Tuesday 12/1

Fitness-

A. Hang Power Clean x 5 x 5; off feel

B. Tabata ab mat sit ups

WOD

4 Rounds

5 Hang Clean & Jerks (115/75)

10 Knees to Elbows

15 Box Jumps w/ step down

Performance-

A. Power Clean x 5 x 5 @ 70% of max clean; does not have to be TnG

B. Tabata Tuck ups

WOD

4 Rounds

7 Clean and Jerks (165/105)

14 TTB

21 Box Jumps (24/20")

Monday 11/30

Fitness-

A1. Snatch Lift Off x 3 x 4 sets

A2. Hang Snatch x 2 x 4 sets

WOD

For Time

21 Hang Power Snatch (95/65)

21 Burpees

15 Front Squats (95/65)

15 Burpees

9 Squat Clean Thrusters (95/64)

9 Burpees

Performance-

A. Snatch w/ pause at Knee - build to heavy single in 5 sets

B. Snatch Pull x 3 x 3 sets @ HS from A

WOD

21 Power Snatches (115/75)

21 bar facing Burpees

15 OHS (115/75)

15 bar facing Burpees

9 Squat Snatches (115/75)

9 bar facing Burpees

Zone-

A1. DB Snatch x 8 each arm x 3 sets

A2. Double Russian KB Swings x 10 x 3 sets

A3. DB squat Press x 5 each arm x 3 sets

(Single arm press while in bottom of squat)

WOD

3 Rounds

21 KB swings

15 Burpees

9 cal Row

Saturday 11/28

Class reminder: we are back to regular schedule this weekend! Today 7 am, 9 am and 11 am, see you here! 

fitness

Skill- 

A1. Db bench press 12 reps X 3 sets 

A2. Banded tricep extension 12 reps X 3 sets 

A3. KB farmers hold - 45 sec at challenging weight X 3 sets 

Wod

15 cal row 

40 abmat sit ups 

14 cal row 

35 kb swings 

13 cal row 

30 wall balls 

12 cal row 

25 k2e

11 cal row 

20 ring rows 

10 cal row 

Performance

Skill 

A1. Db bench press - 12 reps X 3 sets 

A2. Ring dips - 10 reps X 3 sets 

A3. KB farmers hold- 60 seconds X 3 sets at 70/53# per hand 

Wod

20 cal row 

40 abmat sit ups 

18 cal row 

35 kb swings 

16 cal row 

30 wall balls 

14 cal row 

25 t2b

12 cal row 

20 pull ups 

10 cal row 

Beginner 

Skill

A1. Db bench press 12 reps X 3 sets 

A2. Banded tricep extension- 10 reps X 3 sets 

A3. KB farmers walk - 100 ft at challenging weight X 3 sets 

Wod

3 rounds 

15 cal row 

20 KB swings 

25 sit ups 

Friday 11/27

 REMINDER ONLY 9AM AND 11AM CLASSES

Partner Wod 

For Time 

*One person working at a time*

4 - 200 meter run (alternate each run)

The

3 Rounds:

50 Burpee

50 WallBalls

Then…

3 Rounds:

40 KB Swings 

40 Tuck Ups

Then…

3 Rounds:

30 Pull ups 

30 Walking Lunges w/ plate ovhd 45/25#

Thanksgiving Day

HAPPY THANKSGIVING!

Closed Today

WOD

5k RUN

Wednesday 11/25

No 6:30pm and 7:30pm classes today

Closed Thanksgiving Day

Friday only 9am and 11am classes 

Fitness 

Strength

E2MOM x 16 minutes (8 sets) 

Hang Squat clean + front squat - first 6 sets 

Last 2 sets: 

Hang Squat Clean 

* Goal is to gradually increase weight with good form, ending with a challenging weight 

Wod

12 minute amrap 

12 front squats (95/55) 

12 burped box step up (20/18)

Performance

Strength

E2MOM x 16 minutes (8 sets) 

2 TNG Squat Clean (first 6 sets starting at 70% and increasing until 90%)

Last 2 sets:

1 squat clean increasing from 90% 

Wod

12 minute amrap 

12 Front Squats (135/85)

12 burpee pull ups 

Zone

Skill 

E2MOM x 16 minute (8 sets) 

