Wednesday 4/1

Fitness:

Strength:

A1.  strict press + push press + push jerk (1+2+3)

x 4 sets 

A2. 50 ft burpee broad jumps- try to make it in as few jumps as possible 

x 4 sets 

Wod:

 3 rounds for time

20 cal row

15 Power Clean @ 95/65

10 burpees 

5 Hang Power Clean @ 95/65

Performance:

Strength:

A. 12 minutes to find both:

Split jerk from rack- work up to tough single - keep perfect form

+

Max effort broad jump 

Wod:

3 rounds for time

10 cal ab 

15 Power Clean @ 135/95

10 burpees over bar 

5 Hang Power Clean @ 135/95

ZONE

A. Tabata plank hold with weight on back 

rest 2 minutes 

B. Tabata jump rope 

4 minute amrap 

9 kb swing 

7 goblet squat 

5 KB SDLHP

2 minute rest

4 minute amrap 

10 wall balls 

8 sit ups 

6 burpees 

2 minute rest 

4 minute amrap 

50 jump rope 

30 air squats 

10 cal row 

Tuesday 3/31

Self Defense class has moved to tonight @ 6:30pm

Fitness:

Strength:

A. Snatch grip deadlift to knee + Snatch grip deadlift (2+3) x 3 sets 

B1. 6 TGU alternating arms each reps 

x 3 sets 

B2. Single leg kb deadlift 

8 per leg x 3 sets 

Wod:

for time:

25 dips 

35 push ups 

45 sit ups 

750 meter row

Performance:

Strength:

A. Snatch pull with pause @ top of knee + Hang squat snatch (2+1) x 3 sets building each set 

B1. 30 sec. L-sit hold 

x 3 sets 

B2. single leg kb deadlift 

8 per leg x 3 sets 

Wod:

1k row 

30 ring dips 

40 hr push ups 

50 sit ups 

Monday 3/30

Fitness:

Strength:

A1. KB front rack walking lunges 

20 reps x 4 sets 

A2. Ring rows 

10 reps x 4 sets 

A3. Wall walks 

4 reps x 4 sets 

Wod:

9 minute amrap 

9 burpees 

9 box jumps w/ step down (24/20)

9 russian kb swings 53/35

9 shoulder to ovhd 75/55#

Performance:

Strength:

A1. Back rack, reverse step lunges

20 reps x 4 sets @moderate weight (tough weight but must maintain upright chest)   

A2. Elevated Ring rows w/ 2 sec. pause at top of each rep 

10 reps x 4 sets 

A3. Wall walks 

4 reps x 4 sets

Wod:

9 minute amrap 

9 burpee box jump over (24/20)

9 kb swings 70/53

9 shoulder to ovhd 115/75#

THE ZONE 

A1. Medball Sit ups 

25 reps x 4 sets 

A2. Medball walking lunges

20 reps x 4 sets 

A3. Medball push ups 

10 reps x 4 sets 

Wod:

10 minute amrap 

15 kb swings 

10 burpees 

5 cal AB 

Friday 3/27

Fitness-

For time!

27 - 21 - 15 - 9

Row for Cal

Thrusters (65/45)

Performance -

For time!

27 - 21 - 15 - 9

Row for Cal

Thrusters (95/65)

Thursday 3/26

Attention All Members: BATHROOMS WORK AGAIN!

Fitness- 

10 min AMRAP

10 ring rows

10 hr push-ups

10 wall balls (20/14)

Rest 3 min

10 min AMRAP

15 KB SDLHP (53/35)

60 Single Unders

5 burpees

Rest 3 min

10 min AMRAP

30 ab mat sit ups

20 air squats

10 cal Row

Performance -

10 min AMRAP

12 pull ups

6 strict hspu 

12 UB wall balls (20/14)

Rest 3 min

10 min AMRAP

15 Kb SDLHP (70/53)

20 DU's

5 burpees

Rest 3 min

10 min AMRAP

10 TTB

20 air squats

10 cal AB

Wednesday 3/25

Fitness - 

A. EMOM x 12 mins 

Even- Back Squat, 2 reps @ 80%

Odd - 5 strict pull ups or 8 ring rows

+

For time

21 - 15 - 9

Deadlifts (165/105)

Cal Row

Performance -

A. EMOM x 12 min 

Even - Back Squats, 2 reps @ 80%

Odd - 3 - 5 muscle ups or 5 - 8 ctb pull ups

+

For time 

21-15-9

Deadlifts (225/135)

