Monday 181001

Strength:
15 minutes to establish a 2RM Hang Squat Snatch
WOD:
8 minute AMRAP
3 Bar Facing Burpees
3 Shoulder to Overhead (@70% of clean & jerk on 9/24)
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.

Sunday 180930

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

Saturday 180929

Teams of 3:
3 Rounds For Time & Reps
Run 400 Meters (rabbit)
Max Rep Hang Power Cleans (95/65)
Max Rep Strict Ring Dips

Friday 180928

10-9-8-7-6-5-4-3-2-1
Dead-lift (225/155)
1-2-3-4-5-6-7-8-9-10
Lateral Burpees Over Barbell

Thursday 180927

For Time:
Air Bike, 1000 Meters
100  Double-unders
50 Medicine Ball sit-ups (20/14)
Air Bike 750 Meters
75 Double-unders
35 Medicine Ball Sit-ups
Air Bike 500 Meters
50 Double-under
20 Medicine Ball Sit-ups

Wednesday 180926

2015 Master's Online Qualifier Event 3
2 Rounds For Time:
Row, 1000 Meters
50 Thrusters (65/45)
30 Chest To Bar Pull-ups

Tuesday 180925

4 Rounds for Time:
50 Double-unders
40 Push-ups
30 Kettlebell swings (55/35)

Monday 180924

Strength:
15 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
9 minute AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Use a barbell loaded with 70% of today's 1RM Squat Clean & Jerk

Sunday 180923

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

Saturday 180922

In teams of 3
2 Rounds for Time
1,200 Meter Relay Run (400 m each)
120 Double-unders (40 each)
90 Power Cleans (115/75)
60 Box Jumps (20 each)
Except for the runs you may partition the rep scheme any way you want as long as the required reps for each team member are completed.

Friday 180921

Five rounds for time of:
200 Meter Run
20 Jumping Chest To Bar Pulls
20 Air Squats
Row, 20 Calories

Thursday 180920

Every 3 minutes, for 12 minutes (4 sets):
Back Squat
6 reps @ 80% of 1 RM
WOD:
3 Rounds For Time:
Row 500/400 Meters
20 Single-Arm Overhead Dumbbell Squats (50/35 lb DB) 10 reps each arm

Wednesday 180819

Gymnastics:
For 20 Minutes Do 3 Rounds Of The Following:
6 Ring Muscle-Ups
Handstand Walk, 60 Feet
Ring L-Sit x 30 seconds
WOD:
Two rounds for time of:
Air Bike, 20/15 Calories
Run 800 Meters
20 Pull-Ups

Tuesday 180918

Strength:
Every 2 Minutes, for 10 Minutes (5 sets) of:
Shoulder Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Monday 180917

Strength:
Every Minute On The Minute For 10 Minutes
5 Strict Chin-ups (supinated grip)-2 count hold at the top
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
100 Meter Run

Sunday 180916

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

Saturday 180915

5 Rounds For Time:
Air Bike, 25/18 Calories
15 Burpee Box Jump-Overs (24″/20″)
Run200 Meters
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Friday 180914

Strength:
15 minutes to establish a 1RM Hang Power Snatch
WOD:
For time:
Row 1000 Meters
30 Bar Facing Burpees
15 Hang Power Snatches @ 60% of 1RM

Thursday 180913

Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Wednesday 180912

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
3 reps @ 85% of 1-RM
WOD:
2 Rounds For Time:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

Tuesday 180911

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Close Grip Bench Press
Set 1: 5 reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Set 5: 8 reps @ 75%
WOD:
5 rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Lateral Burpees Over the Barbell

Monday 180910

Strength:
Deadlift
Set 1: 10 reps @ 50% of 1-RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 80%
Rest 2-3 minutes between sets.
WOD:
15 minute AMRAP
60 Double-Unders
30 Alternating KB Reverse Lunges (55/35 lbs)*
15 Alternating Single-Arm KB Snatches (55/35 lbs)
*Hold KB in goblet position

Sunday 180909

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

Saturday 180908

Nancy
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Friday 180907

21-15-9 Rep Rounds For Time
Sumo Dead-lift High Pull (95/65)
Ring Dips

Thursday 180906

For Time:
Run 400 Meters
21 Burpee Box Jump Overs (24"/20")
21 Pull-ups
Run 400 Meters
15 Burpee Box Jump Overs
15 Pull-ups
Run 400 Meters
9 Burpee Box Jump Overs
9 Pull-ups

Wednesday 180905

Strength:
15 Minutes to work up to a 3 RM Thruster
WOD:
15 minute AMRAP
10 Ring Dips
20 Air Squats
50 Double-unders

Tuesday 180904

3 Rounds For Time:
20 Kettlebell Swings (55/35)
20 Sit-ups
10 Dead-lifts (225/155)
10 Toes To Bar

Monday 180903

Labor Day-9a class only

Partner WOD
For Time:
P1: Row, 50 Calories (rabbit)
P2: Max Rep Wall Balls (20/14)
Run 200 Meters Together
P2: Row, 50 Calories
P1: Max Rep Wall Balls
Rest 5 minutes. Then,
P1:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P2: 20 Burpees (rabbit)
Run 200 Meters
P2:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P1: 20 Burpees