5 DB manmakers  

Wod

12 minute amrap 

12 goblet squats  

12 burpee step ups

Tuesday 11/24

Fitness 

Strength 

A1.Push Press x 8 reps x 4 sets 

Rest 45 seconds

A2. Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets - If these are a challenge then do 3 negative pull ups w/ 5 sec. descent 

Rest 45 seconds

A3. Banded good mornings 10 reps x 4 sets 

Rest 45 seconds

Wod

500 meter row 

30 hang clean + jerk 95/65

500 meter row 

Performance 

Strength 

A1.Push Press x 8 reps x 4 sets 

Rest 45 seconds

A2. weighted Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets  

Rest 45 seconds

A3. Barbell good mornings 10 reps x 4 sets 

Rest 45 seconds

Wod

500 meter row 

30 clean and jerk 135/95

500 meter row 

Monday 11/23

Fitness - 

Strength 

A. Back Squat 5 sets x 3 reps - warm up to a working weight and stick with it for all 5 sets 

B. 3 rounds: 

Every 90 sec. 

15 sec. plank hold 

15 side plank left side 

15 sec. plank right side 

Wod

3 rounds for time 

21 box jumps w/ step down (may step up) - 24/20

18 wall balls 14/10

15 kb swings (35/26) 

12 burpees 

Performance -

Strength 

A. Back Squat 5 sets x 3 reps - building each set- not to max, just to heavy triple 

B.3 rounds- 

Every 90 seconds 

15 sec. hollow body hold 

15 sec. V-up hold 

15 sec. tuck hold 

Wod

3 rounds for time 

21 box jumps 24/20

18 wall balls 20/14

15 kb swings (53/35) 

12 burpees

ZONE - 

Skill 

A1. DB bulgarian split squat - 10 per leg x 4 sets 

A2. HR push ups - 12 reps x 4 sets 

B. 3 rounds: 

Every 90 sec. 

15 sec. plank hold 

15 side plank left side 

15 sec. plank right side 

Wod

3 rounds for time 

21 box step ups 

18 wall balls 

15 kb swings  

12 no push up burpees

Friday 11/20

Fitness-

A. Snatch Pull + Hang Snatch + OHS x 5 sets 

*Building, but main focus is form

WOD

4 min AMRAP

10 Hang Power Snatch (75/45)

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings (53/35)

35 Single Unders

Rest 2 min

4 min AMRAP

10 OHS (75/55)

10 Box Jump Overs (24/20)

Performance-

A. 3 Position Snatch (Floor, below Knee, Above Knee) x 5 sets, building from 65%

WOD

4 min AMRAP

10 Power Snatches (95/65)

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings (70/53)

21 DU's

Rest 2 min

4 min AMRAP

10 OHS (95/65)

10 Box Jump Overs (30/24)

Zone

A1. Single Arm KB OHS x 5 each side x 3 sets

A2. Single leg KB DL x 10 each leg x 3 sets

WOD

4 min AMRAP

10 DB Snatches alt. Arms

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings

30 single unders

Rest 2 min

4 min AMRAP

10 Wall Balls

10 Box Jumps

Thursday 11/19

UFitness-

A1. DB Step ups x 10 each leg x 3 sets

A2. Handstand hold x 1 min x 3 sets

A3. Hollow hold x 1 min x 3 sets

WOD

15 min AMRAP

30 Wall Balls (20/14)

20 ab mat sit-ups

10 cal Row

Performance-

A1. Bar on back step ups x 8 each leg x 3 sets

A2. Handstand Hold x 1 min x 3 sets

A3. Hollow hold x 1 min x 3 sets

WOD

15 min AMRAP

35 Wall Balls (20/14)

25 Med ball Sit ups

15 cal Row

Wednesday 11/18

Fitness-

A1. Pause Back Squat x 3 x 4 sets

A2. TGU x 3 each arm x 4 sets

WOD

27-21-15-9

Deadlift (165/115)

Burpee to a plate

Performance-

A1. Pause Back Squat x 3 x 4 sets; building

A2. TGU x 3 each arm x 4 sets

WOD

27-21-15-9

Deadlift (225/155)

