Vic Day

12:00 and 4:30 only
WOD: Just come have fun.

12/30/14

WOD:
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 Lunges
Run 400 meters
35 min time cap

12/29/14

Strength: 1RM Back Squat(15-20min)

WOD: 5 Rounds
12 Deadlifts 115/85
9 Hang Snatches
6 Overhead Squats

12/26/14

Gym times 12, 4:30, 5:30
Strength 5x5 Pause Squat
WOD:10 min AMRAP
10 wall balls
30 dubs(3:1)

12/24/14

10 am class only:
WOD: 12 days of Christmas.

12/23/14

Strength:push press 6x3(build to heavy set)

WOD: AMRAP 20
20 BURPEE PULL UPS
RUN 400m

Class Schedule for this week

Monday-Normal
Tuesday-Normal
Wednesday-10:00am Class Only
Thrusday-Closed.
Friday- 12:00pm,4:30 and 5:30.
Saturday-Nornal

12/22/14

Strength: 1RM Snatch

WOD:
3 rounds
15 Front Squats 135/95
20 Box Jumps
Then, Row 750m.

12/19/14

Strength:5x5 Strict Press 75%

WOD:10,9,8....1
KBS 55/35
T2B

12/18/14

Strength:3 Rounds 

Right side plank-45sec

Left side plank 45 sec 

Reg. Plank-45 sec

WOD: For Time 

Row 5k 

12/15/14

Strength:Snatch Push Press 5x3(start with a moderate to light weight and climb)

Snatch Pull- 5x2 ( if you're  a beginner at snatching suggested percentages are 70%,75%,80%,85%x2 and if your pretty comfortable with snatch 85%, 90%,95%,100% and 105%

WOD: 8 min AMRAP
10 Goblet Lunges 55/35
10 Deficit Push ups 45/25

11/16/14

Strength:  12-15 min to build to 90%-95% for a heavy single

WOD-5 Rounds
Run 200m
8 Cleans 135/95
40 Double Unders
Rest 90 sec  after each Round

11/15/14

Strength: Snatch(power or Squat) 60%x3, 70%x3,75%x2,80x1,(85%1,)x2,90x1
WOD:
FOR AS LONG AS POSSIBLE
EMOM:
5 Lateral Burpees over bar
6 Thrusters 95/65
 7 Box Jumps
*if you don't get at least 5 rounds turn into a 10min AMRAP

11/12/14

0:00-5:00
25 Strict HSPU
5:00-15:00
"Karen"
150 Wallballs
15:00-20:00
Row 500m
20:00-Done.
Sprint 400m.
*score is total time*

12/11/14

Strength: Strict Press 4x10

WOD:7 min AMRAP
Ascending by 3s
3 6 9 12......
Clean and Jerk 95/95
BoxJumps

12/10/14

Strength: Snatch 7x2(build up to 85%)

WOD: 4 Rounds
400m Run
20 burpees
10 T2B

12/9/14

Strength:5x2 Back Squat@80%

WOD: 10 min AMRAP
12 Deadifts 155/115
30 Double Unders

12/8/14

Strength:Power Snatch+OHS
2 Rounds:
60%x3+3
70%x3+2
75%x2+2
80%x1+2

WOD
1000m row
8 rounds of Cindy
1000m row

20min cap......sorry about the tardy post.

12/5/14

Strength:Take 12 min to find a Heavy Power Snatch( No misses allowed, if you miss stop)
Power Snatch 5x2 @ 70% of Heavy single

WOD:
30 Thrusters 95/65
30 Bar Facing Burpees

12/4/14

WOD:
5  Rounds
Row 20 Cals
15 Box Jumps
12 Russian KBS 70/55

Rest 2 min between Rounds
*subtract rest from score*

12/3/14

Strength: Back Jerk 7x1( try to finish 5-10 higher than your 1RM overhead max)

WOD: 20 Min AMRAP
20 Power Clean 95/65
10 Push ups :)

12/2/14

Strength-Back Squat  5x3 @77%
WOD
3 Rounds
12 Goblet Lunges 55/35
15 Pull Ups
 Run 400m