Monday 6/1

Fitness

A. Back Squat x 6 x 4 sets; off feel

B1. 10 Sec Negative Pull ups x 3 x 3 sets

B2. Arch ups x 20 x 3 sets

+

With a running clock

15-12-9:

Thrusters, 75/55

Box Jumps, 24/20

rest equal time, then…

15-12-9:

Calorie Row

Burpees

Performance

A. Back Squats x 6 x 4 sets @ 75 - 80%

B. EMOM x 8 min

Even - 2 -3 MU's

Odd - 5 CG RDL @ 60% of max Back Squat

+

With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row

Bar Facing Burpees

ZONE

A1. Goblet Squat x 10 x 3 sets

A2. DB or KB Waiters Hold Lunges x 10 each side x 3 sets

A3. Wall Facing Squats x 10 x 3 sets

+

For Time

1- 10 - 1

Wall Balls

KB Swings

+

3 sets not for time

30 Hollow Rocks

15 Arch ups 

Friday 5/29

Fitness

Strength: 

A1. Back Squat 3 reps x 5 sets @ 75-80% 

A2. bar kip swings - 7 reps x 5 sets

Wod:

3 minute amrap 

5 wall balls 

5 k2e

rest 3 minutes 

3 minute amrap 

5 burpees 

5 box jumps w/ step down (24/20”)

Rest 3 minutes 

3 minute amrap 

5 front squats (95/65) 

5 hr push ups 

Performance

Strength:

A1. Back Squat 3 reps x 5 sets @ 75-80% 

A2. Ring kip swings - 7 reps x 5 sets 

Wod:

3 minute amrap 

5 wall balls 

5 t2b

rest 3 minutes 

3 minute amrap 

5 burpees 

5 box jumps overs (24/20”)

Rest 3 minutes 

3 minute amrap 

5 front squats (135/85) 

5 hspu 

The Zone: 

A1. Farmers walk - 2 lengths of turf x 4 sets 

A2. Abmat sit ups - 25 reps x 4 sets 

28 minute emom 

1- 10 cal row 

2- medball walking lunges - 40 sec. amrap 

3- burpees- 40 sec. amrap  

4- Rest

Thursday 5/28

Fitness -

Strength: 

A1. Close grip bench press - 5 reps x 4 sets 

A2. Single leg KB DL - 10 reps per leg x 4 sets 

A3. Scap Pull up + strict pull up (3+1) x 4 sets 

Wod:

4 rounds 

200 meter run 

20 abmat sit ups  

20 walking lunges w/ kb goblet hold (35/26) 

Performance -

Strength:

A1. Close Grip Bench press- 5 reps x 4 sets 

A2. Single leg KB DL - 10 reps per leg x 4 sets 

A3. Elevated ring rows - 5 reps w/3 sec. pause at top x 4 sets 

Wod:

4 rounds 

400 meter run 

20 abmat sit ups  

20 walking lunges w/ kb goblet hold (53/35) 

Wednesday 5/27

S.F.H. (Stronger. Faster. Healthier), our new protein and supplement company, will be here toda to hand out some samples and talk to you guys about their products. They will be sampling out a couple different protein blends, fish oil, and their pre-workout. I'm a big fan of their products, best tasting protein I've had (yes, better than progenex) and super clean! Also, their protein is derived from A2 milk so you guys that have are sensitive to dairy or have had problems digesting whey in that past should give this a try! They will be here from 4:30pm till the last class at 7:30pm.

Fitness

Strength: 

A. Front squats 

10 minute emom - 3 reps @60-70% of 1 rm 

B. tuck ups - 50 reps 

Wod:

10 minute amrap 

10 pull ups / ring rows 

20 power cleans (95/65)

30 K2E  

40 lateral bar hops  

Performance

Strength:

A. Front squats 

10 minute emom - 3 reps @60-70% of 1 rm 

B. 50 v-ups (optional challenge- hold a 5# plate in hands) 

Wod:

10 minute amrap 

10 ctb pull ups 

20 clean and jerks (115/75) 

30 T2B

40 DBU 

The Zone:

Not for time: 

3 rounds of 

15 tuck ups 

9 single leg DL per leg 

3 elevated ring rows 

then

6 rounds:

3 minute amrap 

250 meter row 

amrap burpees 

rest 1 minute 

Tuesday 5/26

Fitness

Strength: 

A. hang squat clean cluster- 1.1.1 rest 10 seconds rest 2 minutes x 4 sets 

building each cluster 

Wod:

50 Calorie Row

25 Burpees

25 Kettlebell Swings (53/35)

Rest 3 Minutes

40 Calorie Row

20 Burpees

20 Kettlebell Swings

Rest 3 Minutes

30 Calorie Row

15 Burpees

15 Kettlebell Swings

Performance

Strength:

A. hang squat clean cluster- 1.1.1 rest 10 seconds rest 2 minutes x 4 sets 

building each cluster 

Wod:

60 Calorie Row
30 Burpees
30 Kettlebell Swings (70/53)

Rest 3 Minutes

50 Calorie Row
25 Burpees
25 Kettlebell Swings

Rest 3 Minutes

40 Calorie Row

20 Burpees

20 Kettlebell Swings

Memorial Day Monday 5/25

Today's Class Schedule:

9:00am

11:00am

1:00pm

"Murph"

1 Mile Run

100 pull ups 

200 push ups

300 air squats

1 mile run

*Modify as needed

Friday 5/22

Fitness- 

A. Back Squat x 5 x 5 @ 80%

B. TGU x 20 reps alt. arms

+

5 Rounds

200m Run

15 Box Jumps w/ step down (24/20)

9 Deadlifts (185/105)

Performance-

A. Back squat- build to a heavy single; then x 3 x 3 sets @ 80% of heavy single

B. TGU x 20 reps alt. arms

+

5 Rounds

200 m Run

15 Box Jump Overs (30/24)

9 Deadlifts (275/155)

Zone-

A1. Med Ball Push ups x 25 x 4 sets

A2. Ring Rows x 15 x 4 sets

A3. DB walking lunges x 20 steps x 4 sets

+

For Time

75 Wall balls

Every min starting @ 0:00 - 5 burpees

Thursday 5/21

Fitness-

A1. CG Deadlift x 5 x 4 sets

A2. Strict pull ups or negatives x 3 x 4 sets

A3. Dips x 10 x 4 sets

+

14 min AMRAP 

21 cal Row

15 pull ups or ring rows

9 HR push ups 

Performance-

A1. Clean pull w/ pause @ knee + clean pull x (1+2) x 4 sets

A2. Weighted strict pull ups x 3 x 4 sets

A3. Weighted ring dips x 5 x 4 sets

+

3 rounds for time

25 cal Row

18 CTB pull ups

10 hspu

Wednesday 5/20

SUMMER STUDENT SPECIAL NOW AVAILABLE:

College students - $250.00 + tax

High School Students - $200.00 + tax (Membership begins June 15)

Memberships expire Sept. 1st

Fitness-

A. Strict press x 2 x 3 sets 

1 min rest between sets

B. Push press x 5 x 4 sets; building 

1 min rest between sets

C. Accumulate 3 min hollow hold 

+

3 rounds 

400 m run

21 KB Swings (53/35)

15 sit ups

9 shoulder to OH (115/65)

Performance -

A. Split jerk x 2 x 4 sets; building 

B. Push Press x 5 x 3 sets @ 70 - 75% max push press

C. Accumulate 3 min L- Sit hold

+

For time

800 m Run

50 KB Swings (70/53)

100 ab mat sit ups

50 Shoulder to OH (115/65)

800 m Run

Tuesday 5/19

Fitness-

A. Mid Hang snatch pull + hang power snatch + OHS x (1.1.1) x 5 sets 

* elevate heels to improve OHS position

B. UB Ring Row ladder x 5 min x 5.6.7.8.9.10

+

3 min AMRAP

6 DB Thrusters (40/20)

6 burpees 

Rest 1 min

3 min AMRAP

Row for Cals

Rest 1 min

3 min AMRAP

6 DB Thrusters (40/20)

6 burpees

Performance

A. High Hang snatch pull + mid hang snatch pull + hang snatch x 5 sets; building

B. UB CTB pull ups ladder x 5 min x 1.2.3.4.5

+

3 min AMRAP

6 Thrusters (95/65)

6 lateral burpee bar hops

Rest 1 min

3 min AMRAP

Double Unders

Rest 1 min

3 min AMRAP

6 thrusters (95/65)

6 lateral burpee bar hops

Monday 5/18

Fitness-

A. E2MOM x 10 min - 3 Hang Clean & Jerks @ fast TNG weight

B. Front Squat x 10 x 3 sets

* 60 sec rest between sets

+

For Time

30 Wall Balls (20/14)

200 Meter Run

15 Hang Squat Cleans (95/65)

400 Meter Run

15 Hang Squat Clean (135/95)

200 Meter Run

30 Wall Balls (20/14)

Performance -

A. E2MOM x 10 min - 3 TnG Clean and Jerks @ grace pace weight

B. Front Squat x 20 reps in 4 sets or less @ 80 - 85%

* no more than 90 sec rest between sets

+

For Time

50 Wall Balls (20/14)

200 Meter Run

15 Clean an Jerk (135/95)

400 Meter Run

15 Clean and Jerk (135/95)

200 Meter Run

50 Wall Balls (20/14)

Friday 5/15

Fitness

Strength:

A. Power snatch + hang power snatch + ohs 1+1+1 x 4 sets with perfect form 

B1. Hanging tuck hold - 30 sec. X 3 sets 

B2. Dips - 10 reps x 3 sets  

Wod: 

4 rounds for time

12 cal row 

9 hang power clean (95/65) 

6 shoulder to overhead 

Performance

Strength:

A. Snatch+ ohs - 1+2 reps x 4 sets busing each set 

B1. L-sit hold - 30 sec. X 3 sets 

B2. Ring dips - 10 reps x 3 sets 

 

Wod: 

4 rounds for time 

12 cal ab 

9 power clean 135/95

6 shoulder to overhead

The Zone: 

A. Tabata x2 back to back (alternating each set) 

- sit ups 

- jump rope 

Rest 5 minutes 

12 minute amrap 

350 meter row 

21 sit ups 

14 at squats 

7 hr push ups

 

Finisher

Core work- 

Take your time and complete 

- 2 minutes of plank 

- 30 arch rocks 

- 10 TGU (5 per arm alternating arms) 

Thursday 5/14

Fitness

Strength

A1. CG bench press 

6.4.2.6.4.2

A2. Db bent over rows 

5 per arm x 6 sets 

Wod: 

14 minute amrap

20 wall balls 

10 burpees 

5 k2e 

Performance

Strength: 

A1. CG bench press

6.4.2.6.4.2

A2. Db bent over rows 

5 reps per arm x 6 sets 

Wod: 

14 minute amrap

30 wall balls 

15 burpees

10 t2b 

Wednesday 5/13

Fitness

Strength

A1. Push press 5 reps x 4 sets

A2. kip swings on bar w/towel 10 reps x 4 sets

A3. Arch rocks 20 reps x 4 sets

Wod: 

21-15-9 

Deadlifts 185/105

Box jumps w/ step down 24/20

HR push ups 

Performance

Strength: 

A1. Behind the neck snatch grip push press 4 reps x 4 sets 

A2. Ring kip swings w/ towel 10 reps x 4 sets 

A3. Arch rocks 20 reps x 4 sets 

Wod: 

21-15-9 

Deadlifts 225/135 

box jumps 24/20

HSPU 

Tuesday 5/12

Fitness

Strength:

A.

8 minute emom- Power clean + hand power clean + 1 Push Jerk – Begin at 50% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

B. Accumulate 3 minute plank hold - optional challenge-  plate on back 

Wod: 

12 minute amrap 

45 singles 

10 db walking lunges 35/15

5 burpees 

Performance

Strength:

A.8 minute emom-  2 TNG Power Clean + 1 Push Jerk – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 8:00 at that weight. 

B. Accumulate 3 minute ring plank hold

 

Wod: 

12 minute amrap

15 double unders

10 kb walking lunge steps @ 53/35# (hands down by sides)

5 burpees

Monday 5/11

Fitness

Strength

A. Back squat 

10 reps x 3 sets @tough weight 

B1. Barbell good mornings 

10 reps x 3 sets 

B2. Hr push ups 

15 reps x 3 sets 

Wod: 

Helen: 

3 rounds for time 

400 meter run 

21 kb swing (53/35)

12 pull ups/ ring rows

Performance

Strength: 

A. Back squat 

Build to 20 rm 

B1. Barbell good mornings 

10 reps x 3 sets 

B2. Ring push ups

15 reps x 3 sets 

Wod: 

3 rounds for time 

400 meter run 

21 kb swing (70/53) 

12 Ctb pull ups 

The Zone: 

Skill: 

3 sets not for time: 

1 minute jump rope 

45 second plank 

30 second mountain climbers 

Then 

4 minute amrap 

10 wall balls 

15 abmat sit ups 

Rest 3 minutes 

4 minute amrap 

50 ft burpee broad jump 

21 KB swings 

Rest 3 minutes 

4 minute amrap 

Max distance row for meters 

 

Friday 5/8

Don't forget to sign up for Coach Gina's squat clinic this Saturday! Clinic will cover cover proper mechanics and ways to improve your squat, back squat, front squat, and overhead squat! Sign up sheet is on the front desk. Clinic starts at 10am and is $20.00

Also, regionals are coming up! If you would like to join us we are staying at the 

Motel 6 Hartford - Wethersfield

1341 Silas Deane Hwy, Wethersfield, CT, 06109, United States of America,  866-403-9851

May 22 - 24

Fitness- 

A. 8 mins to find a heavy Hang Power Clean + Hang Squat Clean 

B. Tabata Hollow Rocks

+

5 Rounds 

5 Bar Facing burpees

15 OHS (65/45)

200m Run

Performance- 

A. 8 mins to build to heavy TnG Power Clean + squat clean

B. Tabata L- sit hold 

+

5 rounds 

5 burpee box jump overs (24/20)

15 OHS (75/55)

200m Run

The Zone-

10 min amrap

3 goblet squats

3 kb swings 

6/6, 9/9, 12/12. Etc...

Rest 3 min

19 min amrap 

3 man makers

3 burpees

6/6, 9/9, etc... 

+

3 min amrap tuck ups 

Thursday 5/7

Don't forget to sign up for Coach Gina's squat clinic this Saturday! Clinic will cover cover proper mechanics and ways to improve your squat, back squat, front squat, and overhead squat! Sign up sheet is on the front desk. Clinic starts at 10am and is $20.00

Fitness-

A1. OHS x 3 x 5 sets

A2. Snatch pull from pause @ knee + snatch pull x (3+2) x 5 sets

A3. PVC or empty bar Pressing snatch balance x 5 x 5 sets

+

For time

30-25-20-15-10

Cal Row

50-40-30-20-10

Ab mat sit ups

Performance- 

A. Hang Squat snatch x 3 x 3 sets @ 70 - 75% max snatch 

B1. OHS x 3 x 3 sets; building

B2. Snatch pull x 5 x 3 sets

For time-

50-40-30-20-10

Double unders

An mat sit ups

 

Wednesday 5/6

Don't forget to sign up for Coach Gina's squat clinic this Saturday! Clinic will cover cover proper mechanics and ways to improve your squat, back squat, front squat, and overhead squat! Sign up sheet is on the front desk. Clinic starts at 10am and is $20.00

Fitness-

A. Front Squat- complete 30 reps in 5 - 6 sets @ 70 - 80% of your max FS

B. Side plank L x 30 sec+ Plank x 30 sec + Side Plank R x 30 sec, rest 30 sec x 3 sets

3 Rounds

7 pull ups or 12 ring rows

14 hang power cleans (115/65)

400 m run

Performance-

A. Front Squat- complete 30 reps in 4-5 sets @ 70 - 80% of your max FS

B. Side plank L x 30 sec+ Plank x 30 sec + Side Plank R x 30 sec, rest 30 sec x 3 sets

+

3 Rounds

7 MU's or 12 CTB

14 Power Cleans (175/115)

400 m run

Tuesday 5/5

Fitness-

A. E2MOTM x 5 Sets - 3 push jerks 

B1. Snatch Grip RDL x 5 x 3 sets

B2. Dips x 10 x 3 sets

+

12 min Amrap

5 ring rows or pull ups

10 push ups 

15 air squats

5 ring rows or pull ups

10 push ups

15 air squats

20 DB Thrusters (40/20)

Performance-

A. E2MOTM x 5 Sets - (1+1) BN push jerk + front rack split jerk @ 75% split jerk

B1. Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 80% x (3+1+1) x 3 sets

B2. Ring support hold x 30 sec x 3 sets

+

12 min AMRAP

5 pull ups

10 push ups 

15 air squats

5 pull ups

10 push ups 

15 air squats

12 squat clean thrusters (115/75)

Monday 5/4

Fitness -

A. Back Squat - 10.9.8; increasing weight

B. EMOM x 10 min

Even- 3 negative pull ups

Odd - 30 sec hollow hold

+

3 Rounds for Time

30 wall ball (20/14)

25 cal Row

20 Knees to elbows

Performance

A. Back Squat x 8 - 10 reps x 3 sets @ 70%

B. EMOM x 10 min

Even - 1 heavy weighted pull up + 2 - 3 strict pull ups

Odd - 30 sec hollow hold

+

3 Rounds For Time

30 wall balls (20/14)

30 lateral box jump overs (24/20)

30 TTB