Bar facing Burpees

Zone-

A1. Bulgarian Split Squats x 12 each leg x 3 sets

A2. TGU x 2 each arm x 3 sets

A3. Goblet Squats x 10 x 3 sets

WOD

21-18-15-9

Cal Row

Burpees 

KB SDLHP

Tuesday 11/17

Fitness-

A1. Front Squat + Jerk x (2+1) x 4 sets; tough weight

A2. Box Jump x 1 @ challenging height x 4 sets

WOD

3 Rounds

18 Jumping Pull ups

10 Front Squats (135/85)

10 Burpees

Performance-

A1. Front Squat + Jerk x (3+1) x 4 sets @ 75 - 80% of Jerk

A2. Weighted seated Box Jumps x 1 x 4 sets @ challenging height

WOD

3 Rounds

10 CTB Pull ups

10 Front Squats (165/95)

10 Burpees

Monday 11/16

Fitness-

A1. Hang Power Clean x 5 x 4 sets

A2. Single Leg V-ups x 10 per leg alternating x 4 sets

A3. Opposing limb arch raises x 10 per side x 4 sets

WOD

18-15-12-9

Hang power Clean (115/75)

Knees to Elbows

S2O (115/75)

Box Jumps (24/20)

Performance-

A1. Power Clean x 5 x 4 sets; building

* not TnG

A2. Single Leg V-ups x 15 per leg alternating x 4 sets

A3. Opposing limb arch raises x 15 per side x 4 sets

WOD

3 Rounds

8 Power Cleans (185/105)

16 TTB

8 S2O (185/105)

16 Box Jumps (24/20")

Zone-

A1. Russian KB Swings x 12 x 4 sets

A2. Tuck ups x 25 x 4 sets

A3. Opposing limb arch ups x 10 each side x 4 sets

WOD

21-18-15-12

KB Swings

Knees to elbows 

DB Strict Press

Box Jumps

Saturday 11.14

Beginner 

Skill 

A1. Db thrusters 

A2. Ring rows 

 

Wod 

10 minute amrap 

100 meter run 

10 burpees 

10 KB swings 

10 Abmat sit ups 

Fitness 

Skill

A1. Db hang squat cleans 

A2. Elevated ring rows 

Wod

10 minute amrap 

200 meter run 

10 burpees 

10 KB swings 53/35

10 tuck ups 

Performance

Skill

A1. Db hang squat clean thrusters 

A2. Strict pull ups 

Wod 

10 minute amrap 

400 meter run

10 burpees

10 KB swings 70/53

10 v ups

Friday 11/13

Fitness 

Strength 

A. Hang squat snatch 

Build to tough single in 10 minutes- focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod 

Modified holly man 

30 rounds for time 

5 wall balls 

3 hr push ups

1 power clean (115/75) 

Performance 

Strength 

A. Squat snatch - build to tough single in 10 minutes 

focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod

"Hollyman" 

30 rounds for time 

5 wall balls 

3 hspu 

1 power clean (185/105) (rx hero version : 225/155) 

Zone 

Skill 

A1. Ring rows - 10 reps X 4 sets 

A2. Banded good mornings - 12 reps X 4 sets 

A3. Tuck ups - 20 reps X 4 sets 

Wod

Zone hollyman 

20 rounds for time 

5 wall balls 

3 hr push ups 

5 KB swings 

Thursday 11/12

Fitness 

Strength 

A. Push press+ push jerk + split jerk 

From rack X 5 sets 

B. 10 strict knee to elbow (top of each rep hold 4 sec tuck) 

Wod 

12 minute amrap

3 cal row 

3 burpee 

6 cal row 

6 burpees 

9 

9 

....

.....

Performance 

Strength 

A. Push jerk + 2 split jerk 

5 sets building 

B. 10 strict toe to bars ( on way down stop at L sit and hold for 4 seconds) then continue to vertical 

Wod

12 minute amrap 

3 cal row 

3 burpee over erg

6 cal row 

6 burpees over erg 

9 

9 

....

Wednesday 11/11

Veterans Day WOD

"Armistice" 

9 minute AMRAP 
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

Tuesday 11/10

Fitness 

Strength

A1. Back squat - 10 reps X 3 sets 

A2. Plate pinch walks 50 ft X 3 sets 

 

Wod 

For time: 

1500 meter row 

300 singles 

200 meter walking lunges 

Performance 

Strength

A1. Back squats 10 reps X 3 sets @65-75% 

A2. Plate pinch walk 50 ft X 3 sets  

Wod

For time

2000 meter row 

200 Dbu 

200 meter walking lunges 

Monday 11/9

Fitness 

Strength

A. Hang squat clean 

10 minutes to build to a heavy single 

 

