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Wednesday, November 21 2018

            Holiday Schedule:

           Monday and Tuesday: Normal schedule 

           Wednesday: No 6:15pm

          **Thursday: 9:00am only  (this class will require 12hr prior registration!!!!!!)**

          **Friday: 10:00 am only (this class will require 12hr prior registration!!!!!!)**

Strength: Bench Press
75% x 5 reps
85 % x 3 reps
100% x 1 rep

WOD: AMRAP 11
30 Double-unders
6 Pull-ups
6 DB Squats 50/35
6 DB Push Press 

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Monday, November 19 2018

                     Holiday Schedule: 

                    Monday and Tuesday: Normal schedule  

                   Wednesday: No 6:15pm

                    Thursday: 9:00am only

Strength: Push Jerk
75% x 3 reps
85% x 2 reps
Try for a new 1RM

WOD: For Time
21-15-9
Push Jerk 135/95
Bar Over Burpees
Toes to Bar

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

 

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Saturday, November 17 2018 

SWEAT: In Teams of 2, in 15 minutes complete 
2 rounds
32 DB Lunges 50/35
32 Toes to Bar 
16 DB Power Cleans 50/35
then 2 rounds of 
32 Alt. DB Snatches 50/35 
32 HR Push-ups 
16 DB Power Cleans 50/35 

Rest 5 minutes 

In Teams of 2, in 15 minutes complete:
5 Rounds 
30 Wall Balls 20/14
30 SDHP 115/75 


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Tuesday, November 13 2018 

Strength: Snatch + Clean Complex
EMOM 5: 3 Hang Power Snatch
Immediately into…
EMOM 5: 2 Hang Power Snatch 
3 minute rest 
EMOM 5: 3 Hang Power Cleans 
Immediately into…
EMOM 5: 2 Hang Power Cleans 

**Make sure to add weight each round. 

WOD: For Time 
50-40-30-20-10 
Double-Unders
Abmat Sit-ups 
Russian KB Swings 53/35 
**15 Min Cap

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Monday, November 12 2018 

                  Happy Veterans Day! 

                  Normal class hours today.  

Strength: Back Squat 
75% 5 reps 
85% x 3 reps 
Try for a new 100% 

WOD: EMOM 12 
Min 1: 12/9 Cal Bike 
Min 2: 10 DB Push Jerks 50/35 
Min 3: 12 Toes to Bar 

L3: 40/30
L2: 35/25
L1: 25/15

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Friday, November 9 2018

 There will be no open gym at 11:30 today.
Don’t forget to pre-register for classes. 

Strength: Front Squat
70% x 3 reps
80% x 3 reps
90%x 3 reps

WOD: For Time
40-30-20-10
Front Squat 75/55
7 Toes to Bar
Push Press 75/55
7 Toes to Bar

Example:
Round 1:
40 Front Squats, 7 T2B, 40 Push Press, 7 T2B
Round 2:
30 Front Squats, 7 T2B, 30 Push Press, 7 T2B

ADV: 95/65
L2: 65/45
L1: 55/35

 

 

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Friday, November 2 2018

Core: 4 Sets
15 sec Star Plank (Right side)
30 second Low Plank
15 sec Star Plank (Left side)
30 Russian Twist

WOD: Every 5 minutes for 20 minutes (4 sets)
15 Thrusters 95/65
400m Run
15 Pull-ups

You will have a lot of rest time. The goal is to stay within 15-20 seconds of your first rounds time.
Score is your slowest round.

 

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Thursday November 1, 2018

 Strength: Deadlift

Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x Max Reps

 WOD: Complete as many rounds and reps as possible in 12 minutes of,
5 HSPU
7 Deadlifts 225/155
9 Box Jumps 24/20

ADV: 275/185, 4/3 Inch Deficit HSPU
L2: 185/125
L1: 135/95, Regular Push-ups x 2

 

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Wednesday, October 31 2018

 Strength: Every 2 minutes for 12 minutes complete
1 Clean Pull to the Knees + 1 Squat Clean
*Building to 90%

WOD: Complete as many rounds and reps as possible in 15 minutes of:
10 Cal Row, Ski, Bike
10 Wall Balls  20/14
2 Squat Cleans 185/125

ADV: 225/145
L3: 165/115
L2: 135/95
L1: 115/75