Monthly Archives: April 2016

STRENGTH Front Squat 5x 65% 5x 75% 5x 85# *percent taken from 85% of 1RM WOD (5 rounds for time) 20 SDHP @75/55# 15 burpee box jumps @24/20″ Rest 1:00

STRENGTH Power Clean 3 x70% 3 x80% 3 x90% *percent taken from 85% of 1RM WOD (3 rounds for time) 400 meter run  30 squat cleans @95/65# 20 pullups 

STRENGTH Power Snatch 3 x70% 3 x80% 3 x90% *taken from 85% of 1RM WOD (10-9-8-7-6-5-4-3-2-1 reps for time) Shoulder Press @75/55# Bar facing Burpees

SKILL Handstand holds (8 rounds) :40 hold 1:20 rest WOD (For time) 1000 meter row 50 goblet squats @50/35# 30 KB swings @50/35# 10 KB push presses per arm @50/35#

STRENGTH Deadlift 3 x70% 3x 80% 3-10 x90% *percents will be taken from 85% of 1RM WOD (AMRAP in 15) 5 Wallball @20/14# 3 hspu 1 power clean @80%

THIS WEDNESDAY WE WILL BE CANCELING THE 6:30 AM AND THE 8:30 AM CLASS. ALL OTHER CLASSES WILL RESUME AS USUAL AND CLASSES WILL GO BACK TO NORMAL THURSDAY THE 28th.  STRENGTH Bench Press 5 x65% 5 x75% 5-10×85% *taken from 85% of 1RM WOD -IN TEAMS OF TWO- “Team 11.1” (AMRAP in 10) 15Continue reading “MONDAY”

STRENGTH Power Clean 65% x5 75% x5 85% x5 *percents taken off of 85% of 1RM *do not have to be touch and go WOD “Tabata This” (For reps) 8 rounds, 20 sec work, 10 sec rest: Squats, Rest 1:00 8 rounds, 20 sec work, 10 sec rest: Rows, Rest 1:00 8 rounds, 20 secContinue reading “SATURDAY”

STRENGTH Power Snatch 65% x5 75% x5 85% x5 *percents taken off of 85% of 1RM *do not have to be touch and go WOD (5 rounds for time) 400m run 15 thrusters @75/55#

SKILL Handstand holds (10 rounds) :30 hold 1:00 rest WOD (For time) 25 burpees 35 push press @95/65# 45 walking lunges 55 double unders

STRENGTH Deadlift  65% x 5 75% x 5 85% x 5-10reps *percents will come off of 85% of your 1RM WOD (For time) 1000 meter row -Then- (10 rounds for time) 7 hspu 7 power snatches @95/65#

STRENGTH Shoulder Press 65% x5 75% x5 85% x5-10 reps *percents taken from 85% of 1RM WOD (3 rounds for time) 30 squats cleans @95/65# 15 t2b

Hopper week is over. Some of you may have noticed that you are beat up more than usual.  This is do to the random, no rhyme or reason type of programming. A lot more goes into us planning workouts and heavies for the gym. We don’t just go into a dark room and take 5Continue reading “MONDAY”

   This week is going to be our after the open yearly hopper week. Some of you may remember this from last year. What this means is that there will be no workout planned. Each day you will come in and someone will push the button on the iPad and a random workout will popContinue reading “ALL WEEK”

STRENGTH EMOM for 10 Press complex @95/65# 5 shoulder press + 3 push press + 1 jerk WOD (For time) 50 deadlifts  @135/95# 30 burpees 10 shoulder to overhead @135/95#

STRENGTH (EMOM for 10) Snatch complex @95/65# Power snatch + Hang power snatch + hang squat snatch  WOD (7 rounds for time) 10 c2b 10 thrusters @95/65#

STRENGTH EMOM for 10 Bear complex @95/65#  WOD “ELIZABETH” (21-15-9 reps for time) Clean @135/95# Ring dips

STRENGTH Power clean @60% x10 @60% x8 @60% x6 WOD (AMRAP in 10) 5 hspu 10 KB SDHP @70/50# 15 OHS @75/65#

STRENGTH Back Squat @60% x10 @60% x8 @60% x6 WOD (4 rounds for time) 7 muscle ups 11 back squats @155/105#

STRENGTH Bench Press  @60% x10 @60% x8 @60% x6 WOD TEAMS OF TWO (AMRAP in 15) 8 t2b 8 KB Swings @50/35# 12 alternating KB lunges @50/35# * partners with alternate rounds 

STRENGTH TEST Snatch/Push Press/Clean WOD (OT2:00 for 12 minutes) (2:00) 20 cal airdyne 20 hang power cleans @95/65# (2:00) 20 cal row  15 SDHP @95/65# (2:00) 320m run (1 lap) 15 shoulder to overhead (2:00) 30 thrusters @95/65# (2:00) 20 front squats  15 dips (2:00) 50 pullups  * 2 people per station, 6 stations totalContinue reading “SATURDAY”