Wod 

3 rounds 

200 meter run 

15 KB swings (53/35)

10 power cleans 95/65

5 front squat 95/65

Rest 1 minute after each round

Performance 

Strength 

A. Squat clean 

10 minutes to build to max 

Wod

3 rounds 

400 meter run 

15 KB swings 70/53

10 power cleans 135/85

5 front squat 135/85 

Rest 1 minute after each round 

Zone 

Skill 

A1. Farmers walk with KB 

100 meter X 3 sets 

A2. KB swings 

15 reps X 3 sets 

A3. Strict knee to elbows 

10 reps X 3 sets 

Wod

3 rounds 

200 meter run 

15 sit ups 

10  Db thrusters 

5 burpees 

Rest 1 minute after each round

Friday 11/6

Fitness-

A. Deadlift x 3.3.2.2.1

B. Tuck up w/ feet on rower seat x 15 x 3 sets

WOD 

8 min AMRAP

12 Shoulder to Overhead (115/65)

8 Pull ups OR 12 Jumping Pull ups

Performance-

A. Deadlift - 3.3.2.2.1

B. Pike up w/ feet on rower seat x 15 x 3 sets

WOD

8 min AMRAP

12 Shoulder to Overhead (155/85)

8 CTB Pull ups OR 5 Bar MU's

Zone-

A1. Single Leg KB Deadlift x 10 each elf x 3 sets

A2. Single Arm DB Rows x 10 each Arm x 3 sets

A3. Tuck ups x 30 x 3 sets

WOD

8 Min AMRAP

12 DB Strict Press

12 Ring Rows

Thursday 11/5

Fitness

A. Hang Snatch + OHS (1+1) x 2 x 5 sets

B. Arch ups w/ PVC pipe in hands x 20 x 3 sets

(Pull up width grip on PVC pipe)

WOD

15 min AMRAP

400 m Row

21 KB Swings (35/26)

100' DB Walking Lunges (35/20 per hand)

Performance-

A. Snatch + OHS + Hang Snatch + OHS

x 5 sets; building

B. Arch Ups w/ PVC pipe in hands x 20 x 3 sets

WOD

15 min AMRAP

500m Row

21 KB Swings (53/35)

100' DB walking Lunges (50/30 per hand)

Wednesday 11/4

Fitness-

A. Back Squat - 3.3.3.1.1; building

B. Handstand Hold x 1 min x 3 sets

WOD

3 Rounds

200 m Run

35 Wall Balls

15 knees to elbows

Performance -

A. Back Squat - 3.3.3.1.1

2 se pause in the bottom of each rep 

B. Handstand shoulder touches x 10 x 3 sets

WOD

3 Rounds

400 m Run

50 Wall Balls

20 TTB

Zone-

A1. Goblet Squats x 12 x 3 sets

A2. DB Walking Lunges x 20 steps x 3 sets

A3. Double DB hold overhead x 45 se x 3 sec

WOD

3 Rounds 

200 m Run

25 Wall Balls

15 ab mat sit ups

Tuesday 11/3

Fitness-

A. Front Squat x 3.3.3.1.1; building

B. Tabata Hollow Rocks

WOD

3 Rounds

15 Thrusters (75/55)

12 Burpees to 6" target above reach

Performance-

A. Front Squat x 3.3.3.1.1

2 sec pause in bottom of every rep

B. Tabata Hollow Rocks

WOD 

3 Rounds

15 Thrusters (95/65)

12 Burpees to 6" target above reach

Monday 11/2

Fitness-

A. Hang Power Clean + Hang Clean + Push Jerk x 5 sets building to tough complex with perfect form

B. Scap pull up + negative pull up x (4+2) x 3 sets

WOD

10 min AMRAP

12 Cal Row

12 Deadlifts (185/105)

12 chest to deck push ups

Performance-

A. Power Clean + Push Jerk + Clean + Split Jerk - build to max complex in 5 attempts

B. Weighted strict pull ups x 3 every 30 sec for 3 min

WOD

10 min AMRAP

15 Cal Row

12 deadlifts (225/135)

9 HSPU

ZONE-

A1. Russian KB Swings x 8 x 3 sets

A2. Man makers x 5 x 3 sets

A3. Ring Rows x 12 x 3 sets

WOD

10 min AMRAP

10 cal AB

10 KB Swings

10 HR push ups