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Wednesday, May 22 2019

Strength: 4 Sets of:
10 Alternating Back Rack Lunges (HAP)
immediately into
20/15 Cal Bike or 30 Cal Row
immediately into
10 Single Leg Deadlifts (foot on a 20 inch box)
immediately into
20 Jump Squats

Arm Circuit: 3 Rounds
40 seconds on, 20 seconds off
DB Skull Crushers
Gun Walks
Banded Tricep Pull downs

 

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Tuesday, May 21 2019

WOD: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike
2 Power Cleans + Jerks (climbing)

then…

2 Rounds For Time:
50 Push Jerks 95/65
25 Toes to Bar

*EMOM 4 Burpees

You must finish all 50 Jerks before starting toes to bar. This should take around 10-15 minutes:
ADV: 135/95
L2: 75/55
L1: 65/45
** Compare to: Wednesday, December 19 2018

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Monday, May 20 2019

Skill: 3 Sets
5-7 Strict Pull-ups
5-7 Deficit HSPU
5-7 Strict Toes to Bar

For Time
1,000m Run
40 Air Squats
20 Chest to Bar Pull-ups
800m Run
40 Air Squats
20 Burpees
                    400m Run                                     
40 Air Squats
20 Burpee Pull-ups

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Friday, May 17 2019

Strength: 3 Position Snatch
1)   Above the knee
2)   Below the knee
3)   Floor
*Complete for 5 sets increasing in weight

WOD: 12 Minutes to finish
10-9-8-7-6-5-4-3-2-1
Power Snatch 75/55
Bar Over Burpees
Into..
10-9-8-7-6-5-4-3-2-1
Push Jerk 115/75
Toes to Bar

 

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Wednesday, May 15 2019

Strength: Push Press
5 Sets of 5 reps
*Increasing in weight each set, 20 Russian Twist in between sets

WOD: Every 2 minutes for 10 minutes (5 rounds)
12/9 Cal Bike or 14/12 Cal Row
8 Alt. DB Snatches 50/35
Max Toes to Bar in remaining time

*Score is Toes to bar only

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Tuesday, May 14 2019

WOD: With a 20 minute clock;
400m Run
10 Clean + Jerks 50%
400m Run
8 Clean + Jerks 60%
400m Run
6 Clean + jerks 70%
400m Run
4 Clean + Jerks 80%
400m Run
2 Clean + Jerks 90%
400m Run

Use the remaining time to find a 1RM. Numbers are based off effort not a 1RM. Number should start getting spicy by 6 reps

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Monday, May 6 2019

Strength: EMOM 16
Odd: 5 Push Jerks (climbing, taken from the floor)
Even: Pulling of your choice

Pulling Options:
1)   40 seconds of Strict Pull-ups
2)   5 Muscle-ups
3)   5 Weighted Pull-ups

WOD: For Time
40-30-20-10
Front Squat 75/55
10 American KB Swings 70/53
40-30-20-10
Push Press 75/55
10 American KB Swings 70/53
ADV: 95/65

 **DO NOT DROP THE BAR FROM OVERHEAD. #SAVETHE10’s #SAVETHE 15’s

Round 1: 40 Front Squats + 10 KB Swings + 40 Push Press + 10 KB Swings

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Friday, May 3 2019

Strength:
EMOM: 5
3 Hang Power Snatches
EMOM 5
2 Hang Power Snatches
EMOM 5
3 Hang Power Cleans
EMOM 5
2 Hang Power Cleans

*Score is Heavy set of 2 for each movement

WOD: 10 Minutes to finish
1-2-3-4-5-6-7-8-9-10
Devil Press
30 Double-unders

*Score is total reps completed

 

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Thursday, May 2 2019

Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+5-10lbs for 20 Reps

We will be taking a break from 5-3-1 for a month or so to work on building some size and endurance to our legs.  Take 10-12 minutes to build to a heavy 1-2 reps. Then drop down to 75-80% for 20 reps unbroken! You cannot re-rack the barbell once you start.  Each week you will add 5-10 lbs to last weeks weight.

WOD: AMRAP 12
8 Back Rack Lunges 95/65
8 Wall Balls 20/14
8 Cal Bike or 10 Cal Row/Ski

*Every 2 rounds add 5-10lbs.
RX+: Add 10-20lbs every 2 rounds

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Tuesday, April 30 2019

 Strength: EMOM 18
1)   2 Pause Front Squats (3 second pause)
2)   10 Reverse Lunges
3)   Rest

WOD: For Time
30/25 Cal Bike or 40/35 Cal Row
30 Box Jump-Overs 24/20
30 Toes to Bar
30 Thrusters 115/75

 L2: 95/65
L1: 75/55

Extra Work: One Set
50 Toes to Bar
50 GHD Sit-ups
50 Toes to Bar

                    Please make sure to register for classes prior to arrival.