60-40-20

DU's

Tuesday 3/24

Fitness- 

A. Clean Deadlift + Hang Clean - (2+2) x 4 sets; building

B1. Pike ups or straddle ups x 10 x 3 sets

(pike ups http://youtu.be/8-U5oSZrzuQ)

(Straddle ups http://youtu.be/zMFu_Qodz7A)

B2. Plank x 1 min x 3 sets

+

2 min AMRAP

2 hang power cleans (95/65)

2 shoulder to OH (95/65)

1 min rest

2 min AMRAP

Box jumps w/ step down (24/20)

1 min rest 

2 min AMRAP

5 Kb swings (54/35)

5 air squats

Performance-

A. Clean grip deadlift + hang clean + jerk - (2+1+1) x 4 sets; building

B1. Straddle ups or pike ups x 10 x 3 sets

B2. FLR on rings x 1 min x 3 sets

+

2 min AMRAP 

2 power cleans (115/75)

2 shoulder to OH (115/75)

1 min rest 

2 min AMRAP

Burpee box jumps (24/20)

1 min rest 

2 min AMRAP 

Cal on AB

Monday 3/23

Fitness-

A. Front Squat x 3 x 4 sets @ 33x1 tempo; off feel

B1. Hollow body Band pull down x 10 x 3 sets

http://instagram.com/p/wOsp4zxkLQ/

B2. Dips x 7 x 3 sets; 3 sec pause in bottom of dip and 3 sec pause at top of dip

+

For time

500 m row buy in

21-15-9

Ring rows

Wall balls

HR push ups

500 m row cash out

Performance

A. Front Squat @ 33x1 tempo x 5 x 4 sets @ 65 - 70%

B1. Pull up complex - 1 strict pull up + 2 kipping pull ups + 3 CTB pull ups + 1 bar MU x 3 sets

B2. Ring dips x 10 x 3 sets @ 21x1 tempo

+

For time

1k row buy in

3 rounds

21 pull ups 

15 wall balls (20/14)

9 burpees

Friday 3/20

Friday Night Lights tonight @ 5:30pm - NO 6:30 pm class tonight! 

Head to Head competitors after class wod!

Then stick around and say goodbye to coach Steph as she moves to Florida this weekend!

Fitness-

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb

Performance-

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Thursday 3/19

Friday Night Lights 

Tomorrow night @ 5:30 pm

Head to Head competitors face off after the class WOD!

Afterwards join us for Coach Stephs Going Away Party! Say goodbye as she moves to Florida this weekend!!!

Fitness
Strength
A1.  Scap pull up + strict pull up + negative pull up (2+1+1)  x 4 sets 

A2.  Kb single leg deadlift 8/leg x 4 sets 

A3. Hollow body hold 
30 seconds x 4 sets 

Wod 
10 minute amrap
5 ring rows 
10 push ups 
15 air squats 
20 abmat sit ups 

Performance 
Strength 
A1. Scap pull up + Strict pull up + strict Ctb pull up (2+1+1) 

A2. Single leg kb deadlift 8/leg x 4 sets 

A3. Hollow body hold 
45 seconds x 4 sets 

Wod
10 minute amrap
10 cal rower 
10 burpee over erg 
1 round of Cindy 

Wednesday 3/18

Fitness

Strength 

10 minute emom 

even- 5 tng hang power clean @moderate weight with perfect form  

odd- 40 sec single under 

Wod 

12 minute amrap 

10 knee to elbows 

8 deadlifts (95/65)

6 db snatch (40/20)
please do not drop DB!

Performance 

Strength 

10 minute emom 

even- 5 tng clean &jerk @ grace pace 135/95

odd- 40 sec max effort dbu 

Wod

12 minute amrap 

10 t2b 

8 deadlifts (155/105)

6 db snatch (70/45) 
please do not drop DB!

