Friday 5/1

Fitness

Strength:

A1. clean grip deadlift 5 reps x 4 sets 

A2. 3 max distance broad jumps x 4 sets

A3. Kip swings on bar 10 reps x 4 sets 

Wod:

8 minute amrap 

3 burpees 

3 deadlifts (95/65)
6
6
9
9..
...
...

Performance

Strength:

A1. Snatch grip deadlift  5 reps x 4 sets 

A2. Box jumps for height 2 reps x 4 sets 

A3. Ring kip swings 10 reps x 4 sets 

Wod:

8 minute amrap 

3 lateral bar facing burpees 

3 power cleans (95/65)
6
6
9
9
....
.....
...

Thursday 4/30

Don't forget to sign up for Coach Ginas Squat Clinic! Saturday May 9th @ 10:00am. $20.00 

Sign up sheet on the front desk

Fitness

Strength:

A.Bench Press- build to tough 3 reps in 10 minutes 

B1. Tuck ups-  30 reps x 3 sets 

B2. Dips - 15 reps x 3 sets 

 

Wod:

14 minute amrap 

36 kb swings (35/26)

24 goblet squats (35/26)

12 HR push ups 

Performance

Strength:

A. Bench press - build to 3 RM in 10 minutes 

B1. V-Ups- 30 reps x 3 sets 

B2. Ring dips- 15 reps x 3 sets 

Wod: 

14 minute amrap

36 kb swings (53/35)

24 goblet squats (53/35)

12 HR push ups 

Wednesday 4/29

Fitness

Strength

A. 14 minute emom 

Even: 8 goblet squats

Odd: 2-3 Strict pull ups 

Wod

For time: 

20 burpees 

20 hang power snatch (75/55)

20 ring rows

20 hang power snatch (75/55) 

20 burpees

Performance 

Strength

A 14 minute emom

Even:  6 DB thrusters

Odd: 2-3 weighted pull ups 

Wod

For time: 

20 bar facing burpees 

20 hang power snatch (95/65)

20 CTB pull ups 

20 hang power snatch 

20 bar facing burpees 

The Zone:
12 min EMOM
odd: 10 Goblet Squats
even: 2-3 Pull Ups weighted or 3-4 bodyweight or 30 sec of negatives
Rest 2 minutes 

12 min EMOM
odd: 6 DB Thrusters
even: Row 8 cals
Rest 2  minutes 

12 min EMOM
odd: 12 sec AB all out
even: 6-8 Box Jumps

Tuesday 4/28

We have a special guests tonight for our Self Defense class. Brazilian Jiu-Jitsu black belt  Leo Da Silva. All members are welcome to join. Don't miss this opportunity to learn from a master. 

Fitness -
Strength

A. Hang power clean (pause @knee) 2 reps + 2 hang power cleans with no pause 

x 4 sets increasing each set with perfect form 

B1. DBU work - 1 minute x 3 sets 

B2. ring rows - 12 reps x 3 sets 

Wod
21-15-9
Shoulder to Overhead(95/55#)
K2E
Box Jump with step down (24/20″)

Performance-
Strength

A. Power clean (pause @1" from floor) 2 reps + hang power clean (pause @knee) 2 reps 

x 4 sets increasing weight 

B1. DBU - max effort x 4 sets 

B2.  elevated ring rows - 12 reps  x 3 sets

Wod
21-15-9
Shoulder to Overhead(115/75#)

T2B

Box Jump Overs (24/20″)

Monday 4/27

Tomorrows Self Defense class will have special guest Leo Da Silva, Brazilian Jiu-Jitsu black belt. All RedZone members welcome!

Fitness

Strength

A1. DB Bulgarian split squats 

10 reps / leg x 3 sets 

A2. Side bends with plate ovhd 

30 reps x 3 sets

A3. Hollow Body Hold 

45 seconds x 3 sets

Wod

4 rounds for time:

200 meter run 

20 abmat sit ups 

15 wall balls 

Performance  

Strength 

A1. Barbell on back Bulgarian split squats 

10 reps / leg x 3 sets 

A2. Side bends with plate ovhd 

30 reps x 3 sets

A3. Ring hang tuck hold  (knees stay over hip crease)

60 seconds x 3 sets

Wod

4 rounds for time 

400 meter run

25 wall balls 

The ZONE

Core: 

