jerk
5 sets of 3 reps (climbing)

Superset with:
20 DB Rows (10 per side)

WOD: AMRAP 18
6 Push Jerks 135/95
7 Burpee Pull-ups
10 American KB Swings 70/53

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

Accessory Work: 3 Sets
15-20 Lateral Raises

 

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Friday, March 8 2019

Strength: Bench Press
60% x 5 reps
70% x 5 reps
80% x 5 reps
60%x Max reps til failure
*20 Alt. Bicep curls in between sets

Followed by:
30-20-10
Hip Thrusts increasing in weight each set

WOD: For Time “Beach Season”
50-40-30-20-10
Russian KB Swings 70/53
Sit-ups

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Thursday, March 7 2019

           Don’t forget to sign-up to class prior to arriving. 

 WOD: Every 3 minutes for 30 minutes:
10/7 Cal Bike,Row, Ski
10 Toes to Bar
*3/2/1 Power Clean (climbing)

3 reps for rounds 1,2, and 3
2 reps for rounds 4,5, and 6
1 rep for rounds 7-10

Scaled to 5 light Power cleans working on form

 Accessory Work: Pick One
1. HSPU practice: 50 Strict, 100 kipping or 10 minutes of practice
2. 3 Rounds:
1 minute plank
1 minute side plank (right/left)

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Monday, March 4 2019

The gym will reopen at 3:00 p.m. for open gym until 4 p.m., then regular classes at 4:00 p.m., 5:15 p.m., and 6:15 p.m.

Due to the winter storm- ALL MORNING CLASSES ARE CANCELLED Monday 3/4/19.
Please check the website later in the day for updates on evening classes! We plan to reopen for the evening.
Stay safe and warm!

Strength: Back Squat
60% x 5 reps
70% x 5 reps
80% x 5 reps
60%x Max reps til failure

WOD: AMRAP 3
6 Jump Squats
6 Front Rack Lunges 95/65
Rest 1 minute

AMRAP 3
6 KB Swings 70/53
6 Front Squats 95/65
Rest 1 minute

AMRAP 3
6 Jump Squats
6 Front Rack Lunges
Rest 1 minute

AMRAP 3
6 KB Swings 70/53
6 Front Squats
Rest 1 minute                             

L2: 75/55
L1: 65/45

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Friday, March 1 2019

Congratulations to those who completed our 5th Nutrition Challenge. Please weigh in, do measurements, and take after pictures by tomorrow. We are retesting today!

 Strength: Bench Press

5-5-3-3-1-1

 WOD 1: For Time
“Isabel”
30 Snatches 135/95

 Rest 5 minutes

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

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Wednesday, February 27 2019

Strength: EMOM 12
Odd: 15 Burpess
Even: 3 Snatches (climbing)
**Start around 60% of your 1RM

WOD: AMRAP 15
12 Pull-ups
9 Deadlifts
6 Hang Power Cleans

 RX+ 3 Muscle-ups

*Start at any weight you want and either make 5-10lb jumps or 10-20lb jumps. Your goal is to never rest more than 10-20 seconds at any point. This is a strength piece today, mixed with some conditioning. Pick weights you can move through but also challenges you.