Monthly Archives: July 2019

STRENGTH (OT3:00 x 3) 3 deadlifts @85% *add weight to each set WOD (AFAP) 50 double unders -INTO- (21-15-9) deadlift @45% of 1RM HSPU -INTO 50 double unders OPTIONAL DAILY EXTRA WORK (EMOM x 6) 3 front squats @65% *focus on speed & technique

EMOM (EMOM x 10) M1: 5 shoulder press, from the floor M2: 10 strict chin ups WOD (AFAP) 100 push press *each break row, bike or ski 10 calories REST 3:00 100 hang SDHP *each break row, bike or ski 10 calories REST 3:00 100 v-ups *each break row, bike or ski 10 calories OPTIONALContinue reading “TUESDAY”

STRENGTH (OT3:00 x 3 set) 1 clean @90% WOD (AMRAP in 20) 5 power cleans 10 t2b 15 wallballs OPTIONAL DAILY EXTRA WORK (EMOM x 10) M1: :40 sec farmer carry hold @70/50# M2: :30 sec HS hold

DON’T FORGET TO GET SIGNED UP IF YOU ARE STAYING WITH POWERFIT OR IF YOU ARE JOINING POWERFIT. WE NEED TO GET FOLDERS MADE UP TO TRACK WORKOUTS. YOU WILL SEE SIGN UP SHEET ON DESK BY FOLDER HOLDER. STRENGTH (OT3:00 x 4 sets) 3 bench press @80% TEST WOD “KAREN” (For time) 150 wallballsContinue reading “SATURDAY”

SKILL WORK (EMOM x 10) 30 double unders + 3 ring muscle ups WOD (10 rounds AFAP) 15 box jumps 12 push press 9 T2B OPTIONAL DAILY EXTRA WORK ROWER CAPACITY (2 rounds) 1000 meters REST 1:00 750 meters REST :45 sec 500 meters REST :30 sec 250 meters REST 3:00 *pace should get fastetContinue reading “FRIDAY”

STRENGTH (OT3:00 x 4 sets) 3 deadlifts @80% WOD (As Fast As Possible) 1000 meter row IMMEDIATLY INTO – -3 rounds of- 20 Alt. front rack lunges 10 hang power snatches OPTIONAL DAILY EXTRA WORK (EMOM x 6) 3 back squats @ 65% *focus on speed & technique

WOD (5 rounds for max reps) -1 minute clock- 8 single arm DB push press, 4/arm max pullups remainder of the minute REST 1:00 between rounds REST 3:00 (5 rounds for max reps) -1 minute clock- 8 DB hang clean and jerks, 4/arm max HSPU remainder of the minute REST 1:00 between rounds REST 3:00Continue reading “WEDNESDAY”

STRENGTH (OT3:00 x 3 sets) 1 snatch @90% WOD (3 rounds as fast as possible) 300 meter run 12 power cleans 12 front squats OPTIONAL DAILY WXTRA WORK (EMOM x 20) 1 deadlift + 1 squat clean + 1 front squat + 1 split jerk @45% of deadlift

WOD (EMOM x 32) 1: 14/11 calorie bike 2: 14 pushups 3: 14 OHS 4: 40 double unders

COMING SOON!! SKILL WORK (EMOM x 8) M1: 5 ring muscle ups M2: 5 deficit HSPU @(10/6″) WOD (5 rounds) 25 lateral burpees over bar 25 power snatches OPTIONAL DAILY EXTRA WORK (EMOM x 25) M1: 16/12 cal row M2: 14/10 cal bike M3: 12/8 cal ski M4: 200 meter run M5: 50 double unders

THOSE OF YOU WANTING TO TRY OUT A POWERFIT CYCLE. LET US KNOW AND WE CAN HELP GET YOU SET UP. THE NEW PROGRAM STARTS AUGUST 11th. STRENGTH (OT3:00 x 5 sets) 3 deadlifts @80% *add weight to each set WOD (AFAP) 50 double unders 50 abmat situps 50 Russian KB swings 50 OH plateContinue reading “FRIDAY”

WOD (AMRAP in 10) 15/12 cal row 10 DB bench press REST 5:00 (OT2:00 x 5 sets) 12 ball slams 12 push press REST 5:00 (10 minute clock) 100 burpees to plate OPTIONAL DAILY EXTRA WORK (EMOM x 8) 3 touch & go power snatches @60%

STRENGTH (OT2:00 x 4) 1 clean @85% WOD (3 rounds) -AMRAP in 4- 3 bar muscle ups 6 pushup 9 DB hang clean & jerks REST 1:00 between AMRAPs OPTIONAL DAILY EXTRA WORK (EMOM x 16) M1: 3 OHS @70% of 1RM or 85% of snatch M2: 40 meter prowler push *heavy but can runContinue reading “WEDNESDAY”

