Monthly Archives: June 2016

MONDAY THE 4th WE WILL BE CLOSED ALL DAY.  CLASSES WILL RESUME AS NORMAL ON TUESDAY.  STRENGTH (EMOM for 7) Hang squat snatch WOD (For time) 9-6-3 Power snatch @155/105# Push Press @155/105# -rest 5 minutes- 18-12-6 Power Snatch @95/65# Push Press @95/65#

IN HOUSE COMPETITION DATE HAS CHANGED! STRENGTH (EMOM in 6) 5 front squats @60% WOD 4 x 800 meter run *3 minutes rest between intervals

WOD “FILTHY FIFTY” (For time) 50 box-jumps @24/20″ 50 jumping pull ups 50 kettlebell swings@35/25# 50 step walking lunge 50 knees to elbows 50 push-presses @45/35# 50 back extensions, 50 wall-ball shots @20/14# 50 burpees 50 double-unders

(OT3M for 7 sets) 1 hang squat clean to 1 front squats (3 rounds) 200 run 1 minute accumulated plank hold 1 minute max reps box jump overs @24/20″

SKILL HSPU WOD (21-15-9 reps for time) HSPU strict pullups Ring dips Kipping c2b Push ups

(For time) WITH A PARTNER Run a mile by alternating 200 meter intervals. Upon completion of the run.  Complete 100 thrusters @115/75#, one person works at a time. Upon completion of the thrusters Run a mile by alternating 200 meter intervals. Upon completion of the run *Then* WITH YOUR PARTNER Complete a 400 meter farmerContinue reading “SATURDAY”

STRENGTH (EMOM in 10) Power Clean and Jerk WOD (For time) 1000 meter row 20 hang power cleans @155/105# 20 push jerks @155/105# 10 hang power clean and jerks @155/105#

STRENGTH (EMOM in 6) 5 back squat @60% WOD (5 rounds for time) 12 knees to elbows  6 front squat @185/125#

STRENGTH (EMOM in 6) 5 Shoulder Press @60% WOD (AMRAP in 10) 5 HSPU 10 jumping lunges 15 pullups *at 10 minute mark* Run 1 mile *at 20 minute mark* (AMRAP in 10) 5 pullups 10 push ups 15 air squats *score is total reps of both amraps *if can’t finish a mile under 10Continue reading “WEDNESDAY”

SKILL HSPU WOD (50-35-20 reps for time) KB Swings @50/35# Abmat situps Box jumps @24/20″

STRENGTH (EMOM in 8) 1 snatch building up each minute *catch in squat WOD (10 rounds for time) 3 wall walks 3 muscle ups 30 double unders *CAP 15:00 *scaling for muscle ups will be discussed 

STRENGTH Shoulder Press 5 @75% 3 @85% 1-10 @95% WOD With a partner (For time) Accumulate 2000 meters of rowing (alternate anyway) Accumulate 150 KB swings @70/50# (done in sets of 25) Accumulate 50 syncronized t2b (partners attempt to have get hit the bar at the same time) Accumulate 300 feet of walking lunges withContinue reading “SATURDAY”

STRENGTH 10 minutes to build to a heavy sumo deadlift WOD (21-15-9 reps for time) Push press @115/75# Sumo deadlift high pull @115/75#

STRENGTH Power Snatch 5 @75% 3 @85% 1 @95% WOD (AMRAP in 10) 30 power cleans @95/65 or 35% 30 power cleans @135/95# or 45% 30 power cleans @ 185/125 or 65% AMRAP Power Cleans @225/145 or 75%

WOD (For time) 800 meter run 50 burpees 75 thrusters @45/35# 150 double unders 75 Wallballs @20/14# 50 box jumps @24/20″ 800 meter run

(OT3:00 for 7 rounds) Back Squat 0:00 – 3:00, 10 reps @70% 3:00 – 6:00, 7 reps @+10# 6:00 – 9:00, 5 reps @+10# 9:00 – 12:00, 3 reps @+10# 12:00 – 15:00, 3 reps @+5# 15:00 – 18:00, 2 reps @5+ 18:00 – 21:00, 2 reps @5+ (3 rounds) 15 V- ups 30 squatsContinue reading “TUESDAY”

Brian set a goal to beable to do an overhead squat. He has been staying after classes once in a while to work on them. Hard work pays off and if you want something you have to work for it. Brian is proof. He was hitting a workout last week with overhead squats at 65#Continue reading “MONDAY”

STRENGTH Front Squat 70% x3 80% x3 90% x3-10 WOD  IN TEAMS OF TWO 100 deadlift @185/125# 100 pullups  *must complete all deadlifts before moving on to pullups *must alternate every two reps. So partner 1 will perform 2 reps then partner 2 will. This will continue until the team hits 100 reps. 

STRENGTH (EMOM in 10) 3 TNG power cleans @70% WOD (5 rounds for time) 300 meter run 10 ohs @45% of max ohs 30 box jumps overs @24/20″

STRENGTH (EMOM in 10) 3 TNG power snatches @70%  WOD (21-15-9 reps for time) Power Clean @115/75# Push press @115/75# Weighted situps @20/14# HSPU

STRENGTH/SKILL HSPU Negatives (OT2:00 4×5, @4 sec down *we are only doing the negative portion, once the head is on the floor you will kick down. You will not do a push-up back up WOD “TABATA MASHUP” (24 intervals of 20 sec on 10 sec off) Goblet reverse alternating lunges @50/35# Right arm KB snatchesContinue reading “WEDNESDAY”

WOD On a 40 minute clock complete  (3 rounds) 200m run 10 squat cleans @135/95# 20 burpees to plate Rest 5:00 (3 rounds) 21 front squats @95/65# 15 toes to bar 9 power snatches @95/65# Rest 5:00 (AMRAP remaining time) 30 double unders 15 KB Swings @70/50# *score for this workout is the number ofContinue reading “TUESDAY”

STRENGTH Bench Press 70% x3 80% x3 90% x3-10 reps WOD (Three 6 minute rounds for reps) Push press @75/55# Airdyne for Cals Wallball @20/14# Row for calories Deadlift @185/125# Rest *each station is one minute 

STRENGTH Power Clean 70% x3 80% x3 90% x3 WOD “JACKIE” (For time) 1000 meter row 50 thrusters @45/35# 30 pullups 

(0-20 minutes) -FOR TIME- 10 burpees box jump overs 900 meter run 8 burpees box jump overs 700 meter run 6 burpees box jump over 500 meter run 4 burpees box jump overs 300 meter run 2 burpees box jumps overs 100 meter run (20-40 minutes) -FOR TIME- 600 meter run 26 Alt. KB LungesContinue reading “FRIDAY”

STRENGTH/SKILL HSPU Negatives (OT2:00 5×4, @4 sec down *we are only doing the negative portion, once the head is on the floor you will kick down. You will not do a push-up back up WOD (For time) 21-18-15-12-9-6-3 Front squats @115/80# 8-8-8-8-8-8-8 HSPU