Friday 1/31

Strength:

A. Back squats 4 sets of 3 reps building up to 80-85% of 1rm 

B. snatch pulls @90% 3 sets of 2 reps 

Wod:

100 dbu

75 KB swings

50 sit ups 

25 burpee box jumps 

15 minute time cap

Level 1: 150 singles, 20/16

Level 2: 300 singles, 24/20

Level 3: dbu, 70/53, 24/20

Thursday 1/30

Strength:

A1.  Bench press

4 sets of 6 

A2. DB/KB rows

4 sets of 6 each arm

Wod:

For time: 

30 cal AB 

30 pull ups 

30 burpees

30 box jumps

30 KB swings

14 minute time cap 

Level 1: ring rows, 20/16, 26/18

Level 2: pull ups, 24/20, 35/26

Level 3: CTB pull ups,  24/20, 53/35

Wednesday 1/29

Strength:

A1. Power snatch 

2.2.2.2

* not tng, not build to max, stay around 80-85% of 1rm

 

A2. Single leg kb deadlifts 

4 sets of 4 each leg

Wod:

13 minute amrap

18 snatch @75/55

10 toe to bars

15 snatch @95/65

10 toe to bar 

12 snatch @115/75

10 toe to bar 

9 snatch @135/85

10 toe to bar 

6 snatch @155/95

10 toe to bar 

3 snatch @175/105

10 toe to bar

Amrap snatch @195/115

Level 1: 55/45 for all rounds, K2E

Level 2: 45/35, 65/45, 75/55, 95/65, 115/75, 135/85, amrap 155/95 (K2E)

Level 3: rx

Tuesday 1/28

Strength:

30 second amrap KB swings

30 second rest 

X7 

Score= least amount of reps in one set

Wod:

14 minute amrap

150 wall balls

With remaining time: 

15 power cleans @135/85

15 power cleans @165/105

15 power cleans @185/ 125

Amrap power cleans @205/ 135 

Level 1: 45/35, 65/45, 75/55, 95/65

Level 2:  95/55, 115/65, 135/85, 165/105

Level 3: rx

Monday 1/27

Strength:

A. 5 minute EMOM 

Power clean + push jerk X 2 @moderate weight

B. one set attempt: 

Max attempt pull ups 

Level 1: pull ups with band 

Level 2: pull ups no band 

Level 3: CTB pull ups 

Wod:

8 minute amrap

3 thrusters

3 burpees

6 thrusters

6 burpees

9 thrusters 

9 burpees

12...

12...

....

.....

Level 1: 55/45

Level 2: 75/55

Level 3: 95/65

Friday 1/24

Strength-

A1. OHS - 5 sets x 2 reps

A2. 1 min AMRAP Double Unders x 5

WOD-

"DT"

5 Rounds For Time

12 Deadlifts

9 Hang Cleans

6 Push Jerks

L1 - 95/55

L2 - 135/75

L3  - 155/95

Thursday 1/23

A. EMOM x 10 min

Even - 3 TnG Snatches

Odd - 10 Push ups

L1 - 10 Push up

L2 - 10 HR Push ups

L3 - 10 Ring Push ups

WOD -

3 Rounds For Time

15 CTB Pull ups

12 Burpee Box Jumps

9 Front Squats *taken from floor

L1 - Heavy Goblet Squats, Ring Rows

L2 - 95/65#, pull ups

L3 - 135/85#, CTB

Wednesday 1/22

NO 5AM CLASS TODAY

Strength-

A1. CG Bench Press - 5 sets to build to heavy triple

A2. Plank - 5 x 1 min hold

L1 - No weight

L2 - 25/15#

L3 - 45/25#

WOD-

10 Min AMRAP

60 Wall Balls

40 KB Swings

20 Burpees

L1 - 35/26

L2 - 53/35

L3 - 70/53

Tuesday 1/21

WEATHER UPDATE:  due to weather we are canceling the 5:30 pm class an yoga tonight, our last class will be the 4:30 pm class. Sorry for the inconvenience and please drive safe!   

Strength-

A1. Back Squat @ 22x1 tempo - 5 sets x 2 reps

A2. Pendlay Row @ 23x1 tempo - 5 sets x 3 reps 

WOD-

6 Rounds For Time

7 CTB Pull ups

5 Thrusters

3 Burpees

L1 - 75/55, Ring Rows

L2 - 95/65, Pull ups

L3 - 115/75, CTB

Monday 1/20

Strength-

A. EMOM x 10 Min - Hang Power Clean + Squat Clean + Jerk

B. EMOM x 5 min - 

L1 - 10 Ring Rows

L2 - 10 Pull ups

L3 - 10 CTB Pull ups

WOD-
13.4

7 Min AMRAP

3 Clean and Jerks

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar
12...
12.....
15.......
15.....

etc..........

L1 - 75/55, Knees to Elbow

L2 - 95/65, Toes to Bar

L3 - 135/95, Toes to Bar

Friday 1/17

Strength:

A. 1 Snatch grip deadlift + 1 snatch Pull+ 1 snatch 

4 sets building

B. KB rows

4 sets of 6 each arm

Wod:

12 minute AMRAP

5 pull ups

10 burpees

15 power snatches

level 1: 55/35, ring rows 

Level 2: 75/55

Level 3: 95/65, CTB pull ups 

Thursday 1/16

Strength:

A1. Back squat cluster 2.2.2 rest 15 seconds , rest 2 minutes X3 sets

A2. 2 TGU per arm (not alternating) 3 sets 

Wod:

8 minute AMRAP

6 box jumps

8 HR push ups

10 deadlifts

Level 1: 95/55, 20/16 

Level 2: 115/75, 24/20

Level 3: 135/95, 30/24