TRACK DAY 2100 meter run (7 laps) REST 1:00 THEN (4 rounds) 200 meter easy jog 100 meter max effort sprint REST 1:00 between rounds THEN 1500 meter run (5 laps) REST 1:00 THEN (8 rounds) 100 meter easy run 100 meter max effort sprint REST 1:00

STRENGTH (OT3:00 x 5 sets) 3 bench press @70% *add weight to each set WOD (AMRAP in 15) 10 box jump overs 10 RT arm DB push press 10 LT arm DB push press 10 T2B OPTIONAL DAILY EXTRA WORK (EMOM x 8) 3 shoulder press @60% *work speed & technique (EMOM x 14) M1:Continue reading “MONDAY”

STARTING AUGUST 11th! THOSE OF YOU INTERESTED IN CONTINUING WITH POWERFIT, WE WILL BE BACK ON A STRENGTH CYCLE MENT TO BRING UP YOUR 1RM. THE LAST ONE WAS MORE FOR REPS AND BUILDING MUSCLE. WHILE IT PROBABLY BUMPED SOME OF YOUR MAXES UP IT WASN’T THE MAIN GOAL. THE RENEGADE PROGRAM WILL BE MOREContinue reading “SATURDAY”

STRENGTH (OT1:30 x 6 sets) 2 reps position 2 snatches @80% WOD (3-6-9-12-15-18-21) power cleans V-ups OPTIONAL DAILY EXTRA WORK -2 ROUNDS- (AMRAP in 6) 10 alt. shoulders sandbag push press @100/55# 10 bent over sandbag rows @100/55# 7 burpees REST 2:00 before second AMRAP

GYMNASTIC WORK (EMOM x 12) M1: :30 sec max chin ups M2: :30 sec max ring dips M3: 10 strict T2B TEAM OF 3 WOD (AMRAP in 20) 50 front squats 50 burpee to plate 50 T2B 50 SDHP *Partner 1 rows 400 meters while partner 2 & 3 are working on the reps. whenContinue reading “WEDNESDAY”

STARTING AUGUST 11th! THOSE OF YOU INTERESTED IN CONTINUING WITH OR START POWERFIT, WE WILL BE BACK ON A STRENGTH CYCLE MENT TO BRING UP YOUR 1RM. THE LAST ONE WAS MORE FOR REPS AND BUILDING MUSCLE. WHILE IT PROBABLY BUMPED SOME OF YOUR MAXES UP IT WASN’T THE MAIN GOAL. THE RENEGADE PROGRAM WILLContinue reading “TUESDAY”

  HAPPY BIRTHDAY JAKE 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 OPTIONAL DAILY EXTRA WORK (10 rounds) 30 calorie bike REST 1:00

TRACK WOD (3 rounds) 3×300 meter run *jog 100 meter after each 300 IMMEDIATLY INTO 3×200 meter run *jog 100 meter after each 200 REST 3:00 between round *SO TO GET ONE ROUND DONE WILL DO 3×300 with the walks and 3×200 with the walks. TOTAL OF 1500 METERS OF RUNNING PER ROUND AND 600Continue reading “SATURDAY”

STRENGTH (OT1:30 x 6 sets) 2 position 2 snatches @75% WOD (15-12-9-6-3) DB hang power cleans DB box step overs T2B OPTIONAL DAILY EXTRA WORK (OT1:30 x 6 sets) 2 reps, position 2 cleans @75% THEN (AMRAP in 10) 100 meter sandbag bearhug carry @100/55# 100 meter OH plate carry @45/25#

REMEMBER WE ONLY HAVE MORNING CLASSES TODAY. 7AM CLASS, 8AM CLASS, 9AM CLASS & 10AM OPEN GYM. WOD “INDEPENDENCE DAY” (7 rounds) 4 ring muscle ups 17 burpees to plate 76 double unders

STRENGTH (OT3:00 x 5 sets) 5 bench press @65% *add weight to each set WOD (5 rounds) 30 wallballs 15 power snatches OPTIONAL DAILY EXTRA WORK (EMOM x 10) 3 shoulder press @55% *work speed THEN (3 rounds) 10 DB bench press @AHAP 10 skull crushers @AHAP 10 DB bent over row @AHAP REST 1:30

CORE WORK (3 rounds) :30 abmat situps :30 v-ups :30 elbow planks REST 1:30 TEST WOD “GEORGIA” (5 rounds for time) 10 power cleans @135/95# 20 hand release pushups OPTIONAL DAILY EXTRA WORK (EMOM x 30) M1: 10 burpee to target M2: 8 sandbag over shoulder @AHAP M3: 100 meter run * sprint each minute

STRENGTH (OT3:00 x 5 sets) 5 deadlifts @65% *add weight each set WOD (AMRAP in 16) 8 squat clean thrusters 12 box jumps 16 KB swings OPTIONAL DAILY EXTRA WORK (EMOM x 10) 3 back squats @55% *fast for speed THEN (3 rounds) 10 GHR 10 GHD situps REST 1:00