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