Weightlifting Class @ 8am Endurance Class @ 9:30am: Rowing: 2x500m w/ 50 air squats b/t reps 2min rest 2x100m sprints w/ 30sec rest b/t reps 2min rest 2x400m w/ 40 air squats b/t reps 2min rest 2x100m sprints w/ 30sec rest b/t reps 2min rest 2x300m w/ 30 air squats b/t reps 2min rest 2x100m […]
Skill:5×5 Snatch balance *Build weight while thinking of technique. WOD: 20 min AMRAP: 10 squat cleans (135/95#) 200m run
Strength :5×3 Strict Press *Build today’s heavy. WOD: Every 2 min for 20 min (10 sets): High hang snatch (95/65#) Hang snatch Snatch Overhead squat *Max Ab-Mat Sit-Ups in remaining time. *Score is total number of sit-ups completed.
Strength:10 min EMOM: 1 Back Squat @ 85% of 1 RM 5 box jumps (30/24″) *Work on explosion, technique, landing, and full hip extension. WOD: “Sagen Birthday Workout” 3 Rounds for time of: 6 Squat Snatches (135/95#) 30 Wall Balls (20/14#) 19 Burpee Box Jumps (24/20″) 88 Double Unders
Skill:3×2 Rope climbs *The two reps of rope climbs should be quick without rest. Work on technique and efficiency, rest between sets as needed. WOD: For time: 50 D/U 40 Wall Balls (20/14#) 30 Pull-Ups 20 box jumps (24/20″) 30 Pull-Ups 40 Wall Balls 50 D/U
WOD:30 min EMOM: Min 1: 30 D/U Min 2: 10 Deadlifts (135/95#) Min 3: 10 Burpee over bar *Rest 1 min then… 1000m Row for time
Classes canceled! All coaches will be participating in the Box Crawl Competition today!
Strength:Front Squats 4 sets x 8 reps (80% of C+J) WOD: 10 min AMRAP: 10 KB Snatches (1.5/1 pood) 10 Overhead Walking Lunges (only use 1 KB, can alternate at any time) *Every time you set KB down perform 10 Burpee penalty. Today’s class schedule: 5am 6am 8am 9am 4:30pm All other evening will be […]
Strength:Every 1:30 for 7:30 (5 sets): 5 Barbell Rows WOD: 21-18-15-12-9-6-3 Thrusters (95/65#) THEN 3-6-9-12-15-18-21 KB Swings (1.5/1 pood) *Workout will be performed in a team of 2. Partners will alternate sets. For example, Partner A will do 21 thrusters, then partner B will do 18 thrusters then partner A will do 15 etc… Once […]
Strength:Split Jerk 4 sets x 3 reps *Build to a heavy. WOD: 10 min EMOM: 2 Clean + Jerk (185/130#) *Straight into, 10 min EMOM: 4 Clean + Jerk (135/95#) *Power OR Squat. For every minute not completed perform 10 calorie row AFTER workout.
