Thursday 8/1

Strength:
A. 10 minute EMOM 
Even: 5 TNG Power snatch (level 1-  3 hang power snatch)
Odd:  15 hollow rocks (level 1- 12 sit ups)

Wod:
50-40-30-20-10

Wall Balls 
25-20-15-10-5 

Burpees 

Level 1: 40-30-20-10/ 20-15-10-5... 14/10#

Level 2: 40-30-20-10/20-15-10-5.... 20/14#

Level 3: as prescribed 20/14#

Wednesday 7/31

Strength:
A1. Deadlift 5 sets of 5 TNG 
A2. TGU 5 sets of 4 each arm 

Wod:

 15-12-9-6-3

thrusters

pull ups 

Level 1: 55/35, Ring Rows

Level 2: 75/55

Level 3:  95/65

Tuesday 7/30

Yoga Tonight @ 6:30 and Lil is BACK!

BRIG YOUR OWN YOGA MAT

Strength:
A1. strict press cluster: 2.2.2 rest 10 seconds, rest 2 minutes X 3 sets 

A2. DBU: 
Level 1: DBU form work 
Level 2: Max UB DBU 
Level 3: 50 DBU for time 

Wod:

600 meter run 

15 T2B 

20 KB Swings 

400 meter run 

15 T2B 

20 KB Swings 

200 meter run 

15 T2B 

20 KB Swings 

Level 1: 200 meter run every time, 35/18#, sit ups 

Level 2: as prescribed running, 53/35#, K2E

Level 3: as prescribed running, 70/53#, T2B

Monday 7/29

Strength:

A1. Back Squats: 

Level 1: 5 sets of 3 

Level 2+3: Tempo 23X1: 5 sets of 3 @ 75% 1RM

A2. Plank holds

Level 1: 5 sets of 30 sec. hold 

Level 2: 5 sets of 1 minute hold 

level 3: 5 sets of 1 minute hold with 45/25# on back 

Wod:
10! 

Hang power cleans 

burpees 

level 1: 65/45

level 2: 105/65, lateral burpee bar hops 

Level 3: 145/95  , lateral burpee bar hops 

Friday 7/26

Strength-

A. Clean x 1, Front Squat x 1, Push Press x 3, x 5 sets

WOD-

For Time-

400 m Run

15 - 12 - 9 - 6 - 3

Pull ups

Shoulder to Overhead

400 m Run

Lvl 1 - 200m Run, 65/45#

Lvl 2 - 135/95#

Lvl 3 - 185/125#

Thursday 7/25

A. EMOM for 16 min-

Even - Lvl 1: 12 Push up, Lvl 2 HR 12 Push ups, Lvl 3 12 Ring Push ups

Odd - 8 Hollow Rocks 8 Supermans

WOD-

Lvl 1 - 

1500m Row

Then 

4 min AMRAP 

5 wall balls

5 sit ups

Lvl 2 - 

2k row

Then 

4 min AMRAP 

10 wall balls

10 knees to elbows

Lvl 3 -

130 Cal AD 

Then

4 min AMRAP 

10 wall balls

10 toes to bar

Wednesday 7/24

Strength-

A. Lvl 1 - OHS - 4 sets of 4-5 reps @ 23x1 tempo

    Lvl 2 & 3 - Squat Snatch - find max..
     then perform 20 Reps for time @ 75%

WOD -

3 Rounds For Time-

25 KB Swings

25 Burpees

Lvl 1 - 35/26#

Lvl 2 - 53/35#

Lvl 3 - 70/53#

Tuesday 7/23

Yoga with Amie tonight!! Bring your own yoga mat!

Strength -
A. Build to 10 Rep Max Hang Power Clean

B. Back Squat - Build to 5 Rep Max

WOD -

20 min AMRAP -

20 Thrusters

20 Pull ups

20 Burpees

Lvl 1 - 45/35#

Lvl 2 - 95/65#

Lvl 3 - 135/95#

Monday 7/22

Strength-

A1. 3 Position Dead lift - 4 sets of 6 reps

A2. Thruster - 4 sets to build to max 

WOD-
21-15-9

Dead lift 

HSPU

Lvl 1 - 135/85#, Push ups

Lvl 2 - 185/125#

Lvl 3 - 225/145#

Friday 7/19

Strength: 
A. One attempt @ AMRAP Unbroken Wall Balls 
B. Snatch Grip Deadlift + Power Snatch 2.2.2.2  *(Level 3= Snatch grip deadlift+ Power Snatch+ OHS 4 sets to build to max complex) 

Wod:

For time:

600 meter run 

20 power snatch

400 meter run

15 power snatch 

200 meter run 

10 power snatch 

Level 1: 3 rounds of 200 meter run 15 hang power snatch@ 45/35# 

Level 2: 75/55#

Level 3: 95/65#

Thursday 7/18

Strength: 
A1. Close Grip Bench Press 4 sets of 3 
A2. Hollow Rocks 4 sets of 15  
A3. AD max effort for 45 sec. (Do this one time between one of the sets of other movements) 

Wod:

10 minute AMRAP: 

1 Pull up 

1 HR Push up 

2 Pull ups 

2 HR Push ups 

3 Pull ups 

3 HR Push ups 

...
....
..

Level 1: Ring Rows/ HR Push ups 

Level 2: Pull ups/ HR Push ups 

Level 3:  CTB Pull Ups/ HR Push ups

Wednesday 7/17

Strength: 
A. Squat Clean 6 sets of 2 @ 75% of 1RM clean (If 1RM is unknown then Squat clean skill work)
B. Clean Pulls 4 sets of 3 

Wod:

5 rounds for time: 

6 deadlifts 

10 box jumps 

Level 1: 95/65#, 20/14"

Level 2: 185/135#, 24/20"

Level 3: 255/175#, 24/20"

Tuesday 7/16

Yoga tonight! 

