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WEDNESDAY 1.4.2017

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STRONG
Warm-up
500 m row at warm up pace
MOBILITY
50′ Inch Worm
MOBILITY
50′ Walking Lunges
STRENGTH
Pause Back Squat
Back Squat with 3 second pause on bottom.
5 Sets X 3 reps @ 75%
STRENGTH
Snatch Grip Behind the Neck Push Press
5 Sets X 4 Reps @ 70% of 1RM Snatch
METCON-BURN
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
Metcon
5 rounds of:
:30 ME Muscle Ups
:30 Rest
:30 ME Hang Power Clean 155/115
:30 Rest
:30 ME Burpees
:30 Rest

 

TUESDAY 1.3.2017

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STRONG

Warm-up

Snatch Warm Up #2 

Power Snatch
BHN Press
OHS
Snatch Balance

5 reps empty bar only

WEIGHTLIFTING

Snatch Pull 

EMOM for 5 rounds

Pull to hi hang vertical

85%

WEIGHTLIFTING

2 Position Snatch 

EMOM for 5 rounds
2-Two position snatches (floor, above knee) -@ 70%

 

 

METCON-BURN

SKILL WORK

KB SNATCH 

10-9-8-7-6-5-4-3-2-1
R/L
24/16

 

Metcon

15:00 AMRAP of:

4/3/2 Rope Climbs 15′

30  Step ups 85/55 alternating legs  24/20″ Box

15  Strict BHN Press 85/55

*4/3/2 on Rope Climbs means 4 first round, 3 second round, 2 third round, then begin at 4 again on fourth round.

 

SUNDAY 1.1.2017

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Happy New Year!

2017 Burpees

2017 m Row

2017 Pounds Deadlifted 225/135

2017 Pounds Ground to OH 135/95

20/17 Muscle Ups

2017 Pounds Ground to OH 135/95

2017 Pounds Deadlifted 225/135

2017 m Row

2017 Burpees

2017 Burpees will be divided by the number of people in class

225 pounds = 8 Reps

135 pounds = 15 Reps

95 pounds = 21 Reps

Muscle Up sub:

20 Pull Ups and 20 Ring Dips for men

17 Pull Ups and 17 Ring dips for women

SATURDAY 12.31.2016

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Warm-up

“SATURDAY SPECIAL”

3 Lanes

Relay style. Once the the first person has gone 50′ doing the movement, sprint back and tag their next person in line.

Duck walks

Lunges

Butt Kicks

Karioka

MOBILITY

5 Minute Squat Hold

Squat. Hold. Stay there for 5 minutes.

WEIGHTLIFTING

Last Man Standing Power Clean Version

Men start out with 95#

Complete 1 Power Clean and

add 10# every 0:30 seconds

until the last man is left standing

Women start out with 65#

Complete 1 Power Clean and

add 5# every 0:30 seconds

until the last woman is left standing

Metcon

Orgy

15 Rounds for time of:

5 Power Snatch 75/55

10 Wall Balls

Partner WOD.

A- 5 Power Snatch

B-5 Power Snatch

A- 10 Wall Balls

B-10 Wall Balls

Until you each do all 15 rounds.

THURSDAY 12.29.2016

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STRONG

Warm-up

Over partner Burpees

Partner A in plank position

Partner B does burpee-jumps over partner

3 Rounds of 0:30/0:30

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

Warm-up

Pull Apart with Band

2 Sets of 15 Reps

STRENGTH

Bench Press

5 X 50%

5 X 60%

5 X 70%

5 X 75%

5 X 80%

AMRAP X 85%

BURN

Warm-up

Plyo Push Ups

2 Sets of 10 reps over med ball

CONNECTIVITY

Handstand Complex

0:30 Nose Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

2 Rounds 0:30 rest

SKILL WORK

Handstand Walk Practice

take 10 Minutes and practice

Metcon

In 12 Minutes complete as many reps as possible of:

Row for Calories

Power Cleans 135/95

Burpee Wall Ball 20/14

Rotate stations every 0:30

WEDNESDAY 12.28.2016

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STRONG

Warm-up

100 ft of walking Lunges

Warm-up

20 Jumping Squats 45/35

STRENGTH

Back Squat

2 sets of 3 reps @ 70%

3 Sets of 2 reps @ 75%

STRENGTH

Romanian Deadlift

5 X 5 with 60% of 1RM Back Squat

BURN

CONNECTIVITY

Arched Hollow Roll

50 ft

Warm-up

Kips on Rings

2 Sets of 5 reps

SKILL WORK

10 Minutes of MU work. Transitions and skills.

Metcon

Amanda

9-7-5

Muscle-ups

Snatch, 135#/95#

TUESDAY 12.27.2016

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BARBELL STRONG

Warm-up

100 Double Unders for Time

MOBILITY

Deep Couch Stretch

Each leg 2X for 0:30

MOBILITY

Sleeper Stretch

Warm-up

Clean Warm Up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

1 round. Pay atention to bar path and form.

WEIGHTLIFTING

Clean and Jerk

1 X 80%

1 X 85%

1 X 85%

1 X 90%

1 X 85%

1 X 80%

Every 0:90 on the 0:90

BURN

Warm-up

4 Rounds:

0:30 Push up-plank-wall walk

0:30 Battling Ropes Circles

0:30 Dips

0:30 Rest

Warm-up

Bring Sally Up, Bring Sally Down Push Up

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

Metcon

Max Effort 2k Row

MONDAY 12.26.2016

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BARBELL STRONG

 

Warm-up

Jumping Jack Burpee

1-2-3-4- ONE

1-2-3-4- TWO

10 reps

 

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

 

 

Warm-up

Snatch Warm Up #2

Power Snatch

BHN Press

OHS

Snatch Balance

 

Weightlifting

Snatch

Full Squat (or Split) Snatch

Every 0:90 on the 0:90

1 X 80%

1 X 85%

1 X 85%

1 X 90%

1 X 85%

1 X 80%

 

 

METCON

 

CONNECTIVITY

Hollow Body Holds

8 Rounds 0:20/0:10

 

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 Rounds 0:30/0:30

 

 

Metcon 

15 Minute AMRAP

5 KBS 32/24

10 Lateral Jumps over Hurdle

15  Burpees

20 Box Jumps 24/20

12.25.2016

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“Sweet Baby Jesus! ”

This WOD is a combo of the girls workout “Mary” and the hero WOD “Joe”.

 

10 Rounds of:

 

5 Handstand Push-ups

10 Thrusters  95 / 65

15 Pull-ups

57 Double-Unders

15 Pull-Ups

10 Bar Facing Burpees

5 Pistols

 

You will be given the full 60 minutes to finish the WOD.

Mary is a 20 minute AMRAP of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Joe is 10 rounds of the following:
10 Thrusters 95/65
10 Bar facing burpees
10 Pull-ups
57 Double unders

 

Keep track of your rounds.

At the 20 minute mark, switch to the following ONLY and complete the remaining rounds until you achieve the remainder of the 10:

10 Thrusters 95/65
10 Bar facing burpees
10 Pull-ups
57 Double unders

 

THURSDAY 12.22.2016

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BARBELL STRONG

 

Warm-up

Clean Warm Up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

2 rounds. Empty Bar

 

WEIGHTLIFTING

2 Position Clean

Above Knee and High Hang Vertical

EMOM for 4:

2-position clean (above knee + hi hang vertical)

2 sets of 2 reps @75%

2 sets of 2 reps @80%

 

WEIGHTLIFTING

Front Squat

Front squat

3 sets of 4 reps @ 80%

2 sets of 4 reps @ 85%

 

 

METCON

CONNECTIVITY

Alternating Movements

5 Push ups

5 Sit ups

Every 0:15 on the 0:15 for 10 minutes

 

Metcon

Tempo Grace

“Grace”

30 Clean and Jerks