Thursday 201001

Strength:
Shoulder Press
5 x 3 reps AHAP
WOD:
9 minute AMRAP
36 Double-unders
9 Strict Handstand Push-ups

Wednesday 200930

WOD 1:
Every 5 minutes for 25 minutes
Air Bike 1,000 Meters
WOD 2:
3 Rounds For Time
8 Back Squats (225/155)
12 Renegade Rows (pick DB weight)

Tuesday 200929

3 Rounds For Time
10 Strict Chest To Bar Pull-ups
20 Medicine Ball Sit-ups
30 KB Goblet Squats (55/35)
Row 40 Calories

Monday 200928

Row 500 Meters
75 Power Snatches (75/55)
Row 500 Meters

Saturday 200926

30 minute AMRAP
Row 500 Meters
20 Push-ups
20 Overhead Squats (75/55)

Friday 200925

For Time:
3 minute Max Calorie Row
Then,
3 Rounds
9 Dead-lifts (225/155)
15 Ring Pulls/Rows
100 Meter KB Suitcase Carry (55/35) switch hands @ 50 meters

Thursday 200924

Strength:
Every 2 minutes for 20 minutes
2 Power Cleans + 2 Push Jerks (pick load. make it challenging)
WOD:
5 Rounds:
45 seconds: Max Rep Double-unders
Rest 15 seconds
45 seconds: Max Rep Sit-ups
Rest 15 seconds

Wednesday 200923

25 Minute AMRAP
8 Hang Squat Cleans (135/95)
16 Toes To Bar
Run 400 Meters

Tuesday 200922

5 Rounds For Time
5 Bar Muscle-ups
7 Burpee Box Jumps
9 Thrusters (115/75)

Monday 200921

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
5-10-15-20-15-10-5
Ring Push-ups
Kettlebell Swings (55/35)

Saturday 200919

For Time:
Run 800 Meters
40 Overhead Squats (95/65)
40 Burpees
40 Wall Balls (20/14)
160 Double-unders

Friday 200918

20 minute AMRAP
Air Bike, 12 Calories
12 Alternating KB Clean & Push Press (55/35)
12 Alternating KB Goblet Lunges (55/35)

Thursday 200917

6 Rounds For Time
7 Dead-lifts (225/155)
100 Meter Single Arm KB Overhead Carry (50m- switch arms)

Wednesday 200916

WOD 1:
Every 3 minutes for 15 minutes
Row 250 Meters
WOD 2:
4 Rounds For Time
10 Strict Pull-ups
10 Toes To Bar
10 Squat Cleans (95/65)

Tuesday 200915

Strength:
15 minutes to work up to a heavy Snatch Balance
WOD:
10 minute Ascending Ladder AMRAP/AMREP
3-6-9-12-14-15...
Hang Power Snatch (95/65)
Ring Dips
Box Jumps (30/24)

Monday 200914

Strength:
20 minutes to establish a 1 RM Front Squat
WOD:
3 Rounds For Time:
20 Sit-ups
15 Pull-ups
10 Front Rack Reverse Lunges (95/65)

Saturday 200912

3 person teams
4 Rounds For Time:
100 Meter Farmers Carry (70/55)
Max Rep Double-unders
Max Rep Ring Push-ups

Friday 200911

Strength:
20 minutes to establish a 1 RM Power Snatch
WOD:
21-15-9 rep rounds for time:
Power Snatch (95/65)
Overhead Squats (95/65)

Thursday 200910

WOD 1:
For Time:
Row 2000 Meters
Rest 8 minutes
Then,
WOD 2:
3 Rounds For Time
12 Lateral Burpees Over Barbell
15 Push Presses (115/75)
21 Box Jumps (24/20)

Wednesday 200909

30 minute AMRAP
Run 400 Meters
7 Chest To Bar Pull-ups
14 Front Squats (135/95)
21 Medicine Ball Sit-ups (20/14)

Tuesday 200908

Strength:
20 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
For Time:
30 Clean & Jerks @ 50% of 1 RM

Monday 200907

Labor Day Class Will Be At 9:00A

Tabata Air Bike, Calories
Rest 1 minute
Tabata Dead-lift (165/115)
Rest 1 minute
Tabata Bench Press (135/95)
Rest 1 minute
Tabata Box Jumps (24/20)

Saturday 200905

Partner WOD

10 Rounds For Time (5 rounds each):

12 Toes To Bar

9 Hang Power Clean & Jerks (135/95)

Row 250 Meters

One person working at a time

Friday 200904

Strength:

6 minute EMOM

5 Dead-Lifts (255/175)

WOD:

16 minute AMRAP

100 Meter KB Suitcase Carry (switch hands @ 50m)

24 Russian KB Swings

18 KB Box Step-ups (20”-everyone)

Thursday 200903

3 Rounds For Max Reps At Each Station

1 minute: Row, Calories

1 minute: Strict Pull-ups

1 minute: Front Rack Lunges (95/65)

1 minute: Double-unders

Rest 1 minute

Wednesday 200902

Strength:

Push Press

5 x 3 reps As Heavy As Possible

WOD:

12 minute increasing ladder

1-2-3-4-5-6-7-8-9-10.....

Sumo Dead-lift High Pull (135/95)

Hand Release Push-ups