A1. Abmat sit ups 

25 x 4 sets 

A2. Single leg kb deadlift 

8 per leg x 4 sets 

A3. Side bends 

24 reps x 4 sets 

For time: 

10 down to 1 

Kb swings 

Goblet squats 

Calories on rower 

Finisher: 

Tabata hr push ups 

Friday 4/24

Fitness -

A. OHS x 3 x 4 sets 

B1. Negative pull ups x 5 reps x 3 sets

B2. Arch ups x 20 x 3 sets

+

20 min AMRAP

7 Hang Power Cleans (95/65)

7 Burpees

200 m Run

Performance -

A. Hip Power Snatch + hang squat snatch above knee + hang squat snatch below knee - (1+1+1) x 5 sets

* start at 60% and build 

B1. Weighted strict pull ups x 3 x 3 sets

B2. Arch ups x 20 x 3 sets

+

20 min AMRAP

7 Power Cleans (135/95)

7 burpees

200 m run

Thursday 4/23

II Fitness- 

A. Strict press x 3.3.3; 90 sec rest between sets, building in weight

B. Push press x 2.2.2; 90 sec rest between sets, building in weight

C. Push Jerk x 1.1.1; rest 90 sec between sets, building in weight

* Keep weight on bar when moving from A to B to C, don't reduce weight

+

4 Rounds For Time-

10 DB snatches R arm (45/25#)

20 Ab mat sit ups

10 DB snatches L arm (45/25#)

20 knees to elbows

Performance-

A. Strict press - build to heavy single in 4 sets

B. Push jerk - build to heavy single in 3 sets

C. Split jerk - build to heavy single in 2 sets 

*Keep weight on bar when moving from A to B to C, don't reduce weight

+

4 Rounds For Time

10 OHS (95/65#)

20 ab mat sit ups 

10 OHS (95/65#)

20 TTB

Wednesday 4/22

Fitness- 

A. E2MOTM x 10 min - 5 Front Squats @ tough weight

B1. Wall walks x 5 x 3 sets

Rest 30 sec

B2. Hollow Hold x 45 sec x 3 sets

Rest 30 sec

+

3 Rounds for Time

10 Front Squats *bar taken from floor (95/65)

20 KB Swings (53/35)

100 single unders

Performance-

A. E2MOTM x 10 min - 5 Front Squats @ 75%

B1. Strict hspu x 4-5 + kipping hspu x 7-8 x 3 sets

Rest 30 sec

B2. L - Sit hold x 45 sec x 3 sets

+

3 Rounds for Time

10 Front Squats (155/105)

20 CTB pull ups

50 DU's

Tuesday 4/21

Fitness-

A. EMOM x 12 min

Find weight that complex can be performed with perfect form

0 - 3 min

3 hang power cleans + 3 front squats + 3 shoulder to overhead

4 - 7 min

2 hang power cleans + 2 front squats + 2 shoulder to overhead 

8 - 12 min

 1 hang power clean + 1 front squat + 1 shoulder to overhead 

+

21-15-9

Deadlift (185/105)

Box jumps (24/20")

Performance-

A. EMOM x 12 min

Find tough weight for complex, add weight as reps decrease

0 - 3 min

3 power cleans + 3 front squats + 3 shoulder to overhead

4 - 7 min

2 power cleans + 2 front squats + 2 shoulder to overhead 

8 - 12 min

 1 power clean + 1 front squat + 1 shoulder to overhead 

+

21-15-9

Deadlifts (275/185#)

Box Jumps (30/24")

Monday 4/20

New morning class schedule starts today! 

5:30am and 6:30am classes, Monday - Friday.

No more 5,6,7 am classes

Fitness-

A. E2MOTM x 10 min

Back Squat x 5 @ 70 - 80%

B1. DB walking lunges x 20 steps x 3 sets

B2. Tuck ups x 30 x 3 sets

+

3 rounds

50 air squats

15 ring rows or 7 pull ups

10 HPC (95/65#)

Performance-

A. E2MOTM x 10 min 

Back Squat x 5 reps @ 70 - 80%

B1. Bar on back step ups x 12 reps x 3 sets

B2. V ups x 30 x 3 sets

+

3 rounds

50 air squats 

7 MU's or 7 CTB pull ups 

10 HPC (135/95#)

Friday 4/17

NO 6:30 pm class tonight! We will be setting up for RedZone Rumble! If you can come on by and help out. Still looking for volunteers for tomorrow's event, if you can please come by tomorrow and help us run a perfect event! 