Lil is away BUT she has asked a friend and fellow yoga instructor to teach in her place. So please welcome Amie! 

P.S. PLEASE BRING YOUR OWN YOGA MAT 

Strength: 
A1. Hang Squat Snatch 5X1 
A2. Weighted Pull ups 5X3 

B. 50 Toe To bars (done in sets of 5 unbroken)

Wod:

For time: 

400 meter sprint 

25 Thrusters 

15 burpees 

Level 1: 200 meter sprint, 45/35#, burpees 

Level 2: 400 meter sprint, 75/55#, burpee lateral bar hops 

Level 3: 400 meter sprint, 95/65#, burpee lateral bar hops 

Monday 7/15

Strength: 
A. Push press 6.4.2.6.4.2
B. Pendlay Row 6 sets of 5 

Wod:

5 min amrap wall balls

4 min amrap burpees

3 min amrap kb swings 

2 min amrap hang power cleans 

1 min amrap double unders 

Level 1: 14/10#, 35/26#, 75/55#, LBH

Level 2: 20/14#, 53/35#, 115/75#, LBH

Level 3: 20/14#, 70/53#, 155/115 #, DBU

Friday 7/12

Strength-

A1. Bench Press - 5.4.3.2.1

A2. SA Dumbbell/KB Rows - 5 sets of 2 - 3 reps @ 33x1 tempo

WOD-

8 min AMRAP-

8 Thrusters

8 KB Swings

Lvl 1 - 45/35# , 35/26# KB

Lvl 2 - 75/55#, 53/35# KB

Lvl 3 - 95/65#, 70/53# KB

Thursday 7/11

Strength-

A. High Hang Squat Snatch - Find 1RM OR Skill work for 10 min.

B. Front Rack Rear Foot Elevated Split Squat - 4 sets of 6 each leg

WOD-

For Time-

800m Sprint

100 Air Squats

30 Hang Power Cleans

Lvl 1 - 800m Run, 50 Air Squats (work form, use med ball for depth), 30 Pull ups

Lvl 2 - As Rx - 155#/95#

Lvl 3 - As Rx - 225#/135#

Wednesday 7/10

Strength-

A. EMOM for 20 Min. -

Even - 12 HR Push ups

Odd - 10 Toes to Bar

WOD-

12 Min AMRAP-

2 Sit up

2 Burpee Box Jump

4 Sit ups

4 Burpee Box Jumps

6 Sit ups

6 Burpees Box Jumps

Lvl 1 - Burpees Plate Jumps

Lvl 2 - 24/20"

Lvl 3 - 30/24"

Tuesday 7/9

Lil is BACK! Yoga tonight @ 6:30pm!

Strength-

A. Snatch Balance - 5 sets of 3 

B. Split Jerk - 3.3.2.2.1

WOD-
50-40-30-20-10

Wall Balls

Double Unders

Lvl 1 - 14/10#, 35-25-15/100-80-60 Singles

Lvl 2 - 20/14#. If you dont have Double unders you must run - 800m, 600m, 400m, 200m, 100m

Lvl 3 - 20/14#, Double unders as Rx

Monday 7/8

Strength-

A1. TnG Power Clean - 3.2.1.3.2.1

A2. Snatch Grip RDL - 6 sets of 3 
B. Back Squat - 20 Reps Unbroken @ 75% of 1RM

WOD-

8 Min AMRAP-

3 Deadlifts

3 Burpees

6 Deadlifts

6 Burpees

9 Deadlifts

9 Burpees.....

Lvl 1 - 135/85#

Lvl 2 - 185/105#, Lateral Bar jump Burpees

Lvl 3 - 275/185#, Lateral Bar jump Burpees

Friday 7/5

Friday July 5th Holiday Schedule -

6am, 7am, 9:15am, 11:30am, 2:30pm

Strength:
A. Squat Clean: 2.2.2.1.1.1 
B. Clean Pulls: 4 set of 3 

Wod:

100 wall balls

50 Sit Ups 

600 meter run

50 air squats

Thursday 7/4

4th of July Schedule-

9:00am

10:00am

11:00am

Strength:

B1. Bench press- 5 sets of 5 reps

B2. Superman's- 5 sets of 12 reps

A3. Hollow Rocks- 5 sets of 15 reps

Wod:

For time:

Row 1000m

50 thrusters 

30 Pull ups

Fit= 75/55

Comp= 95/65

Wednesday 7/3

Holiday Schedule!
Thursday July 4th - 9am, 10am, 11am
Friday July 5th- Regular Classes up to 2:30. Last class is the 2:30 class 

Strength:

A1. Front squat clusters 3.3.3x4 sets; rest 10 seconds/rest 2 min

A2. Snatch grip deadlift- 4 sets of 5 reps; rest 2 min

Wod:

5 rounds for time:

5 power snatch

200 meter run

Lvl 1 = Barbell/Dumbbell Snatches
Lvl 2 = 95#/65#

Lvl 3 = 135#/95#

Tuesday 7/2

Yoga tonight @ 6:30pm with special guest instructor, our very own Stephanie Nordstrom!

4th of July Schedule

Thursday - 9am, 10am, 11am

Strength:
A1. Power Snatch 2.2.2.2
A2. DBU 1 minute AMRAP

Wod:

20 min amrap:

5 Pull ups

5 HR push ups

5 toe to bar

5 KB Swings

fit= knee to elbow, 53/35

Comp=T2B, 70/53

Rachel using the 53# KB during the 6am class!