Monthly Archives: January 2019

REMINDER CLASSES CLOSED FOR THE MORNING THURSDAY. WE ARE OPENING FOR A 3:30 AND A 4:30 CLASS. WE ARE NOT HAVING SIGN UPS FOR THESE, JUST SHOW UP READY TO GO. LADIES NIGHT WILL BEGIN AT 5:30PM AS PLANNED.

DON’T FORGET THURSDAY NIGHT IS LADIES NIGHT. THE 4:30 PM CLASS WILL BE AS IS BUT THE 5:30 & 6:30 WILL BE CLOSED FOR LADIES NIGHT. HERE IS A HOME WOD, STAY IN AND STAY WARM. (5 rounds) 10 pushups 15 situps 20 air squats REST 5:00 (1 round) 50 pushups 75 situps 100 airContinue reading “WEDNESDAY”

CORE WORK (5 rounds) :30 floor wipers :30 OH side bends :30 banded wood choppers :30 plank WOD (10 round OT1:30) 5 deadlifts 5 ring muscle ups

STRENGTH (Shoulder Press, OT2:00 for 10 sets) 4 reps @35% 3 reps @45% 2 reps @55% 1 rep @65% 1 rep @80% 1 rep @85% 1 rep @95% 1 rep @102% 1 rep PR 1 rep PR TEAM WOD (in teams of 2, AMRAP in 16 min) 80 burpees 20 wallballs 60 burpees 20 wallballsContinue reading “MONDAY”

SKILL WORK (OT2:00 x 4 rounds) EVEN rounds: 8 ring muscle ups ODD rounds: 16 plate ground to overhead + 8 pushups WOD (3 rounds) 20 burpees 20 KB swings

STRENGTH (OT2:00 x 3 sets) 2 back squats @90% WOD (10 rounds) 6 angel of death presses 30 double unders

WOD (AMRAP in 10) 30 deadlifts 25 HSPU 20 deadlifts 24 HSPU 10 deadlifts max rep HSPU REST 5:00 (AMRAP in 15) 30 front squats 25 pullups 20 front squats 25 pullups 10 front squats max rep pullups

CORE WORK (EMOM x 12) MIN 1: 8 KB straight arm sit ups MIN 2: 4 plates to knees to floor MIN 3: 40 sec plank hold in pushup WOD (10-9-8-7-6-5-4-3-2-1) clean & jerk burpees box jump over

STRENGTH (OT2:00 x 3) 2 shoulder presses @90% WOD (5 rounds) 1:00 pendley rows 1:00 push press 1:00 box jumps 1:00 REST

STRENGTH Clean complex (OT2:00 x 7 sets) 2 power clean 4 front squats 2 power clean @65% of clean WOD (AMRAP in 14) 2-4-6-8-10-12 ect. KB SDHP T2B

STRENGTH (OT2:00 x 6 sets) 2 back squats @85# WOD (3 rounds for time) 30 DB thrusters 30 DB hang snatches

WOD (7 rounds for time) 7 HSPU 7 power snatches 7 Kb situps 7 front squats 7 pushups, banded 7 SDHP 7 windshield wipers

CORE WORK (4 rounds) :20 hollow hold :20 hollow rock :20 flutter kicks :20 plank :20 plank up-downs :20 plank jump overs 1:00 REST WOD (EMOM x 16) MIN 1: 8 bench press @55% MIN 2: :40 cal row MIN 3: 8 deadlift @55% MIN 4: :40 box jumps

STRENGTH (OT2:00 x 6 sets) 2 reps shoulder press @85% WOD (AMRAP in 14 min) 5 hang power cleans 7 shoulder to overhead 9 lateral burpees over bar

STRENGTH snatch complex (OT2:00 x 7 sets) 3 snatch grip deadlifts 2 power snatch 1 OHS @63% of 1RM WOD (4 rounds for time) 25 KB swings 25 abmat situps 50 double unders

SKILL WORK (EMOM x 10) MIN 1: 30 sec HS hold MIN 2: 30 sec max strict pullups WOD (10-9-8-7-6-5-4-3-2-1) Demon presses *after each round do 7 pullups

WOD (10 minutes) 5 Deadlifts @60% 1:00 MAX Cals Bike, Row, or ski *choose your poison *rest while your partner goes Rest 5:00 (10 minutes) 10 Barbell Bicep Curls 1:00 max reps close grip bench press *rest while parner goes REST 5:00 (10 minutes) max wallballs *trade every 15 reps with partner

CORE WORK EMOM x 9 MIN 1: 40 sec plank MIN 2: 20 russian twist MIN 3: 40 sec flutter kicks EMOM x 9 MIN 1: 40sec side plank MIN 2: 40sec side plank MIN 3: 20 abmat situps WOD (AMRAP in 15) 12 Alt. DB snatches 6 burpees to plate 12 t2b

STRENGTH (OT2:00 x 5 sets) 3 shoulder press @80% WOD (For time) 50 calorie row Then -5 rounds for time- 12 shoulder to overhead 12 pull-ups

STRENGTH Clean complex (OT2:00 x 7 sets) 2 power clean 4 front squats 2 power clean @60% of clean WOD (3 rounds for time) 60 double unders 30 goblet walking lunge 30 box jumps 30 KB swings

SKILL WORK (3 rounds) 5 leg lifts 3 kip swings 1 kipping t2b 5 strict pullups 3 kip swings 1 kipping pullup REST 2:00 WOD (24-20-16-16-20-24 reps for time) DB hang clean & jerk Pushups *alternate arms every 4 reps

STRENGTH (OT2:00 x 5 sets) 3 back squats @80% WOD (AMRAP In 15) 2-4-6-8-10-12 etc. front squat Bar facing updowns

WOD (FOR TIME) 50 DB hang snatches (25/arm) 50 Pull-ups 50 KB swings 50 abmat sit-ups 50 box jumps 50 push-ups 50 DB hang power clean & jerks(25/arm) 50 V-ups

STRENGTH 1RM max clean WOD EMOM x 5 5 deadlifts @55% IMMEDIATLY INTO EMOM x 5 15/12 cal row IMMEDIATLY INTO EMOM x 5 5 deadlifts @65% IMMEDIATLY INTO EMOM x 5 15/12 cal row

STRENGTH (OT2:00 x 6 sets) 2 shoulder press @75% WOD (AMRAP in 15) 10-9-8-7-6-5-4-3-2-1 HSPU Pull-ups

STRENGTH 1RM snatch WOD (5 rounds for max reps) 10 unbroken snatches 1:00 max burpees REST 2:00