Monthly Archives: March 2019

IT’S THAT TIME OF YEAR AGAIN! THE OPEN IS OVER AND WE ARE DOING OUR MYSTERY WOD WEEK. EACH DAY FOR EACH CLASS WE PUSH A BUTTON ON THE IPAD AND WHAT EVER WORKOUT COMES OUT OF THE HOPPER WE DO. SOME WORKOUTS MAY BE CHANGED A BIT TO FIT EQUIPMENT OR SPACE NEEDED, BUTContinue reading “MONDAY-SATURDAY”

STRENGTH (OT3:00 x 3 sets) 3 Shoulder Press *first set @85% *add weight each set WOD (3 rounds) 20 SDHP 20 push press 20 v-ups

OPEN WOD 33-27-21-15-9 reps for time of: thrusters Chest-to-bar pull-ups Time cap: 20 minutes

STRENGTH (OT2:00 x 7 sets) 2 cleans + 1 split jerk @60% WOD “GLORIA” (21-15-9 reps for time) power cleans @45% wallballs @20/14#

STRENGTH (OT3:00 x 3 sets) 3 back squats *first set @85% *add weight each set WOD (AMRAP in 12) 12 push ups 12 OHS

WOD (10 rounds for time) 30 double unders 10 t2b 10 KB swings 10 burpees

CORE WORK (4 rounds) 1:00 plank 80ft right side suitcase carry 80ft left side suitcase carry 1:00 rest WOD (3 rounds) -AMRAP in 3 minutes- 20 box jump overs 10 hang power snatches max HSPU in remainder of time *REST 1:00 after each 3 min AMRAP*

STRENGTH (OT2:00 x 7 sets) 2 power snatch 1 hang power snatch 1 OHS @70% TEAM WOD (AS A TEAM OF TWO in 18 minutes) 50 cal bike 50 demon presses 50 devil presses 50 angel of death presses

“Open 19.4” (For total time:) 3 rounds of: 10 snatches @95/65# 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes

STRENGTH (OT3:00 x 4 sets) 3 back squats *first set @80% *add weight to each set WOD (50-40-30-20-10) Russian KB swings Double unders

DEADLIFTS & DONUTS!!! WOD (4 rounds) 100ft OH walking lunge with plate 30 box jumps 20 wallballs 10 HSPU

STRENGTH (OT3:00 x 4 sets) 3 shoulder press *first set is 80% *add weight to each set WOD (for time) 1000 meter row -THEN IMMEDIATLY INTO- 100 push press *at the top of each minute 4 burpees *start with the 4 burpees

WOD (EMOM x 24) M1: 5 burpees + 5 KB swings M2: max reps T2B M3: REST SKILL WORK (4 rounds) :40 sec HS hold :20 REST :40 sec overhead banded barbell hold REST 2:20

WOD “OPEN 19.3” For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes

DEADLIFTS & DONUTS! WHAT A FUN NIGHT! STRENGTH (OT3:00 x 5 sets) 3 back squats *start at 70% *add weight each set WOD (10-9-8-7-6-5-4-3-2-1) Deadlift HSPU

WOD
(5 rounds)
15 DB thrusters
15 pullups
 CORE LADDER 1 hollow body rock + 1 superman rock 2 hollow body rock + 2 superman rock 3 hollow body rock + 3 superman rock *continue this pattern until you can’t make the rep count without rest. THEN REST 2:00 a repeat *you will do this for a totalContinue reading “WEDNESDAY”

NEXT WEEK WILL BE INFO ON MOVEMENT BEING USED IN THE WORKOUTS! STRENGTH (OT3:00 x 5 sets) 3 shoulder Press *start at 70% *add weight each set WOD (5 rounds) 1:00 hang power snatches @65% 1:00 bench press @70% 1:00 box jumps

HAPPY BIRTHDAY CHRIS!!! STRENGTH (OT2:00 x 7 sets) 2 power cleans 2 hang power cleans 4 front squats @68% WOD “PAXON” (AMRAP in 18 min) 34 double unders 3 rope climbs 4 power cleans 185/125#

HAPPY BIRTHDAY BRIDGET!!! STRENGTH (OT3:00 x 3 sets) 5 back squat *add weight each set *first set is 80% WOD “BRIDIE” (5 rounds for time) 27 SDHP @75/55# 27 burpees

Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completedContinue reading “FRIDAY”