Comment

12/11/18

Strength

Front Squat

5-5-3-1-1-1, build toward a solid but heavy single

*not a 1 rep max day…. just a high quality heavy single.

Conditioning

EMOM 20

1: Row 50s OR (18/14 cals)

2: 15 Front Squats @ 75/45

3: 20 Jumping Lunges

4: Rest

Capacity WORK

1: Row 50s

2: Goblet Squat

3: 20 Step Ups @ 16-20”

Homework - CHOOSE ONE

Conditioning Bias

20 Min AMRAP

400m Run

125 Double Unders

12 Strict Pullups

Gymnastics Bias

EMOM 6

1: 2-5 burpee MU

2: 15 KB @ 55/35

Rest as needed

EMOM 6

3: 10-20 HSPU

4: 30sec Single Unders for Recovery

Comment

Comment

12/10/18

STRENGTH

Every 2 Minutes for 14 minutes

3-5 Split Jerk

10 One Arm Dumbbell Thruster @ 35/20

***work up to a heavy but solid set of split jerks. the thruster is meant to be light so that you can focus on accumulating volume with lower levels of intensity and greater awareness of quality.

Conditioning

10 Minute AMRAP

60 Single Unders

10 Up/Downs (Burpee without a pushup)

8 Shoulder to Overhead @ 115/75

HOMEWORK

Strength Bias

Every 2 Minutes for 20 Minutes

3 Power Cleans + 3 Hang Power Cleans @ 60-70%

Conditioning Bias

5 Rounds

20/15 cal Bike

20 KB Swings @ 70/53/44

Aesthetic Bias

4 Rounds, for quality and a slight burn. not a high heart rate

10 Glute Bridges (kb on hip)

5/5 Cossacks Squat (kb in hand)

10 Clapping Pushups

10 Seated DB Strict Presses

15 DB Peck Flys on Bench

Comment

Comment

12/09/18

We’re gonna lift stuff, and get fit, and do things like that. It’ll be fun. You should probably join us. 

Comment

Comment

12/08/18

Partner WOD
"Martin"

800m Row/Bike/Run

8 Rounds of
8 Push-ups
8 Pull-ups
8 Air Squats

800m Row/Bike/Run

As a partner WOD, this will be performed in a "you go, I go" style. So partner A will complete their 800m Row/Bike/Run and then partner B will complete theirs. Then 8 push-ups each, 8 pull-ups each, etc.

Comment

Comment

12/07/18

Strength

Bench Press
5 x 5 Building

WOD

14min EMOM
Min 1: 50s Row
Min 2: 10 Wallballs 20/14

Score is total cals

Comp HW

8min AMRAP
60ft KB Farmers Carry
12 Toes to Bar
3-6 Muscle-ups

-Rest 5mins-

8min AMRAP
15 HSPUs
60ft OH Double KB Carry
15 Push-ups

Comment

Comment

12/06/18

Strength

Every 2mins for 6 Rounds
Squat Snatch
Building with each set

WOD

12min AMRAP
10 Deadlifts 135/95
8 Pull-ups
6 Burpees

Capacity Work
KB Sumo Deadlifts
Ring Rows
Burpees

Comp HW

12min AMRAP
5 Power Snatch 135/95
10 Box Jump Overs 24/20
12 Wallballs 20/14

Comment

Comment

12/05/18

WOD

"Mexican Jumping Beans"
10 Squat Cleans, 100 Double Unders
8 Squat Cleans, 80 Double Unders
6 Squat Cleans, 60 Double Unders
4 Squat Cleans, 40 Double Unders
2 Squat Cleans, 20 Double Unders
135/95

Capacity Work
Goblet Squats 2x reps
Single Unders

Comp HW

5 Rounds (80% effort)
800m Run
74 Double Unders
600/450m Row

Comment

Comment

12/04/18

Strength

Every 3mins for 5 Rounds
1 Clean (power or squat) building + 10 sit-ups

WOD

21-15-9
Hang Power Clean 95/65
Push-ups
Sit-up

Capacity Work
21-15-9
DB Hang Power Clean
Push-ups
Sit-ups

Comp HW

3-5 Sets
3-7 Unbroken Muscle-ups
1:00 Recovery Row
-Rest 1:30-

3-5 Sets
20 HSPU
1:00 Recovery Row
-Rest 1:30-

Comment

Comment

12/03/18

Strength

Back Squats
Build to a 1RM

WOD

12min EMOM
Min 1: 16 Russian KB Swings 55/35
Min 2: 16 Walking Lunges
Min 3: 50s Shuttle Sprints

Comp HW

27-21-15-9
Calorie Bike
Burpees over Box 24/20

-Rest 5min-

27-21-15-9
Calorie Bike
KB Swings 55/35

Comment

Comment

12/02/18

WOD

Partner WOD
14min AMRAP
10, 20, 30, 40, 50...
Hang DB Snatch 50/35
Double Unders
Calorie Row

Comment

Comment

12/01/18

WOD

Partner WOD
5 Rounds, 1min rest between rounds
4min AMRAP
3 Deadlifts 225/155
6 Burpees
9 Wallballs 20/14

*You go, I go style. Partner A will complete a full round and then Partner B will complete a full round.