 Fitness 
Strength 
A1. CG bench press - 5 reps x 5 sets 
A2. Hollow body hold - 30 seconds x 5 sets 

Wod 
5-10-15-20-15-10-5 
Ring rows (challenge optional- elevated ring rows) 
Burpees 

Performance 
Strength 
A. CG bench press- build to tough single in 10 minutes 
B. Tabata hollow hold 

Wod 
For time 
5 - 10 - 15 - 20 - 15 - 10 - 5 
Ctb pull ups 
Burpees 

Thursday 4/16

Fitness
Strength 
A. 14 minute emom 
Even- power clean + hang squat clean (2+2) 
Odd- 12 hr push ups 

Wod
9 min amrap 
3 KB swings 35/26
3 Box Jumps with step down 24/20
6
6
9
9
...

Performance 
Strength
A. 14 minute Emom 
Even- power clean + thruster (2+2)
At moderate weight with good form
Odd- 12 medball push ups 

Wod 
9 min amrap 
3 KB swings 53/35
3 Box Jumps 24/20
6
6
9
9
...

Wednesday 4/15

Fitness

Strength

A1. Strict press 5.4.3.2 

A2. scap pull up + strict pull up (2+1) x 4 sets 

B1. Dips 

5 reps (55X1 tempo) x 3 sets 

B2. Single leg kb deadlift 

7 reps per leg x 3 sets 

Wod

75 abmat situps 

50 wall balls 

25 cal row 

Performance 

Strength

A1. Strict press 5.4.3.2 

A2. strict ctb  pull up 5 reps x 4 sets 

B1. Ring Dips 

5 reps (55X1 tempo) x 3 sets 

B2. Single leg kb deadlift 

7 reps per leg x 3 sets 

Wod

50 cal row 

50 wall balls 

50 knee to elbows 

The Zone 

Single under annie 

100 singles 

50 sit ups 

80 singles 

40 sit ups 

60 singles 

30 sit ups 

40 singles 

20 sit ups 

20 singles 

10 sit ups 

Rest 5 minutes 

3 rounds for time 

500 meter row 

21 wall balls 

Tuesday 4/14

Don't forget starting Monday, April 20th we will be starting our new morning class times! We will be having 5:30 and 6:30 am classes and no more 5:00, 6:00 and 7:00 am. 

Also please sign up to be a volunteer this weekend for the RedZone Rumble! Going to be a packed house and need volunteers to help judge and set up! Thank you! 

Fitness

Strength

A. Power Snatch + hang power Snatch + OHS

x 5 sets working on form 

B. accumulate 3 minutes plank hold (optional with plate on back) 

Wod

10 minute amrap

15 burpees 

20 shoulder to overhead (95/65)

40 walking lunges 

Performance

Strength

A. Squat Snatch + Hang squat snatch + Squat snatch 

x 5 sets building each set 

B.Accumulate 3 minutes ring plank hold (make sure to keep hollow body position)

Wod

10 minute amrap
15 Burpees over the Bar
30 Shoulder to Overhead (135/95lbs)
60 DBU

Monday 4/13

Fitness

Strength

A1. front squats - 4 reps x 4 sets @moderate weight - first rep has 3 sec. pause at bottom 

A2. Elevated ring rows - 7 reps x 4 sets 

A3. HR push ups- 15 reps x 4 sets 

Wod 

4 rounds for time 

400 meter run 

1 minute accumulated hollow body hold (must maintain good position)

25 abmat sit ups 

Performance 

Strength 

A. death by -back squats @body weight 

B1. Strict CTB pull ups - 7 reps x 3 sets 

B2. medball push ups - 15 reps x 3 sets

Wod 

4 rounds for time 

400 meter run 

12 db snatch (70/40)

25 tuck ups 

The Zone 

5 rounds for time:

350 meter row 

10 goblet squats 

25 hollow rocks 

10 hr push ups 

finisher 

accumulate 4 min plank hold (optional plate one back)

