February 07, 2019 February 07, 2019/ Will Dale

Friday, February 8 2019

Core: 4 Sets
15 Sec Star Plank per side (R/L)
20 Single Leg V-Ups (10 per side)
20 Russian Twists

WOD: EMOM 15
Min 1: 10 Toes to Bar
Min 2: 5 Hang Power Cleans 165/115
Min 3: 10/7 Cal Bike

February 06, 2019 February 06, 2019/ Will Dale

Thursday, February 7 2019

All cubbies in the front entrance and bathrooms must be cleaned out by Friday. Any unclaimed items will be donated.

Strength: Back Squat
4 Sets of 2 reps @ 80% + 20-40lbs

WOD: For Time
25 Shoulder to Overhead 135/95
50 Back Squats 135/95
100 KB Swings 53/35
200 Double-Unders

February 05, 2019 February 05, 2019/ Will Dale

Wednesday, February 6 2019

Skill: Muscle-up

Strength: Bench Press
5 Sets of 2 @ 80%
Followed by 1 Set of Max Reps @ 50%

WOD: AMRAP 18
1 Power Snatch 135/95
3 Ring Muscle-ups (scale: 6 Ring Dips)
5 Burpees Box Jump-Overs 24/20

February 04, 2019 February 04, 2019/ Will Dale

Tuesday, February 5 2019

Skill: HSPU/ Strict Pull-ups (10-15 mins)
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Strict HSPU

WOD: “Jackie”
1,000m Row
50 Thrusters 45/35
30 Pull-ups

Rest 5 minutes

EMOM 15:
Min 1: 15/12 Cal Row or Ski Erg
Min 2: 15/12 Push-ups
Min 3: 15 Wall Balls 20/14

*Scaled: 12/10 Cal Bike

February 03, 2019 February 03, 2019/ Will Dale

Monday, February 4 2019

Strength: Squat Clean
In 18 minutes build to 80% for 1 rep
Then decrease 10-20lbs for 2 sets of 2 reps

WOD: 3RT
10 Clean + Jerks 115/75
20 Double-Unders

Rest 3 minutes

3RT
10 Clean + Jerks 115/75
20 Double-Unders

February 01, 2019 February 01, 2019/ Will Dale

Saturday, February 2 2019

SWEAT: 0:00-5:00
EMOM 5: 10/7 Cal Row, Bike, Ski

6:00-11:00
50 Back Rack Lunges 95/65

12:00-17:00
EMOM 5: 10/7 Row, Bike, Ski

18:00-25:00
7RDS
7 Front Squats
7 Toes to Bar

26:00-33:00
100 Russian KB Swings

January 31, 2019 January 31, 2019/ Will Dale

Friday, February 1 2019

WOD: In Teams of 2-3, 5RFT
20 Bench Press
40 Cal Row, Bike, Ski

January 30, 2019 January 30, 2019/ Will Dale

Thursday, January 31 2019

Skill: Toes to Bar

WOD: AMRAP 15
10 Burpess
5 Thrusters 95/65
10 Toes to Bar
5 Thrusters

*Add weight every 2 rounds, up to 6 rounds

Round 1/2: 95/65
Round 3/4: 115/75
Round 5/6: 135/95

January 29, 2019 January 29, 2019/ Will Dale

Wednesday, January 30 2019

Strength: Push Press + Push Jerk
5 Sets of 2+ 2 @ 70% of C+J @70% of your Jerk

WOD: 3RFT
20 HSPU
15 Cal Row, Bike, Ski
10 Hang Power Cleans 185/125

January 28, 2019 January 28, 2019/ Will Dale

Tuesday, January 29 2019

Partner Strength: Back Squat + Single Leg Romanian Deadlifts, 5 Sets of each.
Back Squat: 1 reps @80% + 10-20lbs

Single Leg Romanian Deadlifts: 6-8 reps per Leg (Foot elevated on a Beach)

WOD: 5RFT
10 Deadlifts 225/155
10 HRPU

L2: 185/125
L1: 135/95

January 27, 2019 January 27, 2019/ Will Dale

Monday, January 28 2019

WOD: For Time

100 Double-unders
60 Wall Balls 20/14
30 Pull-ups
75 Double-unders
40 Wall Balls
20 C2B Pull-ups
50 Double-unders
20 Wall Balls
10 Strict Pull-ups (ADV: 10 Bar Muscle-ups)

January 25, 2019 January 25, 2019/ Will Dale

Saturday, January 26 2019

SWEAT: 10 minutes to finish…
5 Rounds
12 Cal Bike
12 Cal Row

Rest 3 minutes
10 minutes to finish…
5 Rounds
10 Front Rack Lunges 95/65
10 American KB Swings 53/35
10 Push-ups

Rest 3 minutes
10 minutes to finish…
5 Rounds
20 Alt. DB Snatch 50/35
20 Toes to Bar

January 24, 2019 January 24, 2019/ Will Dale

Friday, January 25 2019

Strength: Front Squat
Set 1: 15 reps @ 40%
Set 2: 15 reps @ 50%
Set 3: 15 reps @ 50%

WOD: Against a 3 minute running clock for 3 sets.
500m Row
Max Muscle-ups

*Scaled to max Ring Dips

Rest 3 minutes between rounds

January 23, 2019 January 23, 2019/ Will Dale

Thursday, January 24 2018

Mobility

WOD: AMRAP 30
10 Cal Row, Bike, Ski
20 Wall Balls 20/14
30 Push-ups
40 Sit-ups
50 Air Squats
60 Double-unders

January 22, 2019 January 22, 2019/ Will Dale

Wednesday, January 23 2019

Strength: E2MOM 20
1 Clean + Jerk
Build over 10 sets

WOD: 2RFT
50 Push Jerks
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.

*Repeat from Wednesday, December 19 2018

January 21, 2019 January 21, 2019/ Will Dale

Tuesday, January 22 2019

Skill: Handstand Walk

WOD: For Time
50/40 Cal Bike, Row, Ski
40 Power Cleans 135/95
30 Front Squats
20 HSPU

January 20, 2019 January 20, 2019/ Will Dale

Monday, January 21 2019

We ask that everyone wear a separate pair of sneakers to the gym to help keep the gym floor clean.

Skill: Pull-ups

Strength: Back Squat
Build to 80% for 1 rep

WOD: Fran
For Time:
21-15-9
Thrusters 95/65
Pull-ups

**10 min CAP

January 18, 2019 January 18, 2019/ Will Dale

Saturday, January 19 2018

SWEAT: For Time
1 - 200m Row or Run
2 Wall Walks
3 OH Lunges 45/25 (3 per leg)
4 DB or KB Thrusters
5 Burpess
6 Pull-ups
7 KB Swings 53/35
8 Goblet Squats
9 Toes to Bar
10 Wall Balls 20/14

Structured like 12 days of Christmas

January 17, 2019 January 17, 2019/ Will Dale

Friday, January 18 2019

Strength: Single Leg Romanian Deadlift
4 Sets of 8 reps per side

*Elevate your foot on a bench.

WOD 1: Isabel
For Time:
30 Power Snatches 135/95