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Wednesday, December 19 2018

 Strength: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike
2 Clean + Jerks (climbing)

WOD: 2RFT
50 Push Jerks 95/65
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.

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Saturday, December 15 2018

9:00 a.m. class only!

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

SWEAT: In Teams of 2, For Time
80 Back Squats 355/95 (from the floor)          
60 Toes to Bar
50 Cal Row, Bike Ski
80 Front Squats
60 Toes to Bar 95/65
50 Cal Row, Bike Ski
80 Front Rack Lunges 75/55
60 Toes to Bar
50 Cal Row, Bike Ski

Only 1 person can work at a time, split the reps evenly.

*35 min Time CAP

 

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Friday, December 14 2018

Happy Birthday Lizzie!!

5:30 a.m. and 6:30 a.m. today only for morning classes. Evening classes will run as normal.

Saturday (Dec 15th): 9:00 am only

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

Strength: Every 2 minute for 6 minutes
20 DB Walking Lunges

WOD: “Nate”
AMRAP 20
2 Muscle-ups (scale to 4 Ring Dips)
4 HSPU
8 KB Swings 70/53

 

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Thursday, December 13 2018

5:30 a.m. and 6:30 a.m. today only for morning classes. Evening classes will run as normal.

Friday (Dec. 14th): 5:30 am & 6:30 am ONLY for morning classes. Evening classes will run as normal.

Saturday (Dec 15th): 9:00 am only

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

Strength: Bench Press (week 1 of 4)
60% x 5 reps
70% x 5 reps
80% x Max reps

 WOD: AMRAP 5
20 Double-Unders
10 Air Squats

Rest 1 minute

AMRAP 5
5 DB Man Makers
10 Box Jumps 24/20

Rest 1 minute

AMRAP 5
5 V-ups
10 Push-ups

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Wednesday, December 12 2018

Schedule updates: Evening classes will run as normal thanks to Coach Jake!

Thursday & Friday (Dec. 13th/14th): 5:30 am & 6:30 am ONLY for morning classes. Evening classes will run as normal.

Saturday (Dec 15th): 9:00 am only

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

Strength: Deadlift (week 1 of 4)
60% x 5 reps
70% x 5 reps
80% x Max reps

 WOD: AMRAP 15
15/12 Cal Row or 10/7 Bike, Ski
5 Clean + Jerks 135/95
15 Pull-ups

 Rx:
Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130

Scaled: Add 5-10lbs each round

L3: 115/75
L2: 95/65
L1: 75/55

 

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Tuesday, December 11 2018

Thursday & Friday (Dec. 13th/14th): 5:30 am & 6:30 am ONLY for morning classes. Evening classes will run as normal.

Saturday (Dec 15th): 9:00 am only

Sunday (December 16th): 10:00 - 11:00 am ONLY. This will be a permanent change due to low attendance.

Strength: Split Jerk (week 1 of 4)
65%x 5 reps
75% x 5 reps
85% x Max reps

WOD: In teams of 2, AMRAP 14
7 Bench Press 135/95
30 Double-Unders

*Partners will alternate full rounds

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Monday, December 10 2018

Schedule updates: ALL Wednesday evening classes (Dec. 12th) will run as Open Gym as Coach Will is traveling. The WOD will still be posted; feel free to do it, or make up an old one. Please see Will if you have any questions.

Thursday & Friday (Dec. 13th/14th): 5:30 am & 6:30 am ONLY

Saturday (Dec 15th): 9:00 am only  

Strength: Backsquat (Week 1 of 4)

60% x 5  

70% x 5

80% x max reps  

  WOD: For Time

10-9-8-7-6-5-4-3-2-1
DB Thrusters 50/35
Toes to Bar
Burpees

 *18 min cap

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Saturday, December 8 2018

Happy early birthday Kieran! Don’t forget to do your burpees tomorrow!

SWEAT: In Teams of 2
0:00-15:00
42-30-18
Front Squat 135/95
Burpees Over the Bar
HSPU

15:00-23:00
Pick One
1)   100 Cal Ski
2)   100 Cal Bike
3)   2,000m Row

 23:00-36:00
4 Rounds
40 Wall Balls
30 Toes to Bar
20 KB Swings 70/53

 *Only 1 person is allowed to work at a time.

 

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Monday, December 3 2018

Strength: Superset Back Rack Lunge & Hip Thrusts
1) Back Rack Lunge 5 reps per leg climbing in weight each set
Immediately into
2)   Hip Thrusts 10 reps
*Rest 1-2 minutes between supersets for 5 sets of 10 reps each

WOD: EMOM 16
1)   12/10 Cal Bike
2)   20 Wall Balls 20/14
3)   Max effort Pull-ups
4)   Rest

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Friday, November 30 2018

Strength: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike or 12/10 Row/Ski
1 Squat Clean climbing each set

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

Rest 1 minute, repeat 4 for 4 rounds. Start where you left off for each new AMRAP.

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

L3: 115/75
L2: 95/65
L1: 75/55

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Thursday, November 29 2018

Skill/Strength EMOM: 20 minutes
1) 5 Jerks from the floor
2) Pull-up Skills                          
a. 3-5 Muscle-ups
b. 5-10 Strict Pull-ups
c. 5 Weighted Pull-ups
 d. 10-15 Kipping Pull-ups

WOD: With a 15 minute running clock to get as far as possible,
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American Swings 53/35
Burpees 

L2: 35/25
L1: 25/18

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Wednesday, November 28 2018

Strength: Back Squat
Every 4 minutes for 16 minutes (4 sets)
5 Back Squats (% based below)
10 DB Bent Over Rows
10 Cal Row, Bike, Ski

*This is de-load week for back squat. Make sure to stick to the % of your 1RM, not someone else’s.

Round 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%

WOD: AMRAP 12
8 Front Rack Lunges 95/65
8 Wall Balls 20/14
8 Cal Row, Bike Ski

Every 2 rounds add weight to the bar
Women: add 5Lbs
Men: add 10lbs
Rx+ add 10-20lbs

L2: 75/55
L1: 65/45