Friday 4/10

Fitness-

A. Deadlift - 10 min to build to tough TnG 2 rep

B. Max L- sit hold 

+

For time -

20 Cal Row

20 KB swings (53/35)

20 pull-ups or ring rows

20 KB swings

20 Cal Row

Performance-

A. Deadlift - 10 min to build to heavy TnG 2 rep

B. Max L-sit hold 

+

For time-

20 Cal AB

20 KB swings (70/53)

20 CTB pull-ups 

20 KB swings (70/53)

20 Cal AB

Thursday 4/9

Fitness -

A. OHS - 8 min to find tough single or work on form @ 3 reps x 3 sets 23x1 tempo

B. Front Squat - 8 min to find tough single

+

10 min AMRAP

3, 6, 9, 12, 15, etc...

Burpees

2, 4, 6, 8, 10, etc...

10m shuttle sprint

Performance - 

A. OHS - 8 min to find Heavy Single 

B. Front Squat - 8 min to find Heavy Single

+

10 min AMRAP

3, 6, 9, 12, 15, etc...

Burpee box jumps (30/24)

2, 4, 6, 8, 10, etc...

10m shuttle sprint

Wednesday 4/8

Fitness:

A. Hang Clean & Jerk - Take up to tough single with perfect form

B. 6 min - Double Under Practice

+

For Time

200 Single Unders

then
10.9.8.7.6.5.4.3.2.1

Deadlift (135/95)

Box Jumps w/ Step Down

then 

200 Single Unders

Performance:

A. Clean & Jerk - 10 min to Build to Heavy Single

B. 3 attempts at max UB DU's

+

12 min on Clock

100 DU's

remaining time

500 m Row

12 Deadlifts @ bodyweight

21 Box Jumps

Tuesday 4/7

Don't forget! Self defense class tonight @ 6:30 pm!

Fitness:

A. Hang Power Snatch - build to tough single rep with perfect form

B. Max duration handstand hold, 2 attempts for longest hold possible

+

For Time-
21-15-9

Thrusters (75/55)
9-15-21

Bar Facing Burpees

Performance:

A. Power Snatch - take up to Heavy Single

B. Max strict HSPU, rest 5 min, Max Kipping HSPU

+

For Time-

3 Rounds For Time

7 Hang Power Snatches (115/75)

14 pull ups

14 Thrusters (115/75)

7 Bar Facing Burpees

Monday 4/6

Fitness:

A. Back Squat - 8 min to find 3RM

B. Max UB Pull ups OR Elevated Ring Rows

+

3 Rounds

400 m Run

30 Ab Mat Situps

15 Wall Balls (20/14)

Performance:

A. Back Squat - 8 min to find 3RM

B. 4 min AMRAP MU's
OR
1 attempt at max UB Pull ups

+

3 Rounds for Time

400 m Run

15 TTB

30 Wall Balls (20/14)

Friday 4/3

Fitness:
Strength:
A1. TGU
6 reps (3/arm alternating arm) x 3 sets 
A2. DBU work
1 minute x 3 sets
A3. DB lateral box step ups 
8 per leg x 3 sets 

Wod:
For time:
21 Burpees
15 DB Thrusters 40/20
9 Knee to elbows
500 Meter Row
9 Knee to elbows
15 db Thrusters
21 Burpees

Performance:
Strength:
A1. TGU 
6 reps (3/arm alternating arm) x 3 sets
A2. 1 minute DBU x 3 sets 
A3. DB Lateral box step ups 
8 per leg x 3 sets 

Wod:
21 Burpees
15 Thrusters (95/65)
9 t2b
500 Meter Row
9 T2b
15 Thrusters
21 Burpees

Thursday 4/2

Fitness:

Strength:

A1. Bench Press

4 reps x 4 sets

A2. DB Bent Over row

6 per arm x 4 sets  

A3. Hollow body hold 

30 second hold x 4 sets 

Wod:

12 minute Amrap

15 wall ball

12 box jumps w/step down 24/20

9 ring rows

Performance:

Strength:

A1. Bench Press

4 reps x 4 sets

A2. DB Bent Over row

6 per arm x 4 sets  

A3. Hollow body hold 

30 second hold x 4 sets

Wod:

12 minute Amrap

15 wall ball

12 box jumps 24/20

9 pull ups