4/21 WOD

414949_3287707226163_353752248_o

This is a De-Load week, so keep the weights light. Don’t try and do more. We back off the heavy stuff to let your muscles, joints and tendons rest. Backing off for a week will NOT make you weaker, in fact it will make you STRONGER! This is a fact. So trust us and keep the sweat going but the weights light.

STRENGTH/SKILL: 12 MINUTE SNATCH COMPLEX EMOM

ODD MINUTES: SNATCH PULL- PAUSE 1 SECOND BELOW KNEE, ABOVE KNEE, POWER POSITION

EVEN MINUTES: 3 POWER SNATCHES FROM THE GROUND

CONDITIONER: 12 MINUTE AMRAP

1O PUSH PRESS (115,75)

10 RING DIPS/ PUSH UPS

25 DUBS/50 SINGLES

EXTRA CREDIT: 5 ROUNDS

20 SECONDS MAX EFFORT AIR DYNE BIKE

1 MINUTE REST BETWEEN ROUNDS

4/20 WOD

CONGRATS TO ALL ATHLETES WHO COMPETED IN THE GENERATION BARBELL CLASSIC! HUGE SHOUT OUT TO BRIANNA TAKING FIRST IN HER DIVISION AND DAN GOOSE LEMMON FOR EARNING A BRONZE IN HIS FIRST AS WELL!!!!

10983866_10155508021015425_109010769934483551_n

11174947_10206882813093084_780120149400768579_nSTRENGTH:  BACK SQUAT 12 REPS AT 50-60% OF 1RM + MAX EFFORT CHEST TO BAR HOLD FOR TIME + MINI BAND LATERAL STEPS 8-12 STEPS EACH LEG, 1 MINUTE REST BETWEEN SETS

CONDITIONER: 21-15-9 FOR TIME

HANG POWER CLEANS (135/95)

TOES TO BAR

BUY OUT: 3 ROPE CLIMBS

EXTRA CREDIT: 3 ROUNDS

8-12 DUMBELL HAMMER CURLS ALTERNATING

KB FARMERS WALK UP AND BACK LENGTH OF BOX

10 BIRD DOGS EACH SIDE

4/18 WOD

Beginner’s Class 7am – WOD D

____________________________________________

 

Strength: Deadlift 5×5
*Try and add 10lbs from your 5 reps 3 weeks ago.

Conditioner:  5 Rounds (25min Time Cap)
-5 Box Jumps (30,24) (If you cannot land softly you MUST do Step Ups!)
-10 Pull Ups (any style)
-10 Thrusters (75,55)
-400m Run

4/17 Open Gym WOD

Skill: 12 Min EMOM
Odd Mins – 5 Hand Stand Push Ups  (Scale = 30 Sec Hand Stand Hold)
Even Mins – 30 Double Unders (Scale = Practice Double unders for 30 secs)

Strength: Bench Press: 6×3 Get heavier than last week!!

Conditioner: For Time
- 10 Power Snatch (95,65)
- 4 Rope Climbs
- 20 Hand Release Push Ups- 10 Power Snatch (95,65)
- 3 Rope Climb
- 15 Hand Release Push Ups
- 10 Power Snatch (95,65)
- 2 Rope Climb
- 10 Hand Release Push Ups
- 10 Power Snatch (95,65)
- 1 Rope Climb
- 5 Hand Release Push Ups

4/16 WOD

Beginner’s Class 7:30am and 8:30pm – WOD C

____________________________________________

Skill: KB Snatch

Conditioner: 25 Mins – 3 Person Team WOD

Person 1- 200m Run
Person 2 – AMRAP of..
-4 Strict Pull-Ups
-6 Burpees
-8 KB Snatch (4 each arm) (red,yellow)
Person 3 – Row for Calories

*Bonus points = Add 5 calories for every round of the AMRAP your team completes. So if Team A gets 300 cals on the rower and completes 18 rounds on the AMRAP than there final score would be 390, let the games begin…

-So how this works is the person starting with the run will dictate the time of work for the other teamates. When they come back in everyone switches stations, the score is total calories rowed.

4/15 WOD

Beginner’s Class 7:30am and 8:30pm – WOD B

________________________________________________

On certain day of the week we will be putting out 2 options for the strength section. It will be your choice on how you approach it. Section A will focus more on Strength Section B will be geared towards more fat burn and endurance…

Strength 1A: 15 Mins to work up to a max for the complex
-1 Hang Clean + 1 Clean & Jerk from the ground

Strength 1B: 14 Min EMOM
Even Mins -6 Hang Power Cleans (135,95)
Odd Mins – 8 T2B

Strength 2: 15 Mins – Front Squat 5×2 – Tempo 2-1-X-1 (Get heavier than last week!)

Conditioner: 10 Rounds
- 10 WallBalls (20,14)
- 10 KB Swings

4/14 WOD

Beginner’s Class 7:30am and 8:30pm – WOD A

____________________________________________

Conditioner: 25 Mins – 3 Person Team WOD
Person 1- 200m Med Ball Run (14,20)

Person 2 – AMRAP of
-5 Push Press (95,65)
-10 Pull-Ups

Person 3 – Row for Calories

* So how this works is the person starting with the med ball run will dictate the time of work for the other teamates. When they come back in everyone switches stations, the score is total calories rowed as a team and number of rounds performed in the AMRAP as a team. You can only count full rounds towards your score!

4/13 WOD

Beginner’s Class 7:30am and 8:30pm – WOD H

____________________________________________

Power: Full Snatch from ground – Every 2 Mins for 16mins Work up to a peak single.

 

Strength: Back Squat – Tempo 2-0-X-1 – Every 3 Mins for 12 Mins
*Get heavier than last week!

 

Conditioner: 

 

4/11 WOD

Strength: Deadlift 7×2
*If you have not been coming Saturdays and deadlifting regularly than do 5×5, otherwise get heavy!

Conditioner:  20 Min AMRAP
-5 Power Cleans (155,115)
-10 WallBalls (20,14)
-200m Run

 

4/10 Open Gym WOD

Skill: 12 Min EMOM
Odd Mins – 5 Hand Stand Push Ups (Scale = 30 Sec Hand Stand Hold)
Even Mins – 30 Double Unders (Scale = Practice Double unders for 30 secs)

Strength: Bench Press 5×5

Conditioner: “Fran” 21-15-9
-Thrusters (95,65)
-Pull-Ups