SATURDAY

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WOD
(FOR TIME)
50 calorie row
50 stick hops
50 KB swings @50/35#
50 walking lunges
50 t2b
50 hang power snatches @45/35#
50 banded good mornings
50 burpee broad jump
50 wallballs @20/14#

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FRIDAY

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STRENGTH
(EMOM x 10)
2 bench press @70%

WOD

(3 rounds for time)
50 double unders
15 power cleans @115/75#
15 hand release push ups

THURSDAY

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Starting this Monday we will be closing the 6:30AM class, ONLY MONDAYS, I REPEAT ONLY MONDAYS 6:30AM class will be closed. All other classes on Monday’s will remain the same. All other days will still have the 6:30AM class. I REPEAT ONCE MORE, ONLY MONDAYS 6:30AM UNTIL FURTHER NOTICE WILL BE CLOSED. Sorry for the inconvenience.

CORE
(3 rounds)
1:00 plank
1:00 side plank
1:00 side plank
1:00 rest

WOD
(5 rounds for reps)
1:00 DB snatch @50/35#
1:00 box jumps @24/20”
1:00 SDHP @75/55#
1:00 push press @75/55#
1:00 REST

WEDNESDAY

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STRENGTH
(EMOM x 10)
2 back squat @-15#

WOD
(3 Rounds)
15 thrusters @95/65#
15 pull-ups

REST 4:00

(3 Rounds)
12 thrusters @115/75#
12 c2b pull-ups

REST 4:00

(3 Rounds)
9 thrusters @135/95#
9 bar muscle ups

TUESDAY

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SKILL STRENGTH
(EMOM x 10)
MIN 1: 10 strict pull-ups
MIN 2: 10 seated DB press @35/20#

WOD
(4 rounds for time)
600 meter run
10 deadlifts @225/155#
20 abmat sit-ups

MONDAY

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STRENGTH
(E1:30 x 5)
1 power snatch + 2 hang power snatch + 3 OHS @55%

WOD
(EMOM x 20)
MIN 1: 8 burpees
MIN 2: 6 front squats @60%

SATURDAY

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STRENGTH
(EMOM x 10)
MIN 1: kipping practice
MIN 2: 7 strict pull-ups

WOD
(FOR TIME)
(12 rounds)
3 power cleans @135/95#
6 push-ups
9 air squats

FRIDAY

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STRENGTH
(E1:30 x 5)
Power clean + squat clean @70%

TEAM WOD

(AMRAP in 20 with a partner)
12 DB step reverse lunges @50/35#
9 T2B
6 sandbag cleans @100/55

THURSDAY

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STRENGTH
(EMOM X 10)
2 bench press @+5#

WOD
(27-21-15-9)
Wallballs @20/14#
Burpees

WEDNESDAY

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STRENGTH
(EMOM x 10)
2 Front squat @+10#

WOD
(AMRAP in 15)
12 power snatches @75/55#
6 bar muscle ups