9/26 WOD

Ok guys & gals the New Fall Schedule Hours will start Monday October 3rd and the changes are as follows:
-We are removing the 9:30am & 8:30pm classes.
-New beginners will be taking must complete 1 on 1 on ramp classes with coach Matt. All athletes that used to attend the 8:30 beginners class can now do any class time they see fit. Most of you will do 7:30pm.
-We added Sunday hours – 10am Bootcamp & 11am Endurance WOD
-Everything else will remain the same

fall-class-schedule

 

 

 


1) Strength
a) Performance – Take 15 minutes to build to a 3rm on your Back Squat

and then perform:
-5 Min EMOM
– Back Squat x 3 reps at 80% of todays 3RM

b) Fintess / Fat Loss – Every 4 Mins for 16 Mins
-20 Alternating DB Lunges (Scale = Bodyweight lunges)
-10 Ring Rows
-30 Seconds Max Flutter Kicks

2) Conditioner: 8 Min AMRAP:
-Row 1000 Meters

then with remaining time perform max rounds of:
-10 Wall Balls (20/14 lbs)
-10 Burpees

9/24 WOD

sundays

Starting Tomorrow!!! Start your Sundays off right and feel free to bring friends!!!

-10am: Bootcamp (Free to unlimited members, $10 for anyone else)
A circuit type class that is open to all members and non members. The focus is on revving the metabolism, fat loss and muscle tone. Easy enough for anyone to learn, hard enough for anyone that wants to challenge themselves. There is built in intensity and scalability!

-11am: Endurance WOD (Free to unlimited members, $10 for anyone else)
A class specifically focused on increasing aerobic capacity using running, rowing, and biking at the heart of the training and incorporating light body weight movements to add to the intensity!


1) Strength: Every 3 minutes, for 18 minutes (6 sets) of:
-5 Deadlifts @ 75-80%
-10 Box Jumps (30,24) (Scale = lower the height or do step ups)

2) Conditioner: 10 minute AMRAP:
-10 Power Cleans (155/105 lbs)
-10 Burpees Over the Barbell
-10 Pull-Ups

3) Extra Credit Core Work: 3 Rounds (Not for time)
-15 Leg Lifts
-15 Butterfly Situps
-15 Russian Twists (Use a light db or kb)

9/22 WOD

sundays

We are Happy to Announce, Starting this Sunday 9/25 we will have the following classes:

-10am: Bootcamp (Free to unlimited members, $10 for anyone else)
A circuit type class that is open to all members and non members. The focus is on revving the metabolism, fat loss and muscle tone. Easy enough for anyone to learn, hard enough for anyone that wants to challenge themselves. There is built in intensity and scalability!

-11am: Endurance WOD (Free to unlimited members, $10 for anyone else)
A class specifically focused on increasing aerobic capacity using running, rowing, and biking at the heart of the training and incorporating light body weight movements to add to the intensity!


1) Strength: Every 90 Seconds for 9 Mins (6 Sets)
-5 Close Grip Bench Press
*Work up to a 5rm for the day.

2) Conditioner: In teams of two, alternating each movement, Ten rounds of:
-10 Hang DB “Clusters” (30,15) (A “DB Hang Cluster” is a DB Hang Clean into a Thruster)
-10 Burpees
-100m Run

*So how this will work is Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 100 Meters; Partner B performs 10 hang “Clusters”; etc….

***25 Min Time Cap***

9/21 WOD

sundays


We are Happy to Announce, Starting this Sunday 9/25 we will have the following classes:

-10am: Bootcamp (Free to unlimited members, $10 for anyone else)
A circuit type class that is open to all members and non members. The focus is on revving the metabolism, fat loss and muscle tone. Easy enough for anyone to learn, hard enough for anyone that wants to challenge themselves. There is built in intensity and scalability!

-11am: Endurance WOD (Free to unlimited members, $10 for anyone else)
A class specifically focused on increasing aerobic capacity using running, rowing, and biking at the heart of the training and incorporating light body weight movements to add to the intensity!


1) Strength: Every 3 Mins for 15 Mins
1st Min: 5 Strict Weighted Pull Ups (If not using weight use just enough assistance to make 5 reps very difficult…)
2nd Min: 10 DB Snatch from Ground (50,30) (5 each arm)
3rd Min:
Rest

2) Conditioner: Every 4 Mins for 20 Mins (Go in heats of 2-4 Every Minute)
-10 T2B
-25 Double Unders (50 Singles)
-100m Push Sled Sprint (90,45) (Scale = Mini Sled Drag Sprint (90,45)
*These push/drag sleds are supposed to be sprinted as fast as possible!!!

9/20 WOD

sundays

 

 

We are Happy to Announce, Starting this Sunday 9/25 we will have the following classes:

-10am: Bootcamp (Free to unlimited members, $10 for anyone else)
A circuit type class that is open to all members and non members. The focus is on revving the metabolism, fat loss and muscle tone. Easy enough for anyone to learn, hard enough for anyone that wants to challenge themselves. There is built in intensity and scalability!

