Tuesday 3/18

Yoga tonight at 6:30pm

Bring your yoga mat

Strength-

A. Snatch pull + hang snatch + snatch x 5 sets, building each set

WOD-

15 min AMRAP

15 box jumps

12 kb swings 

9 HR push ups

L1- 26/18

L2- 35/26

L3- 53/35

Monday 3/17

We are open and at our new location! 

3 Simm Lane Unit 3A

* park at parking lot across from building and use Entry "A" to get to our space

RE-DO 14.3 

OR

Strength-

A1. Turkish Get Ups

4 sets x 4 reps each arm

A2. Double Unders

4 sets x 1 min AMRAP 

WOD-

8 min AMRAP

3 power cleans

3 burpees

6 power cleans 

6 burpees

9 power cleans

9 burpees

Etc....

L1 - 75/55

L2 - 95/65

L3 - 135/85

Friday 3/14

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Thursday 3/13

Strength:

A1.  Push press from rack

4 sets of 4 reps 

A2. good mornings

4 sets of 6 reps 

Wod:

8 minute amrap 

30 dbu 

5 pull ups 

Level 1: 90 singles, ring rows 

Level 2: dbu, pull ups 

Level 3: dbu, CTB  

Wednesday 3/12

Strength:

A. Squat snatch 

Build to tough single in 10 minutes

Level 1: 10  minutes of hang power snatch form work

Wod:

4 rounds for time:

20 kb swings 

20 burpees

Level 1: 26/18

Level 2: 35/26

Level 3: 53/35

Tuesday 3/11

Strength:

A. Power Clean + push jerk 

2 TNG reps 

7 minute EMOM @ 70-75%

Wod:

21-15-9

Power cleans 

Box jumps

Level 1: 75/45, 20/14

Level 2: 95/65, 24/20

Level 3: 135/85, 24/20

Monday 3/10

Strength:

A1.  Front Squats 

 4 sets X 5 reps

A2. 1 minute plank hold 

Level 1: no weight

Level 2: 25/15

Level 3: 45/25 

Wod:

7 minute amrap 

7 toe to bars 

10 wall balls

Level 1; sit ups, 14/10

Level 2: knee to elbows, 20/14

Level 3: toe to bars, 20/14

Friday 3/7

Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Thursday 3/6

Strength-

A1. Hang Snatch - 3 sets x 2 reps

A2. Double Unders - 3 sets x 50 reps

L1 - Skill Work for 1 min x 3

WOD-
For Total Reps:
5 rounds - 
1 Min AMRAP Wall Balls
1 Min AMRAP Burpees
1 Min Rest 

Wednesday 3/5

Strength - 

A1. Back Squat - 4 sets x 5 reps @ 80 %

A2. RDL - 4 sets x 6 reps

WOD-

5 Rounds For Time

15 Thrusters

15 Pull ups

L1- 65/45, Ring Rows

L2 - 85/55

L3 - 100/65, CTB

Tuesday 3/4

Yoga tonight @ 6:30pm

Bring your own mat

Strength-

A1. CG Bench Press - 4 sets x 5 Reps

A2. Trap 3 Raise - 4 sets x 6 reps each arm SLOW TEMPO

WOD - 

7 Min AMRAP

5 Box Jumps

3 Power Cleans

L1 - 95/65#, 20/18"

L2 - 135/85#, 24/20"

L3 - 185/105#, 30/24"

Monday 3/3

Monday-

Strength-

A1. Overhead Squat - 3 sets x 2 reps

A2. Hollow Body to Superman - 3 sets x 10 reps 

WOD-

For Time-

50 Burpees

20 Front Squats

50 Burpees

L1 - 95/55#

L2 - 115/75#

L3 - 155/85#