Monthly Archives: July 2018

STRENGTH (OT2:00 x 5 sets) 2 shoulder press @85% (EMOM x 4) 12 bent over row @105/75# WOD (3 rounds for time) 20 thrusters @95/65# 20 pushups

WOD (FOR TIME) 500 meter run 50 pullups 50 single arm DB push press @50/35# 50 walking lunges 50 double unders 50 box jumps @24/20″ 50 abmat situps 50 DB snatches @50/35# 50 DB goblet squats @50/35# 500 meter run

STRENGTH (OT2:00 x 6 sets) 2 back squats @80% (EMOM x 4)
15 staightleg KB deadlifts @70/50# WOD (for time) 30-20-10 deadlift @185/125# 9-7-5 bar muscle ups

STRENGTH (OT2:00 x 8 sets) 3 cleans @60% WOD (FOR TIME) 1000 meter row 50 hang cleans @105/75# 30 jerks @105/75#

GYMNASTIC SKILL Pull ups 50% of max reps x 1 set (2:00 clock) *Then drop to half of 50% for (EMOM x 5 sets) WOD (EMOM x 27) 1: 2 rope climbs 2: 12 v-ups 3: 16 KB swings @50/35#

STRENGTH (OT2:00 x 6 sets) 2 shoulder press @80% (EMOM x 4)
12 bentover row @85/65# WOD (FOR TIME) 100 double unders 25 HSPU 50 wallballs @20/14# 25 HSPU 50 wallballs @20/14# 100 double unders

WOD (AMRAP in 6) 4 box jumps overs @24/20″ 4 burpees 4 Alt. DB snatches @50/35# REST 2:00 (AMRAP in 6) 6 box jumps overs @24/20″ 6 burpees 6 Alt. DB snatches @50/35# REST 2:00 (AMRAP in 6) 8 box jumps overs @24/20″ 8 burpees 8 Alt. DB snatches @50/35# REST 2:00 (AMRAP in 6)Continue reading “TUESDAY”

GYMNASTIC SKILL Handstand Push-ups 50% of max reps x 1 set (2:00 clock) *Then drop to half of 50% for (EMOM x 5 sets) WOD (3 rounds for time) 600 meter run 20 pullups 20 push press @115/75#

STRENGTH (OT2:00 x 8 sets) 3 snatch @60% WOD (AMRAP in 30) 300 meter run 20 hang power snatches @75/55# 30 abmat situps 40 air squats 50 double unders

STRENGTH (OT2:00 x 5 sets) 3 shoulder press @75% (EMOM x 4) 12 bentover row @75/55# WOD (4 rounds for time) 8 ring muscle ups 8 power cleans @155/105#

TEAM WOD (FOR TIME) 100 deadlifts @135/95# 50 t2b 75 deadlifts @185/125# 50 t2b 50 deadlifts @225/155# 50 t2b *only one person working at a time *can only perform deadlifts reps when partner is holding plate above head @45/25# *can only perform t2b when partner is holding plank *must stop moving if partner stops holding.Continue reading “WEDNESDAY”

GYMNASTIC SKILL Handstand Push-ups 45% of max reps x 1 set (2:00 clock) *Then drop to half of 45% for 4 sets, REST :30 between sets WOD (For time) 600 meter run 20 shoulder to overhead @135/95# 600 meter run 15 STOH 600 meter run 10 STOH

STRENGTH (OT2:00 x 5 sets) 3 back squats @75% (EMOM x 4) 12 staightleg KB deadlifts @70/50# WOD (4 rounds for time) 10 c2b pullups 15 HR push ups 20 alt. DB lunges @50/35#

SO MANY BURPEES!!!! SKILL TEST max set pullups then 3 sets @45% WOD (AMRAP in 12) 12 KB swings @50/35# 9 burpee box jump overs @24/20″ 6 HSPU

OMG! MORE OF THOSE BURPEES. TIM LOOKS EXCITED ABOUT IT. WOD (FOR TIME) 50 burpees to target 300 meter run 50 thrusters @65/45# 300 meter run 50 thrusters @65/45# 300 meter run 50 burpees to target

SKILL TEST Max Rep HSPU then 3 sets @45% WOD (5 Rounds for time) 12 deadlifts @155/105# 12 bar facing burpees 12 t2b

STRENGTH (EMOM x 10) 3 back squats @70% WOD (AMRAP in 15 for reps) 3:00 max cal bike then remaining time AMRAP 7 DB burpees 10 DB squats @50/35# 13 DB hang cleans @50/35#

HAPPY BIRTHDAY JAKE! 7/8/07 SKILL EMOM (EMOM x 7) 11 burpees WOD “JAKE THE SNAKE” (8 rounds for time) 15 box jumps @24/20″ 15 pullups 15 Wallballs @20/14# 15 push-ups w/release 22 double unders

STRENGTH (EMOM x 9) 3 push press @70% WOD (For reps) 40 seconds on/20 seconds off, (20 alternating rounds) R1: wallballs @20/14# R2: box jumps @24/20″

(For Time) 1200 meter run 64 alt DB snatches @50/35# 36 pullups 900 meter run 42 alt DB snatches @50/35# 24 pullups 600 meter run 22 alt DB snatches @50/35# 12 pullups

SKILL STRENGTH (EMOM x 12) 1: 3 negative HSPU 2: 30 sec max reps single arm DB press 3: 30 sec max reps single arm DB press WOD (For time) 1000 meter row immediatly into (6 rounds of) 10 deadlift @225/155# 15 burpees

All classes are closed for the 4th and will resume back to normal Thursday. Have a great 4th!

STRENGTH (E3:00 x 4 sets) 4 back squats @85% WOD (For time) 50-40-30-20-10 double unders KB swings @50#/35#

NUTRITION IS THE BASE AND FOUNDATION OF THE FITNESS PYRAMID. HOW IS YOUR FOUNDATION? STRONG OR WEAK? STRENGTH Hang Power Clean 1RM for the day then 80% of todays 1RM for 3×3 WOD (AMRAP in 4) 15 power snatches @75/55# 9 t2b REST 1:00 (AMRAP in 4) 12 power snatches @95/65# 6 t2b REST 1:00Continue reading “MONDAY”