Friday 11/29

Fridays classes 9:00am, 10:00am, 11:00am, and Noon.

Strength-

A. Back squat - 8 min to find a 3 rep max

B. 5 min AMRAP - Turkish Get Ups 

L1 - 26/18#

L2 - 35/26#

L3 - 53/35#

WOD-

10 min AMRAP

3 Power Cleans

6 hand release push ups

9 Air squats 

Immediately after the 10 mins

Death by Burpees

L1 - 95/65#

L2 - 135/95#

L3 - 185/125#

Thursday 11/28 HAPPY THANKSGIVING

Happy Thankgsgiving everyone!

Open gym only today from 7:30am - 10:00am with Coach Megan.

Tomorrow classes will run 9am, 10am, 11am, and Noon

Wednesday 11/27

Strength-

A1. Push Press - 5 sets of 3 reps

A2. CG RDL - 5 sets of 4 Reps

WOD-

3 Rounds For Time

25 KB Swings

25 Burpees

L1 - 35/26

L2 - 53/35

L3 - 70/53

Tuesday 11/26

YOGA TONIGHT @ 6:30pm

Bring your own mat please!

Thanksgiving Schedule

Thursday: 7:30 - 10:00 am open gym only

Friday: Classes - 9:00am, 10:00 am, 11:00am, and 12:00pm

Strength-

A.

L1 - Hang Snatch w/ pause to OHS - 5 sets of 3 (not touch n go)

L2 - Snatch Pull + Hang Snatch + OHS - 5 sets of 2 (not touch n go)

L3 - Snatch Pull + Squat Snatch + OHS - 5 sets of 2 (not touch n go)

WOD-

10 Rounds For time

10 Box Jumps

12 Toes to Bar

100 m Run

Monday 11/25

Strength-

A1. Front Squat- 2.2.1.1 @ 32X1 Tempo

A2. Single Leg KB RDL - 4 sets of 5 each leg

WOD-

3 Rounds for Total Reps

1 Min Wall Balls

1 Min Power Cleans

1 Min Push Press

1 min Burpees

1 Min Rest

L1 - 75/55

L2 - 95/65

L3 - 135/75

Friday 11/22

Strength:

A1. Bench Press
8.6.4.2

A2. weighted pull ups 

4 sets X 3 reps 

Wod:

2.4.6.8.10.8.6.4.2

thrusters 

lateral burpee bar hops

Level 1: 65/45#

Level 2: 95/65#

Level 3: 135/95#

Thursday 11/21

Strength: 

A1. DB walking lunges by side 30 meters X 4 sets 

A2. Planks X 4 sets 

level 1: 1:30 minute no weight

level 2: 1:30 minute w/ 25/10

level 3: 1:30 minute 45/25

Wod: 

30 seconds power cleans 

30 seconds box jumps 

30 seconds squat thrusts

30 seconds sit ups

2 minute rest

X 4 rounds

Level 1: 75/55, 20/16

Level 2: 95/65, 24/20

Level 3: 135/95, 24/20

Wednesday 11/20

Strength: 
A. build to tough squat snatch in 10mins 
B. take 77% of A complete 1 snatch every 30sec for 4 minutes 

Wod: 
3 rounds for time: 
400 meter run
20 pull ups 
20 OHS

Level 1: Ring rows, 45/35
Level 2: pull ups, 75/55
Level 3: ctb pull ups , 95/65

Tuesday 11/19

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength: 

14 minute EMOM

odd: 4 squat cleans @65%-70%

Even: 15 DBU 

Level 1= 30 singles

Wod: 

