Category

WOD
Strength- work on clean and jerk. 20-30 minutes. Build to max if you want. Get your reps in! WOD For Time: 30-24-18-12 (or run 800m,600m,400m,200m) Cal. Assault Bike (or row) Power Snatch (75/55)  
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Strength-bench press Sets of heavy 3’s, go for max if you’re feeling good. WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)  
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Going to try and save your hands from ripping this week. The open starts Thursday. Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you. Strength- back squat Sets is heavy 3’s. Build to a...
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Gym is open for open gym during these classes. come in and get work done! 8 AM endurance Run 800 warm up 200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull...
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Strength-Front squat Heavy 3’s 3,3,3,3,3,3+ Warm up to your working weight. 80 percent or higher of your max Wod 21-15-9 Dumbbell thrusters 50/35 Bike cals burpees to a 6 inch target
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Strength Squat cleans or power clean 3,3,3,3,3,3 Base percentages off of what you can touch and go on this weight. work up to your first heavy set Wod 15 minute time cap 1000m row 100 Kb swings 55/35 max reps of cleans at 225/155 Score is cleans
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Strength- Bench Press Don’t skip bench press…. Wod 1 7 minutes as many rounds as possible 7 power snatch 75/55 4 bar muscle ups (sub 7 pull ups or 7 ring rows) Rest 3 minutes Wod 2 7 minutes- as many rounds as possible 7 shoulder to overhead 75/55 7 over the bar burpees
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Strength Strict Press 3,3,3,3,3 Get warmed up on an empty bar.. then add weight slowly until you are up to a heavy 3… Each working set should be a fight. Wod For Time: 27-21-15-9 Deadlift (225/155) 50 Double Unders between rounds
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Strength It’s time to start to get heavy Back Squat 3,3,3,3,3+ 80 percent or higher of your 1 rep max Warm up to your first set of heavy 3. You’re third rep of every working set should be a struggle Wod- 4 rounds 30 wall balls 400M run
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Sunday Funday Teams of 2 Wod 1-The classic 8 minute time cap Run 800 as a team With remaining time perform max power cleans. 155/115 Wod 2- 10 minutes- As many reps as possible Partner 1 performs wall balls partner 2 does a 100ft farmer carry with kettle bells or dumbells. when partner 2 is...
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