2/4 Team WOD

1) Strength: Every 3 minutes, for 18 minutes (6 sets of):
-5 Deadlifts
-6-8 Strict Pull Ups (Add tempo to make more challenging or do ring rows to scale)
*Work up to a Heavy set of 5 Deadlifts for the day. After each set of deads immediately perform your strict pull ups.

2) Conditioner: Teams of 2 (One person works at a time)
Buy In: 500m Row, then, Complete 4 rounds of:
- 30 KB Swings (Blue, Red)
- 25 Burpees
- 20 Wallballs (20,14)

*20 Min Time Cap

 

2/3 WOD

1) Strength: Every 2 minutes, for 16 minutes (8 sets of):
1 Hi Hang Clean + 1 Hang Clean + 2 Front Squats
* Work up to a max on the complex for the day, Scale as needed…

2) Conditioner: 5 Rounds (Go in heats)
2 Min AMRAP
-5 T2B
-10 Slam Balls
-30ft Shuttle Sprint
*Rest 2 Mins B/W Rounds

3) Accessory Strength: 8 Min Alternating EMOM
Even Mins: 8-10 DB Bicep Curls (each arm)
Odd Mins: 10 WallBall Sit Ups

2/2 WOD

1) Strength: Every two minutes, for 14 minutes (7 sets of):
-3 Push Press
*Work up to a 3RM for the day.

2) 5 Rounds
-5 Shoulder 2 Overhead
-10 T2B
-20 Double Unders (40 Singles)

3) Accessory Work: 6-10 Min EMOM – Airdyne Bike Intervals
-15 Seconds Max Effort
-45 Seconds Rest

2/1 WOD

1) Strength: Every two minutes, for 16 minutes (8 sets of):
-1 Hi Hang Snatch + 1 Snatch Balance + 1 OHS
*Work up to a max on the complex for the day, Scale as needed…

2) 9 Min AMRAP:
-3 Power Snatch (115,75)
-6 Burpees over Bar
-9 Pull-Ups

3) Accessory Strength: 6 MIn Alternating EMOM
-Minute 1:  5 Tempo Supine Ring Rows @ 5-1-1-2
(5 secs down, 1 hold at bottom, 1 up, 2 hold at the top with rings touching sides of chest)
-Minute 2:  75 feet walking Bottom’s Up Kettlebell Carry each arm

1/28 WOD

Hey guys and gals, just a heads up we are bringing back the 9am Saturday Classes starting this Saturday. So there will be 9am, 10am, and then open gym from 11:30-1. Start your weekend right with fitness!

 

1) Strength: Max Effort Pull Ups / Chin Ups
Set 1 – Wide Grip Pull Ups – rest 1 Min
Set 2 – Regular Grip Pull Ups – rest 1 Min
Set 3 – Mixed Grip Pull Ups (1 hand pull up, 1 hand chin up position) – rest 1 Min
Set 4 – Mixed Grip Pull Ups (reverse hands from above set)- rest 1 Min
Set 5 – Chin Ups

2) Conditioner (25 Min TIme Cap): In teams of two, one person works at a time.
-100 Kettlebell Swings (Blue,Red) (Scale = SDHP)
-80 Thrusters (45 lbs for everyone) (Scale = Med Ball Thrusters)
-60 Slam Balls
-1000m Row (as a team)
-60 Slam Balls
-80 Thrusters (45 lbs for everyone) (Scale = Med Ball Thrusters)
-100 Kettlebell Swings (Blue,Red) Scale = SDHP)

1/27 WOD

1) Strength: Turkish Get Ups – Up and Down Ladder by 1′s (NOT FOR TIME)
-Start with 1 on each arm, work up to 5 on each arm then back down to 1
* DO NOT RUSH THIS – this should be slow controlled full body strength work!

2) Conditioner: 5 Rounds -
3 Min AMRAP:

-10 Hang Dumbbell Snatches (5 each arm) (50,30)
-5 Burpee Box Jump-Overs
-5 Toes to Bar

*Rest 3 minutes between rounds

1/26 WOD

1) Muscle Activation (NOT FOR TIME) – 3 Rounds of:
-10 Jumping Air Squats (Scale is non jumping)
-15 Glute Bridges with Mini Band below knees
-20 Hollow Rocks (Scale = 20 Second Hollow Hold)

2) Strength: Front Squat x3 – Every two minutes, for 16 minutes (8 sets)

3) Conditioner: 9 Min AMRAP
-15 Pull-Ups
-20 WallBalls (20,14)
-25 Double-Unders

 

1/25 WOD

1. POWER CLEANS- 3 SETS, 3 REPS, 2 MINUTES REST, LIGHT WEIGHT FOR SPEED AND ACTIVATION, SCALED USE DB HANG CLEANS

2. STRICT PRESS- 15 MINUTES TO ESTABLISH A 1 PEAK SINGLE

3. CONDITIONER: 5 ROUNDS

5 PUSH UPS

10 KB SWINGS (BLUE RED)

15 YA SHUTTLE SPRINT UP AND BACK ONCE

1/21 WOD

1. BANDED STRICT PRESS- 1 SETS, 10 REPS EACH ARM

2. KB BOTTOMS UP PRESS- 1 SET, 3 REPS EACH ARM, 5 SECONDS UP, HOLD AT TOP FOR 5 SECONDS, 5 SECONDS DOWN

3. SHOULDER TAPS- 1 SET, 10 REPS EACH ARM

4. BENCH PRESS- 14 MINUTES TO ESTABLISH A 3 REP MAX

5. CONDITIONER: 6 MINUTES

2 SHOULDER TO OVERHEAD (115/75)

20 DUBS/40 SINGLES

4 SHOULDER TO OVERHEAD

20 DUBS/40 SINGLES

6 SHOULDER TO OVERHEAD…. CONTINUE TO INCREASE BY 2 REP’S ON THE SHOULDER TO OVERHEAD. CONDUCT 20 DUBS OR 40 SINGLES BETWEEN EACH SET. BREAK UP THE REPS AS WANTED OR NEEDED.

 

1/20 WOD

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1. PVC PIPE HIP HINGING- 10 REPS

2. BIRD DOGS- 10 REPS EACH WAY

3. DEADLIFT- 15 MINUTES TO FIND A HEAVY DOUBLE, TAP AND GO, FLAT BACK, NO ROUNDING, LOWER THE LOAD IF AND WHEN NEEDED. NO BREAKS IN FORM OR POSITION

4. CONDTIONER: 5 ROUNDS

5 PULL UPS

10 BUTTERFLY SIT UPS

5 TOES TO BAR

10 LEG LIFTS