50 wall balls  

20 burpees 

35 wall balls 

20 burpees 

20 wall balls 

20 burpees

level 1= 14/10# 

rx= 20/14#

Monday 11/18

Monday:
Strength: 
A1.CG rdl's 
5 sets of 4 
A2. Push press 
5 sets of 3 

Wod: 
15 minute amrap 
50 KB Swings 
25 goblet squats 
15 Pull-ups

Level 1: 26/18
Level 2: 35/26
Level 3: 53/35

Friday 11/15

Strength-

A. 10 Mins to find Max Back Squat

B. AMRAP Unbroken Back Squats @ 70% of A

WOD-

For Time-
20 OHS

20 CTB Pull ups

20 OHS

20 HSPU

20 OHS

L1 - 75/45#, Ring Rows, Push ups

L2 - 95/65#, Pull ups, S2O if no HSPU

L3 - 135/95#

Thursday 11/14

Strength-

A1. CG Bench Press - 8.6.4.2

A2. Single Arm Row - 4 sets of 8 each arm 32x1 Tempo

A3. 4 TGU's - 2 each Arm, not alternating *heavy

WOD-

3 Rounds for Time

400m Run

21 Thrusters 

21 Toes to Bar

L1 - 45/35#

L2 - 65/45#

L3 - 75/55#

Wednesday 11/13

A1. Front Squat - 5.4.3.5.4.3

A2. Weighted Pull ups - 6 sets of 6 - 8 reps

L1 - Ring Rows @ 33x1 tempo

L2 - Strict Pull ups

L3 - Weighted Pull ups

WOD-

For Total Reps-

1 min AMRAP Wall Balls

1 min AMRAP Pull ups

1 min AMRAP Burpees

rest 1 min

x 5

Tuesday 11/12

YOGA TONIGHT @ 6:30pm

Bring your own mat please!

Strength-

A. EMOM for 12 Min -

Even - Power Clean x 1 + Hang Power Clean x 1 + Push Press x 2

Odd - 15 Double Unders

L1- Hang Clean x 1 + Push Press x 2, 30 Singles

L2/L3 - As Rx

WOD-

10 Rounds For Time-

10 Ring Dips

10 Ab Mat Sit ups

10 Squats

L1/L2 - Box Dips

L3 - Ring Dips

Monday 11/11

Yes we are open and yes we are normal hours

WOD-

 Veterans Day WOD

"Tommy Mac"

2 Rounds For Time
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Sunday 11/10

Don't forget Sunday partner classes today at 8 and 9 am followed by intro level gymnastics at 10 am! 

Friday 11/8

Strength: 

A1. Snatch pull + Snatch 

5 sets of 1+1 

A2. Single leg single arm KB deadlift

5 sets of 6 each leg 

Wod: 

For time: 

400 meter run 

50 thrusters 

50 HR push ups 

400 meter run

Level 1: 45/35#

Level 2: 65/45#

Level 3: 75/55#

Thursday 11/7

Strength: 

A. Bench Press 8.6.4.2

A2. Pendlay rows 4 sets of 5 reps

A3. L-sit holds 4 sets of:

level 1: hang L sit hold for 30 seconds

level 2: p-bar l sit hold - 30 seconds 

level 3: ring l sit hold- 30 seconds 

 

Wod: 

3 rounds for time:

50 dbu

21 lateral burpee bar hops 

7 power snatches

level 1: 2:1 singles, 65/45 

Level 2: 3:1 singles, 95/65

Level 3: dbu, 135/95

Wednesday 11/6

Strength: 

A1. Back Squats 4 set of 5  

A2. Good Mornings 4 sets of 10-12 

A3. 1 minute Plank Holds 

level 1: no plate 1 minute 

Level 2: 25/10 1 minute UB

Level 3: 45/25 1 minute UB

Wod: 
7 minute AMRAP

up the ladder

3 clean and jerks 

3 toe to bars 
6...
6...
9..
9...
....
....

L1- 75/55, ab mat sit-ups

L2 - 95/75, knees to elbows

L3 - 135/95, toes to bar u

Tuesday 11/5

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength:

A.  clean grip deadlifts 4 sets of 3-4 reps @tough weight

Level 1: deadlifts from blocks (knee height) 

Level 2: deadlift from floor 

level 3: deficit deadlift from 35# plates
 

B. 5 minute AMRAP thruster 1-5 ladder

level 1: 45/35 

level 2: 85/65

level 3: 115/85

Wod: 

10 minute AMRAP 

10 Wall balls 

10 Pull ups 

10 box jumps 

Level 1: 14/10#, abmat sit ups 

Level 2: 20/14#, knee to elbows 

Level 3: 20/14#, toe to bars 

Monday 11/4

Strength: 

A. Power clean + Hang power clean + front squat + split jerk 

Level 1: hang power clean + front squat  (5 sets for form) 

Level 2:  Hang power clean + front squat + split jerk (5 sets building without without breaking form) 

Level 3: RX build to max in 5 sets 

B. 20 TGU @ moderate weight (alternating arms) 

Wod: 

100 burpees for time