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Monday, November 11 2019 

Happy Veterans Day!

Class Hours: 

5:30am & 6:30am 

4:00pm & 5:15pm

Strength: 17 Minutes to build to a heavy complex of…

2 Front Squats + 2 Push/Split Jerks (from the rack) 

Rest 90 seconds between efforts 

WOD: 17 minutes to get as far as possible…

5RFT

10 Thrusters 95/65

15 Pull-ups

30 Double-unders 

Immediately into…

AMRAP remaining time

10 Front Rack Lunges 95/65

15 American KB Swings 70/53

30 Double-Unders 

L2: 75/55

L1: 65/45 

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Tuesday, November 12 2019 

WOD: In teams of 2, For Time 

800m Row (400m each) 

20/15 Cal Bike (10/7 each) 

Immediately into..

5 Rounds 

20 Bench Press 135/75

20 Clean High Pulls 115/75

Immediately into..

800m Row (400m each) 

20/15 Cal Bike (10/7 each) 

Immediately into..

5 Rounds 

20 Bench Press 135/75

20 Clean High Pulls 115/75

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Wednesday, November 6 2019 

Strength: Bench Press 

5-3-3-3-1-1

Superset 

5-3-3-3-1-1

Bent Over Row

WOD: For Time (15 min CAP) 

10 Burpees 

20 Goblet Squats with feet on a plate

30 American KB Swings 70/53

40 Sit-ups 

50 Push-ups 

40 Sit-ups 

30 American KB Swings 

20 Goblet Squats with feet on a plate

10 Burpees

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Saturday, November 2 2019

WOD: For Time

30 box jumps (24/20)
15 clean and jerks, (95/65)
30 box jumps (24/20)
15 clean and jerks (135/85)
30 box jumps (24/20)
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerk (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205)

Time cap: 20 minutes

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Wednesday, October 30 2019 

Strength: 15 minutes to hit a 3RM “Touch N’ Go Snatch”

*climb slowly, NO singles. Work on maintaining your hook grip

WOD: For Time 

40 Cal Bike or 50 Cal Row 

30 Toes to Bar (15 GHD)

20 Wall Balls 20/14

10 Deadlifts 225/155

5 Muscle-ups (Scale to 5 Strict Pull-ups) 

10 Deadlifts 

20 Wall Balls 20/14

30 Toes to Bar 

40 Cal Bike or 50 Cal Row 

**Hard 18 Min CAP

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Tuesday, October 29 2019 

Strength: Back Squat 

5 Reps (40x0 Tempo) 

*4 second decent, 0 pause, 0 seconds at the top) 

Superset with…

5 Hip Thrusts (HEAVY) 

15 Minutes, build to a challenging weight but do not fail. 

WOD: AMRAP 3

3 Hang Power Cleans 

6 Push-ups 

9 Air Squats 

Rest 1 minute x 5 Rounds 

Round 2: 145/100

Round 3: 155/105

Round 4: 165/110

Round 5: 175/115

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September, 25 2019 

WOD: For Time

21 deadlifts, 225 lb.

21 handstand push-ups

15 deadlifts, 225 lb.

15 handstand push-ups

9 deadlifts, 225 lb.

9 handstand push-ups

21 deadlifts, 315 lb.

50-ft. handstand walk

15 deadlifts, 315 lb.

50-ft. handstand walk

9 deadlifts, 315 lb.

50-ft. handstand walk

Time cap: 9 min.

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Tuesday, October 22 2019 

WOD: 0:00-15:00

1,000m Run 

In remaining time…

Snatch x 1 rep climbing in weight 

10 Toes to Bar in between each set of Snatches 

15:00-30:00

200m Row 

Clean x 1 rep 

10 Toes to Bar in between each set of Cleans 

*The 10 Toes to Bar is to encourage you to make bigger jumps on the cleans of snatches because of this small time frame. Your goal is around 85-90% of your max but leave that true 100%+ incase it comes up in the open.