Comment

Comment

11/30/18

Strength

Every 3mins for 5 Rounds (12mins)
5 Clean Deadlifts at 100% of 1RM Clean
10 DB Walking Lunges

WOD

12min EMOM
5 Overhead Squats 45/35
5 Chest to Bar Pull-ups

Level 3: 7/7 reps

Capacity Work
5 Goblet Squats
5 Ring Rows

Comp HW

3 sets each for time
5 Muscle-ups
200m Run
3 Rope Climbs
200m Run
7 Deficit HSPU
200m Run
-Rest 1:30-

Comment

Comment

11/29/18

Strength

Every 90seconds for 6 Rounds (9mins)
Squat Snatch + Overhead Squat
Building with each set
Start conservative, this is not a max

WOD

5 Rounds
2min Work/2min Rest
6 Power Snatch 115/75
Max cal Row in remainder of 2mins

Capacity Work
8 Alt. Dumbbell Snatch
Max cal Row in remainder of 2mins

Comp HW

3-5 Sets
20m Sled Push
20m Reverse Sled Drag
10 GHD Sit-ups
-Rest 1:1-

Sled weight should be moderately heavy

Comment

Comment

11/28/18

WOD

24min AMRAP
Row/Bike/Run

*Every 3mins Perform:
7 Thrusters 95/65
7 Toes to bar

Capacity Work
7 DB Thrusters
7 Sit-ups

Score is total cals
Start the WOD with a round of 7 Thrusters and 7 Toes to bar

Comment

Comment

11/27/18

Strength

Every 90seconds for 10 Rounds
Round 1: 2 Power Cleans (building)
Round 2: 10 DB Step-ups

WOD

18-15-12-9-6-3
Power Clean 95/65
Box Jump Over 24/20

Capacity Work
DB Power Clean
Box Step Over

Comp HW

15min EMOM
Min 1: 5/5 Single Arm Ring Rows
Min 2: 10 Freestanding Kick-ups
Min 3: 20s Side Plank Rotations (R+L)

Comment

Comment

11/26/18

Strength

Back Squats
5 x 3 (across) starting at 70% of 1RM
5-10lb increase each week

WOD

12min EMOM
Min 1: 10/7 cal Bike
Min 2: 35 Double Unders
Min 3: 7 Ring Dips

Capacity Work
10/7 cal Bike
50 Single Unders
7 Push-Ups

Comp HW

3-5 Sets
12 Strict Pull-ups
12 Strict HSPU
12 Strict Toes to Bar
60ft Handstand Walk
-Rest and break up as needed-

Comment

Comment

11/25/18

WOD

"Build-a-bar"
Teams of 3
90 Plate Ground to Overhead 15/10
90 Plate Russian Twist 15/10
90 Burpees to Plate 15/10
90 Plate Sit-ups 15/10
90 Plate Thrusters 15/10
90 Plate Jumps 15/10
60 Squat Cleans 135/95
**Every time a “plate” movement is finished you must walking lunge the plate 10m to the bar and start the assembly. Once all the plates are on the bar, you and your team must complete the 60 squat cleans.

Comment

Comment

11/24/18

WOD

Teams of 3
90/60 Cal Bike
90 Bench Press 135/75
90 Back Squat 185/125
90 Deadlift 225/155
90/60 Cal Bike

Comment

Comment

11/23/18

Thanksgiving Week Hours

Friday (BlackFriday): Back to Regular Classes

Strength

Every 3mins for 5 Rounds (15mins)

5 Clean Deadlifts at 100% of 1RM Clean

15 Sit-ups

WOD

10min AMRAP

50 Double Unders

10m Single Arm OH DB Walking Lunge

10 Burpees Over the DB

10m Single Arm OH Walking Lunge

Capacity Work

50 Single Unders

10m Walking Lunge

10 Burpees

10m Walking Lunge

Comp HW

14min AMRAP

250m Row

3 Thrusters 135/95

5-10 Triple Unders

1 Legless Rope Climb

Comment

Comment

11/22/18

 Thanksgiving Week Hours

Thursday (Thanksgiving): 9amWOD

Friday (BlackFriday): Back to Regular Classes

 

WOD

20min Partner AMRAP

16 Power Cleans 115/75

16 Shoulder to Overhead 115/75

16 KB Swings 55/35

16 Box Jumps 24/20

Capacity Work

16 Muscle Cleans

16 Push Press

16 KB Swing

16 Box Step Overs

Comment

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