FRIDAY 1/17/20

FRIDAY

Warm up

3 Rounds

200 m run

10 Lateral Box Step-ups (Each Side)

10 PVC Pass Throughs

10 PVC Overhead Squats

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying(squat using pole to pull hips forward)

Strength

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

800 m run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

800 m run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

Thursday 1/16-20

WISHING ERIN A VERY HAPPY BIRTHDAY 🎈 CHEERS 🥂 TO CELEBRATING YOUR DAY WITH YOU!!

Thursday

Warm Up

600 m run cash in

3x

10 Inchworm push ups

20 Walking lunges

5/5 DB windmill

10 Step ups

5/5 DB single leg deadlifts

2 rounds (7 movements)

1 6- 10m Shuttle Sprints

16 – deadlifts

16 – power cleans

16 – bar over burpees

16 – sit ups

16 – box jumps

16 – hang power Cleans

Wednesday 1/15/20

Wishing this strong mama of 4 a very VERY HAPPY BIRTHDAY LOVE U ALLISON!!!

Wed

Warm up

4 Rounds:

30 Single Unders

15 AbMat Sit-ups

200 Meter Row

10 Goblet Squats (Light Ket

Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

WOD 20 min

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (185/135)

TUESDAY 1/14/20

TUESDAY

Warm up

ROW or run

2 Rounds:

3 Minutes Easy (400)run

2 Minutes Moderate (200)run

1 Minute Moderate-Hard (200)run

MOBILITY/ STRETCH

Gymnastics

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

– 1 Strict Chest to Bar Pull-up

– 1 Strict Pull-up

– 1 Kipping Pull-up

– 1 Chest to Bar Pull-up

– 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

WOD

A)

with a running clock

0:00-10:00 min

3 Rounds:

12 Burpees Over Dumbbell

18 Chest to Bar Pull-ups

On the clock at 10min

B)

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

18/12 Calorie ROW

Capped at 20 min

Monday 1/13/20

Monday

Warm up

ACTIVATION

8 Minutes For Quality:

10 Wall Squats

200 Meter Row

30 Seconds Walkouts

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

BACK SQUAT WAVES

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Power Clean and Jerk

Gradually Build to Opening 65% of 1RM Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

WOD

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)

SATURDAY 1/11/20

9 AM SATURDAY PARTNER WOD

WARM UP

3 Rounds

60 Second Row

30 Seconds Overhead Circles

60 Seconds Russian Baby Makers

30 Seconds Kettlebell Swings (Light Weight)

Mobility

MOBILITY

Kneeling Split: 1-2 Minutes Each Side

Medicine Ball Thoracic Opener: 2-3 Minutes

Shoulder to Floor: 1-2 Minutes Each Side

Conditioning

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Row

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Row

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Row

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Row

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Row

15 Power Snatches (155/105)

15 Thrusters (155/105)

**SCALE BY USING A DB

FRIDAY 1-10-20

Join us on Saturday for class at 9 am

Friday 1/10/20

Row Warmup

500 Meter Row

2 Rounds

5 Inchworms Video

10 Spiderman + Reach (5/Side) Video

20 Glute Bridges Video

40 Second Front Plank

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

STRENGTH

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

WOD

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees