Thursday 10/1

Fitness 

Strength

A. Hang power snatch - build to tough triple in 12 minutes - form is priority over weight 

Wod 

21-15-9

200 meter run 

Deadlifts (165/105)

Burpees 

Performance 

Strength 

A. Squat snatch - build to tough double, not tng in 12 minutes, form is priority over weight 

Wod 

21-15-9

400 meter run 

Deadlift 225/135

Lateral burpee over bar 

Wednesday 9/30

Fitness

Strength

A. 10 minute emom

 even- 35 sec. amrap single under 

odd- 6 burpee  box jumps  

Wod 

4 minute amrap

15 kb swings 35/26

15 abmat sit ups

rest 2 minutes

4 minute amrap

16 goblet hold walking lunges 

8 ring rows/pull ups

rest 2 minutes

accumulate 4 minute plank  

Performance 

Strength 

A. 10 minute emom 

even- 35 sec. amrap dbu 

odd- 6 burpee box jump overs 

Wod 

4 minute amrap

15 kb swings 53/35

15 medball sit ups

rest 2 minutes

4 minute amrap

16 goblet hold walking lunges 

8 ctb pull ups

rest 2 minutes

accumulate 4 minute plank

ZONE

Skill 

A. 10 minute emom 

even- 35 sec. amrap single under 

odd- 8 burpees 

Wod 

4 minute amrap

15 kb swings 35/26

15 abmat sit ups

rest 2 minutes

4 minute amrap

16 goblet hold walking lunges 

8 ring rows

rest 2 minutes

accumulate 4 minute plank

 

Tuesday 9/29

Fitness 

Strength

A. Clean grip deadlift + clean pull + hang squat clean + front squat 

(1+1+1+2) X 5 sets 

Wod 

14 minute amrap 

15 cal row

10 hang power clean 95/65

5 k2e 

Performance 

Strength 

A. Clean pull + squat clean + hang squat clean + front squat 

(1+1+1+2) X 5 sets building each set 

Wod 

14 minute amrap 

15 cal row 

10 power clean 135/85)

5 t2b

Monday 9.28

Fitness 

Strength

A. Back Squat 

12 minutes to build to tough triple 

Then 

5 min. EMOM 

back squat - 1 rep with final weight from 3rep weight

 

Wod 

PARTNER WOD 

200 Wall Balls

400 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

400 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

 

Performance 

Strength 

A. Back Squat 

12 minutes to build to tough triple 

Then 

5 min. EMOM 

back squat - 1 rep with final weight from 3rep weight 

Wod 

PARTNER WOD 

200 Wall Balls

400 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

400 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

ZONE

Skill 

A1. DB Reverse step lunges- 16 reps x 3 sets 

A2. Abmat sit ups - 25 reps x 3 sets 

Then 

5 minute EMOM

-30 sec. mountain climbers 

Wod 

PARTNER WOD 

200 Wall Balls

400 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

400 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

Friday 9/25

Fitness-

A. Hang Squat Clean x 2.2.2 x 4 sets

Rest 10 sec, rest 2 min between sets

Off feel

WOD

3 Rounds

21 Jumping Pull ups 

15 Deadlift (185/105)

15 HR Push Ups

Performance-

A. Hang Squat Clean - 2.2.2 x 4 sets 

Rest 10 sec, rest 2 min between sets

WOD

3 Rounds

21 pull ups

15 Deadlifts (225/135)

9 HSPU

Zone-

A1. Russian KB Swings x 12 x 3 sets

A2. Man maker x 6 x 3 sets

A3. Plank x 45 sec x 3 sets

WOD

3 Rounds

21 Ring Rows

15 KB Swings

12 HR Push ups

Thursday 9/24

Fitness-

A1. Bench Press x 5 x 5 sets @ 70%

A2. BB Bent over Rows x 5 x 5 sets

WOD

60 Cal Row

40 Wall Balls (20/14)

20 DB Box Step ups (30/20# per hand)

Performance-

A1. Bench Press x 5 x 5 sets @ 75-80%

A2. Pendlay Rows x 5 x 5 sets

WOD

75 Cal Row

50 Wall Balls (20/14)

25 DB Box Step up overs (40/20# per hand)

Wednesday 9/23

Fitness-

A. Back Squat x 5.3.1.5.3.1

B. 50 Tuck ups

WOD

3 Rounds

15 Thrusters (55/35)

15 Burpees

15 KB Swings (53/35)

Performance- 

A. Back Squat - 3 @ 70%, 1 @ 80%,

3 @ 72%, 1 @ 82%, 3 @ 75%, 1 @ 85%

B. 50 V ups

WOD

4 Rounds

15 Thrusters (75/55)

15 Lateral Bar Burpees

15 KB Swings (53/35)

Zone

A1. Bulgarian Split Squats x 10 each leg x 4 sets

A2. Medball sit ups x 20 x 4 sets

WOD

3 Rounds

15 DB Thrusters

15 Burpees

15 KB Swings

Tuesday 9/22

Fitness- 

A. Split jerk cluster x 1.1.1 x 3 sets 

*rest 10 sec between singles, rest 90 sec between sets

B. TGU x 20 reps alt. Arms

WOD

12 min AMRAP

10 Shoulder to OH (95/65)

10 knees to elbow

60 single unders

Performance-

A. Split jerk cluster x 1.1.1 x 3 sets 

*rest 10 sec between singles, rest 90 sec between sets

B. TGU x 20 reps alt. Arms

WOD

12 min AMRAP

10 Shoulder to OH (135/85)

10 TTB

30 DU's

Monday 9/21

Fitness -

A. Snatch lift off + Snatch Deadlift + Hang Snatch - (2+1+1) x 5 sets

WOD

16 Min AMRAP

10 Ring Rows or Pull ups 

8 Hang Power Snatches (75/45)

16 Box Jumps (24/20)

Performance-

A. 3 Position Snatch (Floor, hang, high hang) x 5 sets; building

WOD

16 min AMRAP

10 CTB pull ups

8 power snatches (95/65)

16 Box Jump Over (24/20)

Zone

A1. DB snatch x 10 reps alt. Arms x 4 sets

A2. Hollow Hold x 45 sec x 4 sets

WOD

16 Min AMRAP

10 Ring Rows

12 KB Swings 

16 box jumps or step ups

Friday 9/18

Fitness-

No Strength

WOD

With a partner

3 Rounds

50 Cal Row

50 Wall Balls

50 KB Swings (53/35)

200m Farmers Walk (35/26)

- One person works at a time

- if Co-Ed team each person must walk 100m but switch on and off as needed in hallway

Performance -

No Strength

WOD

With Partner 

3 Rounds

50 Cal Row

50 Wall Balls

50 KB Swings (70/53)

200m Farmers Walk (53/35)

- One person works at a time

- if Co-Ed team each person must walk 100m but switch on and off as needed in hallway

Zone

No skill

WOD

With a partner

3 Rounds

50 Cal Row

50 Wall Balls

50 KB Swings (53/35)

200m Farmers Walk (35/26)

- One person works at a time

- if Co-Ed team each person must walk 100m but switch on and off as needed in hallway

Thursday 9/17

Regular Schedule today!

Fitness

Strength

A. 12 minute EMOM

Even- max distance in 35 sec.-kb/db by side walking lunges 

Odd- 35 sec. plank hold 

Wod 

12 minute amrap 

20 box jumps w/ step down 

20 abmat sit ups 

200 meter run 

Performance

Strength

12 minute EMOM

Even-max distance in 35 sec.- kb front rack walking lunges 

Odd- 35 sec. plank w/ plate on back 

Wod 

12 minute amrap

20 box jumps 

20 abmat sit ups 

400 meter run 

Wednesday 9/16

Change in schedule again! Sorry for the short notice.

We will be running our normal schedule with the exception of the NO 7:30PM class.

So yes there will be 5:30am, 6:30am, 9:15, 11:30, 2:30,3:30, 4:30, 5:30, and 6:30 class

Fitness

Strength

A1. Push press 

5 reps x 4 sets 

A2. Single leg kb deadlift 

10 per leg x 4 sets 

Wod 

3 minute amrap 

12 kb swings (53/35)

12 goblet squats 

rest 3 minutes 

3 minute amrap 

10 shoulder to ovhd 75/45

10 burpees 

rest 3 minutes 

800 meter run sprint 

Performance

Strength

A1. Push press 

Build to challenging 3 in 4 working sets 

A2. Single leg KB deadlift 

10 per leg x 4 sets 

Wod 

3 minute amrap 

12 kb swings (70/53)

12 goblet squats 

rest 3 minutes 

3 minute amrap 

10 shoulder to ovhd 95/65

10 burpees 

rest 3 minutes 

800 meter run sprint 

ZONE 

Skill 

A1. Db bench press 

12 reps x 4 sets 

A2. Single leg KB deadlifts 

10 per leg x 4 sets 

Wod 

3 minute amrap 

12 kb swings 

12 goblet squats 

rest 3 minutes 

3 minute amrap 

10 burpees

7 cal row 

rest 3 minutes 

400 meter run sprint 

Tuesday 9/15

Wednesday, Thursday, and Friday this week we will have a modified schedule. Coaches Kris, Gina, and Kurt are all heading to California for the Grid Finals and Invitational. 

Wed - Fri Class Schedule

5:30am

6:30am

9:15am

4:30pm

5:30pm

6:30pm

Fitness

Strength

A. Snatch Grip Deadlift + Hang power Snatch 

2+1 x 5 sets -building but form is priority over weight 

Wod 

14 minute amrap 

60 singles 

20 wall balls 

15 knee to elbows 

Performance

Strength

A. Snatch pull + Snatch 

2+1 x 5 sets -building but form is priority over weight 

Wod 

14 minute amrap 

30 dbu 

25 wall balls 

15 T2B 

Monday 9/14

Wednesday, Thursday, and Friday this week we will have a modified schedule. Coaches Kris, Gina, and Kurt are all heading to California for the Grid Finals and Invitational. 

Wed - Fri Class Schedule

5:30am

6:30am

9:15am

4:30pm

5:30pm

6:30pm

Fitness

Strength

A1. Front Squats 

5 reps x 4 sets 

A2. HR push ups/Ring push ups 

Max effort reps without pausing x 4 sets 

Wod 

3 rounds for time 

15 cal row 

15 hang cleans (95/55) 

15 burpees 

Performance

Strength

A1. Front Squats

build to 5 RM in 4 working sets 

A2. HSPU/Box HSPU 

5-7 reps x 4 sets 

for hspu- work on kipping form

box hspu- think butt to the sky 

Wod 

3 rounds for time 

15 cal row 

15 cleans (135/85) 

15 burpees 

ZONE 

Skill 

A1. Goblet squats 

12 reps x 4 sets 

A2. HR push ups/ Ring Push ups 

Max effort reps without pausing x 4 sets

Wod 

3 rounds for time 

15 burpees 

15 cal row 

15 kb swings 

Friday 9/11

Fitness-

A. Front Squat x 2 x 5 sets; building 

WOD

"Always Remembered"

With a partner (1 person works at a time)

2001 m Row buy in

Then

4 Rounds

9 Wall Walks

11 Squat Clean & Jerks (115/65)

Then

2977 m Row Cash Out

Performance-

A. Front Squat - x 2 @ 65%, x 2 @ 75%, x 2 x 3 sets @ 85%

WOD

"Always Remembered"

With a Partner (1 person works at a time)

2001 m Row Buy In

Then

4 rounds 

9 Rope Climbs

11 Bear Complex (squat clean and jerk + back squat to OH) (135/85)

Then

2977 m Row Cash Out

Zone-

A1. DB Bulgarian Split Squats x 10 each leg x 3 sets

A2. DB Bench Press x 10 x 3 sets

A3. Tuck ups x 20 x 3 sets

WOD

With a Partner (1 person works at a time)

2001 m Row Buy In

Then

4 rounds 

9 Burpees

11 Cal AB

Then

2977 m Row Cash Out

Thursday 9/10

Fitness-

A. EMOM x 10 min

Even - 5 reps Bench Press; off feel

Odd - 3 strict or negative pull ups

WOD

14 min AMRAP

50' Bear Crawl

7 knees to elbows

7 burpees

7 KB Swings (53/35)

Performance-

A. EMOM x 10 min

Even - 5 Bench Press @ 75%

Odd - 3 Weighted Pull ups @ tough weight

WOD

14 Min AMRAP

50' Bear Crawl

9 TTB

9 Burpees

9 KB swings (70/53)

Wednesday 9/9

Fitness-

A. Back Squat x 2.2.2 x 3 sets rest 20 sec, 2 min rest.; off feel, try 5% heavier than last week

B. Build to a tough single rep Strict Press in 6 mins

WOD

4 Rounds

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

400 m Run

Post WOD Core-

Tabata Tuck Ups

Performance-

A. Back Squat x 2.2.2 x 3 sets rest 20 sec rest 2 min @ 80%

B. Build to 1 Rep Max Strict Press in 6 mins

WOD

4 Rounds

15 Box Jumps (36"/28" use plates to raise box height)

400 m Run

Post WOD Core

Tabata V ups

Zone-

A. EMOM x 12 min

Even - 8 goblet squats 

Odd - 5 DB Strict Press

WOD

12 Min AMRAP

12 box jumps or step ups

200 m Run

Post WOD Core

Tabata ab mat sit ups

Tuesday 9/8

Fitness-

A. Hang Power Clean -

x 5 UB reps x 5 sets

*No foot movement today, work on full extension in pull

WOD

5 Rounds

150m Row

15 DB thrusters (45/25)

15 Ring Rows or Pull ups

Performance-

A. TnG Power Cleans- 

x 5 UB reps x 5 sets

*No foot movement today

WOD

5 Rounds

250m Row

15 Thrusters (75/55)

15 Pull ups

CLOSED FOR LABOR DAY

Reminder we are CLOSED Monday the 7th for Labor Day.

Please join us at the Newtown Labor Day Parade. We will have a tent and booth set up in front of the Newtown Middle School.

Friday 9/4

Fitness 

Strength 

A1. Db Bulgarian split squat 

8/leg x 3 sets 

A2. Wall walks 

3 reps x 3 sets 

Wod 

Partner wod 

For time with one partner working at a time 

100 KB swings 

200 meter run (must be run together) 

400 ft walking lunges with ball 

200 meter run 

100 medball sit ups 

200 meter run 

*one partner must hold the ball during the 200 m run, Ball can be handed off as many times as needed during run 

Performance 

Strength 

A1. Db Bulgarian split squat 

8/leg x 3 sets 

A2. Wall walks 

3 reps x 3 sets

(3 sec. Pause at top of each rep) 

Wod 

Partner wod 

100 KB swings 

200 meter run (must be run together) 

400 ft walking lunges with ball 

200 meter run 

100 medball sit ups 

200 meter run 

*one partner must hold the ball during the 200 m run, Ball can be handed off as many times as needed during run 

The Zone

Skill 

A1. Db Bulgarian split squats 

8/leg x 3 sets 

A2. Hollow body rocks 

20 reps x 3 sets 

A2. Arch ups 

20 reps x 3 sets 

Wod 

4 rounds for time 

200 meter run 

30 walking lunges 

20 KB swings 

10 medball sit ups 

Thursday 9/3

Fitness 

Strength 

A1. Clean grip deadlift + clean pull + squat clean (1+1+1) x 5 sets 

A2. Scap pull ups

3 reps with 3 sec. Pause at top each rep x 5 sets 

Wod 

7 minute amrap 

3 front squats (95/55)

3 k2e 

6..

6...

9....

9...

12..

12

.....

Performance 

Strength 

A1. Clean pull + squat clean from pause at knee(from floor) + squat clean (1+1+1)

X 5 sets building 

A2. Strict weighted pull ups 3 reps x 5 sets building each set 

Wod

7 minute amrap 

7 minute amrap 

3 front squats (135/85)

3 t2b  

6..

6...

9....

9...

12..

12

Wednesday 9/2

Fitness 

Strength 

A. 12 minute emom

Even- 30 sec. Wall balls

Odd- 30 sec. Mountain climbers 

Wod 

12 minute amrap

200 meter run 

15 hr push ups 

90 Singles 

8 db snatch (50/25)- alternating arms

Performance 

Strength 

A. 12 minute emom

Even- 30 sec. Wall balls

Odd- 30 sec. Mountain climbers 

Wod

10 minute amrap 

400 meter run 

7 hspu

30 dbu 

8 db snatch (70/35)-alternating arms

The Zone 

Skill

A. 12 minute emom

Even- 30 sec. Wall balls

Odd- 30 sec. Mountain climbers 

Wod 

12 minute amrap 

200 meter row 

15 hr push ups 

90 singles 

15 sit ups