Wednesday 9/28
WE ARE CLOSED. We will open ASAP.

check back for details. we are planning on opening friday mid morning for a couple hours, then closing up at 11 and getting ready to host the friday night throwdown.

If you have equipment at home i will leave this posted.

Warm Up 2 Rounds

10 Cal Ski

10 Burpees

10 Air Squats

:10 Empty Barbell Review w/ Coach 5 Front Squats

5 Pow Pos Clean High Pull 5 Power Position Clean

5 Hang Clean

5 Squat Clean

:15 Strength:

Every :30 for 10:00 (20 reps)

1 Squat Clean

Sets 1-5: all performed with a Tempo Pull

Sets 6-16: build to a heavy but perfect clean (no tempo pull)

Sets 17-20: reduce weight and finish with 4 perfect reps

:35 WOD:

For Time 30-20-10

Calorie Row (at home workout sub burpees)

Front Squat 135/95lbs (at home workout sub squats with some kind of weight.. a bag of dog food? anything you can find will work)

*50′ HS Walk after each set (3 total)

Target Score- Sub 14 Min

TIPS:

Front Squat: Should not exceed 3 sets

Row: Should not exceed 2:00/1:30/1:00 to complete. HSW: Scaled to 3-4 Wall Walks

***row equivalents

Run (road): 300-250-200m Ski: 1:1 (proficient skiers)

:55 Cool Down:
Childs Pose
Pigeon

Warm Up:

200m Row

6 Box Step Ups 200m Row

6 Box Step Ups 200m Row

Stright in to Skill >>>>>>

:10 Skill:

Coach led warm up

Ring Dip

• 10 Push Ups
• 2x :10 Ring Support Hold

• 3-5 Ring Dip Negatives
• 1 set of Ring Dips

HSPU (Wall, Box or DB Strict Press)

• :20 HS Hold
• 3-5 HSPU Negatives
• 3-5 HSPU

:30 WOD:

“The Grind Side”

AMRAP 16 Minutes, climbing the ladder

2 HSPU (Wall, Box or DB Strict Press)

8 Box Jump Overs 24/20″

2 Ring Dips (Banded, Push Ups)

8 Box Jump Overs 24/20″

Add 2 reps to both the HSPU and Ring Dips each round. Box jump overs do not change in reps.

:55 Cool Down: Thread the Needle Couch

Monday 9/26

Warm Up:

2 Steady Rounds 100m Run

20 Russian KB Swings 53/35lbs 6 Strict Chest to Bar Pull Ups

:10 Review:

Coach Lead (empty barbell)

10 Shin to Knee Deadlift 10 Knee to Hips Deadlift 10 Deadlift from the Shin

:15 Strength:

1RM Deadlift

* High rep and light weight to start to warm up

the body’s tissues and practice the motor pattern before reducing reps and getting heavy.

:45 WOD

Choose one of the following and perform as an E2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:

• Strict Banded Pull Ups (10-15 reps)
• Push Ups (10-25 reps)
• Ab mat or GHD Sit Ups (10-25 reps)
• 1:00 Weakest Machine

:55 Cool Down
Figure Four
Lizard

warm up-
Coaches choice

Partners split how you want

Wod 1
12 Minutes
10 sand bag cleans
15 push ups Push ups
16 toes to bar

Rest 5

Wod 2-10 minutes
18 cleans 155/105
16 burpees over your bar
14 pull ups

Rest 5

Wod 3
7 Minutes or both partners to find 1 rep max of this complex
Clean
Front squat
Hang clean
Front squat

New cycle starts for adult Weightlifting today. If you have been thinking about joining that class, now is the time to start! Weightlifting Class starts at 9am

8am endurance-We haven’t done this in a while- Teams of 4
40 Minute amrap- (keep track of your runs if you are keeping score)
Partner 1 starts on the 200m run
Partner 2 starts on row (for meters)
Partner 3 starts on ski (for meters)
Partner 4 starts on rest

At go, partner 1 goes for a 200m run,
when they get back they go to row, rower goes to ski, ski goes to rest, rest goes to run.
*its easier to explain in person

9am WOD

Quick warm up- coaches choice

WITH A PARNTER – Split how you want

13 Min AMRAP
55 Deadlifts 225/155 INT-205/135 BEG-185/115
55 Wall Balls 20/14
55 Calorie Row
55 Handstand Push-ups INT-Extra Mat Progress. BEG- DB Press
Rest 5 Minutes

12 minutes AMRAP
20 Kettlebell Swings 50/35
400m Run

2 Rounds
50 Double Unders Or Singles
15 Knees-to-elbows INT-Leg Raises BEG- Knee Raises
15 Push Jerks 155/105 INT-135/85 BEG-115/65