MEMORIAL DAY WE WILL ONLY HAVE A 9A CLASS

Tuesday, May 22, 2018

Wednesday 180523

'Rankel'
20 minute AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/55)
Run 200 Meters

Monday, May 21, 2018

Tuesday 180522

Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
20 Alternating Jumping Split Squats

Sunday, May 20, 2018

Monday 180521

15 minutes to establish a 1 RM Power Clean
WOD:
12 minute AMRAP
15 Burpees
12 DB Thrusters (50/35) (35/20)
9 Strict Pull-ups

Saturday, May 19, 2018

Sunday 180520

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, May 18, 2018

Saturday 180519

Back Squat
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Dead-lifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round

Thursday, May 17, 2018

Friday 180518

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
10 minute EMOM:
6 Hang Power Snatches (135/95)
6 Push-ups

Wednesday, May 16, 2018

Thursday 180517

Shoulder Press
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time

Tuesday, May 15, 2018

Wednesday 180516

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups

Monday, May 14, 2018

Tuesday 180515

Strength:
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)

Sunday, May 13, 2018

Monday 180514

Strength:
Power Clean
5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Saturday, May 12, 2018

Sunday 180513

We are closed today for Mother's Day.

Friday, May 11, 2018

Saturday 180512

Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.

Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

Thursday, May 10, 2018

Friday 180511

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Air Bike, 21 Calories
15 Toes To Bar
9 Box Jumps (30/24)

Wednesday, May 9, 2018

Thursday 180510

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
100 Double-unders
50 Air Squats
40 Situps
30 Push-ups
20 Pull-ups

Tuesday, May 8, 2018

Wednesday 180509

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
Air Bike 750 Meters
Then,
5 Rounds:
5 Dead-lifts (255/185)
5 Lateral Burpees Over The Bar
Then,
Air Bike 750 Meters

Monday, May 7, 2018

Tuesday 180508

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
For Time:
10 Strict Pull-ups
Single Arm Overhead Walking Lunge, 30 Steps (switch arms after 15 steps)
10 Strict Pull-ups
20 Alternating Kettlebell Snatches (55/35)
10 Strict Pull-ups
10 Turkish Get-ups (5 right/5 left) (55/35)
10 Strict Pull-ups

Sunday, May 6, 2018

Monday 180507

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
Three 3-minute AMRAPs
3 minute AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (3 times total)

Saturday, May 5, 2018

Sunday 180506

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, May 4, 2018

Saturday 180505

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Thursday, May 3, 2018

Friday 180504

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.

Wednesday, May 2, 2018

Thursday 180503

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Rocks
Tabat Side Plank

Tuesday, May 1, 2018

Wednesday 180502

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.