Skill
3-4 min Double Unders
Metcon
20m EMOM
1 Squat Clean
1 Hang Power Clean
1 Front Squat
1 Split Jerk
1/26/2017
6:15am class has been cancelled for Thursday, January 26.
Metcon
For Time
10 HSPU
20 Wall Ball 20/14
30 KB Swings 53/35
40 Sit Ups
50 Lunges
60 Double Unders
50 Lunges
40 Sit Ups
30 KB Swings
20 Wall Ball
10 HSPU
1/25/2017
Skill
3-4 min Double Unders
Metcon
9 min AMRAP
9 Deadlift 185/135
9 C2B
9 F2R
Accessory Work (not for time)
3 x 8 Floor Press
3 x 8 Bent Over Row
1/24/2017
Skill
3 min or 200 Reps
Double Unders
Metcon
For Time
10-9-8-7-6-5-4-3-2-1
Back Squat 185/135
Box Dips
1/23/2017
Skill
16 min Alternating EMOM
Even: 4 HSPU
Odd: 4 Pull ups
Metcon
8 min AMRAP
5 Ground to Overhead 155/105
10 Plate Burpees
1/20/2017
WOD
3 Rounds for Time
20 push press 95/65
10 bar facing burpees
20 sdhp
10 bar facing burpees
Core
4 rnds
30 Russian twist
20 v-ups
10 deficit push ups
1/19/2017
Skill
Double Unders
Strength
Snatch
3 x 5 Warm Up (less than 50% 1RM)
3 x 3 Medium Weight (between 65-80% 1RM)
5 x 1 Heavy (Go as heavy as you can)
*At your own pace but a minimum 2 minutes rest between sets
3-4 min Double Unders
Metcon
20m EMOM
1 Squat Clean
1 Hang Power Clean
1 Front Squat
1 Split Jerk
1/26/2017
6:15am class has been cancelled for Thursday, January 26.
Metcon
For Time
10 HSPU
20 Wall Ball 20/14
30 KB Swings 53/35
40 Sit Ups
50 Lunges
60 Double Unders
50 Lunges
40 Sit Ups
30 KB Swings
20 Wall Ball
10 HSPU
1/25/2017
Skill
3-4 min Double Unders
Metcon
9 min AMRAP
9 Deadlift 185/135
9 C2B
9 F2R
Accessory Work (not for time)
3 x 8 Floor Press
3 x 8 Bent Over Row
1/24/2017
Skill
3 min or 200 Reps
Double Unders
Metcon
For Time
10-9-8-7-6-5-4-3-2-1
Back Squat 185/135
Box Dips
1/23/2017
Skill
16 min Alternating EMOM
Even: 4 HSPU
Odd: 4 Pull ups
Metcon
8 min AMRAP
5 Ground to Overhead 155/105
10 Plate Burpees
1/20/2017
WOD
3 Rounds for Time
20 push press 95/65
10 bar facing burpees
20 sdhp
10 bar facing burpees
Core
4 rnds
30 Russian twist
20 v-ups
10 deficit push ups
1/19/2017
Skill
Double Unders
Strength
Snatch
3 x 5 Warm Up (less than 50% 1RM)
3 x 3 Medium Weight (between 65-80% 1RM)
5 x 1 Heavy (Go as heavy as you can)
*At your own pace but a minimum 2 minutes rest between sets
Skill
Pistols
WOD
For Time:
3 Rope Climbs
30 Box Jump Overs 24/20
60 Air Squats
2 Rope Climbs
20 Box Jump Overs
40 Air Squats
1 Rope Climb
10 Box Jump Overs
20 Air Squats
1/17/2017
WOD
6 min AMRAP
Lil' Fran
12-9-6
Thrusters 95/65
Pull Ups
2 min rest
Then
6 min AMRAP
Lil' Diane
12-9-6
Deadlift 225/155
HSPU
Core (not for time)
2 min Plank
15 Supermans
2 min Plank
1 min Hollow Holds
1/16/2017
Metcon
15 min amrap
30 double unders
15 power cleans 115/75
30 double unders
15 toes to bar
Core
1/14/2017
Skill
10m work on muscle ups
WOD
Part A
Max unbroken muscle ups (or dips)
Max unbroken push ups
Part B
10m AMRep
4 Deadlifts 175/115
3 Hang Cleans 175/115
2 Shoulder to Overhead 175/115
1 Muscle Up (2 box dips)
*Every round add one muscle up (or 2 dips)
1/12/2017
6 rounds, every 90 seconds
3 Front squats
Then
Parter workout
20m AMrep
200m run - together
12 back squats (rack)
12 box jumps 30/24
Back squat and box jumps can be partitioned however needed. One partner working at a time
Back squats increase in weight each round
Rx M - 95lb add 20lb each rnd
Rx F / scaled M - 65 add 20lb each rnd
Scaled F - 35 add 10lb each rnd
Pistols
WOD
For Time:
3 Rope Climbs
30 Box Jump Overs 24/20
60 Air Squats
2 Rope Climbs
20 Box Jump Overs
40 Air Squats
1 Rope Climb
10 Box Jump Overs
20 Air Squats
1/17/2017
WOD
6 min AMRAP
Lil' Fran
12-9-6
Thrusters 95/65
Pull Ups
2 min rest
Then
6 min AMRAP
Lil' Diane
12-9-6
Deadlift 225/155
HSPU
Core (not for time)
2 min Plank
15 Supermans
2 min Plank
1 min Hollow Holds
1/16/2017
Metcon
15 min amrap
30 double unders
15 power cleans 115/75
30 double unders
15 toes to bar
Core
1/14/2017
Skill
10m work on muscle ups
WOD
Part A
Max unbroken muscle ups (or dips)
Max unbroken push ups
Part B
10m AMRep
4 Deadlifts 175/115
3 Hang Cleans 175/115
2 Shoulder to Overhead 175/115
1 Muscle Up (2 box dips)
*Every round add one muscle up (or 2 dips)
1/12/2017
6 rounds, every 90 seconds
3 Front squats
Then
Parter workout
20m AMrep
200m run - together
12 back squats (rack)
12 box jumps 30/24
Back squat and box jumps can be partitioned however needed. One partner working at a time
Back squats increase in weight each round
Rx M - 95lb add 20lb each rnd
Rx F / scaled M - 65 add 20lb each rnd
Scaled F - 35 add 10lb each rnd