-11am: Endurance WOD (Free to unlimited members, $10 for anyone else)
A class specifically focused on increasing aerobic capacity using running, rowing, and biking at the heart of the training and incorporating light body weight movements to add to the intensity!


1) Skill Work: Every 3 Mins for 12 Mins
– 8-10 Tempo Strict Ring Dips (2 secs down, 1 second pause at bottom, explode up, 1 second pause at top)
(Scale = Elevated Feet Ring Dips / Elevated Feet Weighted Box Dips / Box Dips)
– 60 Seconds Rest
– 40 Seconds Max Distance Handstand Walk (Scale = Handstand Shoulder Taps against wall/ HS hold against wall / Elevated feet on box in pike hold / Plank)

2) Strength: Against an 15 Min Clock perform the following
-10 Mins to Work up to an 8rm Back Squat
-2 Mins Rest, then…
-3 Min EMOM of 5 Back Squats (Use the weight you got up to for your 8RM)

3) Conditioner: In Teams of 2 for Time:
-50 Box Jumps (24,20) (Scale = Step Ups)
-8x100m Med Ball Relay Run (20lbs) (4×100 each athlete)
-50 Slam Balls (30,15)
-8x100m Med Ball Relay Run (20lbs) (4×100 each athlete)

***Med Ball Relay Run as follows, Partner 1 starts with the Med Ball and will run a 100m, they will hand the ball to partner 2 and they will perform the 100m as partner 1 rests…
-The Catch- If you drop the ball at anytime before you complete your 800m, you will have to perform 20 penalty burpees as a team.

9/19 WOD

1) Strength
a) Performance – Power Clean
-Take 15-20 minutes and build to today’s 1-RM Power Clean

b) Fintess / Fat Loss – Every 3 Mins for 15 Mins – Choose a weight that’s challenging but doable with good form!
-5 Power Cleans (Beginners = Hi Hang Power Clean)
-10 Deadlifts
-30 Mountain Climbers (each leg)

2) Conditioner For time: 15 Min Time Cap (Go in heats)
-30 Calorie Row
-30 Burpees
-30 Wall Balls (20,14)
-30 Kettlebell Swings (Blue,Red)
-30 Dumbbell Push Press (50/30)
-30 Pull-Ups

9/17

1) Strength: Every two minutes, for 6 minutes (3 sets):
-Dumbbell Walking Lunge x 20 steps @ 10X0
*Go moderately heavy the final steps should be tough…

2) Conditioner: Start at different stations if not enough DB’s…

Complete as many rounds and reps as possible in 5 minutes of:
-20 Double-Unders
-10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
-5 Dumbbell Man-Makers (R.arm row, push up, L.arm row, power clean, shoulder to overhead = 1 rep) (If you can’t do a push up skip it!)
-10 Box Jumps (24″/20″) (Scale = Alternating Step Ups)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
-5 Toes to Bar
-10 Push-Ups (Scale = Push Ups on box)

9/15

1) Skill – Every 2 Mins for 10 Mins
-Max Unbroken Strict Pull Ups

2) 10 Min Power C&J Ladder by 1’s (135,95)
Min 1 = 1 Power Clean & Jerk
Min 2 = 2 Power Clean & Jerks
Min 3 = 3 Power Clean & Jerks and so on and so forth…
***If you can’t finish a round, take the next round off and start back where you left off on the following round…

3) Conditioner: 4 Rounds
-2 Rope Climbs
-10 Hand Release Push Ups
-100m KB/DB Farmer Carry (Red,Yellow) Use a weight you can do unbroken!)
-50 ft Bear Crawl

9/14

1) Mobility: 10 Mins to work on Front Rack Mobility / Ankle Mobility / Hip Mobility

2) Strength:
a) Performance – Every 2 Mins for 14 Mins (7 Sets)
-3 Pause Front Squat (Pause 3 Seconds below parallel)
*Work up to a heavy set for the day

b) Fintess / Fat Loss – Every 3 Mins for 12 Mins
– 8-10 Front Squats then immediately afterwards hold the front rack for 1Min
*Focus on bracing your core and keeping your elbows up!

3) Conditioner: In Teams of 2 – Athlete 1 will complete a full round then Athlete 2 will perform a full round while athlete 1 rests, for a total of 2 Rounds Each…
-Row 500 Meters
-20 WallBalls (20,14)
-20 Toes to Bar

9/13 WOD

1) Skill Work: Every 3 Mins for 15 Mins
– 10 Strict Ring Dips (Scale = Elevated Feet Ring Dips / Elevated Feet Weighted Box Dips / Box Dips)
– 60 Seconds Rest
– 30 Seconds Max Distance Handstand Walk (Scale = Handstand Shoulder Taps against wall/ HS hold against wall / Elevated feet on box in pike hold / Plank)

2) Conditioner: 18 Min AMRAP
-15 Single Arm Russian KB Swing (Right) (Red,Yellow)
-10 Burpees
-15 Single Arm Russian KB Swing (Left) (Red,Yellow)
-10 Burpees
-400m Run

3) Mobility – Spend 10 Mins rolling and stretching anything that is sore or tight.