Tuesday 3/17

Fitness

Strength 

A1. Snatch grip Deadlift 

5 reps x 3 sets 

A2. Wall walks 

4 reps x 3 sets

Wod 

3 minute amrap

row for calories

 

rest 3 minutes 

3 minute amrap 

7 hr push ups

10 air squats

15 abmat sit ups 

rest 3 minutes

 

3 minute amrap 

row for calories

rest 3 minutes 

3 minute amrap 

7 hr push ups

10 air squats

15 abmat sit ups

Performance 

Strength 

A. Power Snatch + Hang Power Snatch (2+1) x 3 sets building each set 

B1. Strict hspu - max effort reps x 2 sets 

B2. V-ups - 30 reps x 2 sets 

Wod

3 minute amrap

7 burpees

7 wall balls

 

rest 3 minutes 

3 minute amrap 

row for calories 

rest 3 minutes

 

3 minute amrap 

7 burpees

7 wall balls

rest 3 minutes 

3 minute amrap 

row for calories

Monday 3/16

Fitness

Strength 

A.1  Back squat @ 23x1 tempo 2+1 x 3 sets

only first 2 reps are tempo, third rep is no pause

A.2  DB bent over row x 5/side x 3 sets

A.3  Horizantel ring row x 6-7 x 3 sets

Wod 

10 minute amrap 

2 hang power clean (95/55)

2 box step ups (24/20)

4 hang power clean 

4 box step ups (24/20)

6 hang power clean 

6 box step ups (24/20)

8

8

10

10

...

...

...

Performance 

Strength 

A.1  Back squat @ 23x1 tempo 2+1 x 3 sets

only first 2 reps are tempo, third rep is no pause

A.2  DB bent over row x 5/side x 3 sets

A.3  Horizantel ring row x 6-7 x 3 sets

Wod 

10 minute amrap 

2 power clean (135/85) 

2 box jumps 

4 power clean 

4 box jumps 

6 power clean

6 box jumps 

8

8

10

10

...

...

...

..

ZONE

Monday

Core work:

A1. Hollow Body hold - 45 seconds x 3 sets

A2. single leg kb deadlift 8/leg x 3 sets

A3. Abmat sit ups - 25 reps x 3 sets

Wod:

12 minute amrap

250 meter row

30 single under

15 air squats

10 HR push ups 

Friday 3/13

Fitness-

14 min AMRAP

50 wall balls (20/10# to 9')

200 single Unders

Performance-

14 min AMRAP

7 Muscle ups

50 wall balls (20/14)

100 Double Unders

Thursday 3/12

Fitness-

ALL @ 80% EFFORT

12 min AMRAP

10 hr push ups

10 medball sit ups (14/10)

15 kb swings (53/35)

Rest 4 min

12 min AMRAP

20 cal row

90 single unders

30 air squats

Rest 4 min

12 min AMRAP 

10 wall balls (20/14)

10 pull ups or ring rows

30 cal row

Performance-

ALL @ 80% EFFORT

12 min AMRAP

20 cal row

30 DU's

10 cal AB

Rest 4 min

12 min AMRAP

5 hspu

10 medball sit ups (20/14)

15 kb swings (53/35)

Rest 4 min

12 min AMRAP

10 wall balls (20/14)

10 pull ups

20 cal AB

Wednesday 3/11

I Fitness -

A1. Back Squat x 2 reps x 6 sets @ 80%

A2. High Box jumps x 3 reps x 6 sets

+

5 min AMRAP

7 hang power cleans (115/65)

7 burpees

Rest 3 min

5 min AMRAP

5 Shoulder to OH (95/55)

10 cal Row

Performance-

A1. Back Squats x 2 reps x 6 sets @ 80%

A2. Seated high box jumps x 3 x 6 sets

+

5 min AMRAP

7 power cleans (155/95)

7 box jumps (30/24")

Rest 3 min

5 min AMRAP

5 shoulder to OH (135/75)

10 bar facing burpees

Zone - 

6 rounds For AMRAP 

1 min Air squats

1 min AB

1 min jump rope singles

1 min slide plank (30 sec R and 30 sec L)

1 min FW (53/35 per hand)

Tuesday 3/10

Fitness-

A. Push press x 3 x 4 sets building

B1. Wall walks x 5 x 4 sets

Rest 10 seconds

B2. Hollow hold x 1 min x 4 sets

Rest 2 min

+

5 rounds 

200 m Row

10 box jumps (24/20)

15 hr push ups

Performance-

A. Push press - Build to tough triple in 10 min

B1. Hspu x 10 reps

Rest 10 sec

B2. V ups x 20 reps

Rest 10 sec

B3. Ub kb swings x 1 min AMRAP

Rest 2 min 

x 3 times through b1 - b3

+

750 m row

Then 3 rounds

21 box jumps (24/20)

15 wall balls (20/14)

9 TTB 

Monday 3/9

Fitness-

A1. Deadlift - 3 @ 70%, 2 @ 80%, 1 @ 90- 95%, 3 @ 70%

A2. Strict pull ups or ring rows x 1 min AMRAP x 4 sets *must perform eccentric portion (lowering down) for rep to count 

 

+

12 min AMRAP

12 db thruster (45/25)

10 db snatches alt arms (45/25)

8 burpees 

Performance- 

A1. Deadlift - 3 @ 70%, 2 @ 80%, 1 @ 90- 95%, 3 @ 70%

A2. Strict CTB pull up or MU x 1 min AMRAP x 4 sets

+

12 min AMRAP

12 Thrusters (95/65)

10 hang power snatches (95/65)

8 bar facing Burpees 

Zone- 

2 rounds 

90 sec Assault

60 sec KB Swings

30 sec Burpees

rest 2 min

Rest 4 min

2 rounds.                                                90 sec Row.                                          60 sec box jump                                   30 sec burpees                                  Rest 2 min

Rest 4 min

Tabata Sit Ups

Friday 3/6

Fitness-

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Performance-

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday 3/5

Fitness

Wod

8 minute amrap @80%

10-20-30 cal ab 

30-20-10 abmat sit ups 

10-20-30 air squats 

rest 3 minutes 

8 minute amrap @80%

350 meter row 

10 kb swings 53/35

10 box step ups 

rest 3 minutes 

8 minute amrap @80%

30-45-60 seconds hollow body hold 

30-20-10 plate ovhd walking lunges (45/25)

10-20-30 burpees 

Performance 

Wod 

8 minute amrap @80%

500 meter row 

15 kb swings 70/53

5 burpee box jumps 24/20

rest 3 minutes 

8 minute amrap @80%

10-20-30 cal ab 

30-20-10 abmat sit ups 

10-20-30 air squats 

rest 3 minutes 

8 minute amrap @80%

30-45-60 seconds hollow body hold 

30-20-10 plate ovhd walking lunges (45/25)

10-20-30 burpees 

Wednesday 3/4

Fitness

Strength 

15 minute emom 

minute 1 - 8 front squats 

minute 2 - 8-10 box jumps w/ step down

minute 3 - 10-12 medball push ups 

Wod

10 minute amrap 

50 cal rower 

40 singles unders  

30 abmat sit ups

20 burpees

10 ring rows 

Performance

Strength 

15 minute emom 

minute 1 - 8 front squats 

minute 2 - 10-12 box jumps 

minute 3 - 12-14 Medball push ups

Wod 

for time:

100 calories row 

75 dbu 

50 burpees 

25 ctb pull ups

ZONE

Strength

A1. 1 minute plank hold (optional plate on back)

x 3 sets

A2. hr push ups 

15 reps x 3 sets 

A3. DB thrusters 

10 reps x 3 sets 

 

Wod

18 minute emom 

minute 1- 30 sec. amrap wall balls 

minute 2- 30 sec. amrap kb swings 

minute 3- 30 sec. amrap box jumps w/ step down

minute 4- 30 sec. amrap burpees

minute 5- 30 sec. amrap row

minute 6- REST

Tuesday 3/3

Fitness

Strength 

A1. Hang Power clean - 5 reps x 4 sets Work on TNG and form

A2. Elevated ring rows 8 reps x 4 sets 

A3. Strict Press 6 reps X 4 sets

Wod

4 rounds for time 

100 ft burpee broad jumps

20 goblet squats 53/35 

Performance

Strength 

A. 10 minute emom 

even- 5 tng clean + jerks @grace pace - choose weight 

odd- 7 burpee box jump overs 24/20

Wod 

5 rounds for time

350 meter row 

15 ohs 95/65 

Monday 3/2

No 5am class due to road conditions.

Fitness

Strength 

A. Back Squat 

4 sets x 8 reps @ challenging weight, rest as needed 

B. Accumulate up to 3 minutes of plank holds 

Wod

12 minute amrap 

15 wall ball

15 hr push ups 

15 kb swings 53/35 

Performance

Strength 

A. Back Squat

10 reps Every 3 minute mark for 12 minutes (4 sets)

@challenging weight, goal is 65-75% 

B. Accumulate up to 2 minute ring plank hold 

Wod 

3 rounds for time 

25 wall balls (20/14) 

20 burpees 

15 deadlift (225/135) 

ZONE

Monday 

Core training:

A1. tuck ups 20 reps x 4 sets  

A2. ring rows 10 reps x 4 sets 

A3. single leg kb deadlifts 8/leg x 4 sets 

Wod:

1k row 

Rest 4 minutes 

x 3 rounds (Try to improve time each round)