2/17/14

Strength: 12 min EMOM
1st 5 Back Squats @70%
2nd 5 TNG Deadlifts @70%
3 Rounds
15 Pull ups
25 Push ups

2/14/15

Strength:Overhead Squat 6x3(climb)

WOD:
12 min AMRAP
TEAMS of 2
Run 100
2 Rope climbs
Partners are not allowed to switch until both rope climbs are completed
SATURDAY CLASS IS CANCELLED

2/13/15

Fun: 15 min AMRAP
ROW 100m
Rest 15

WOD:for time
100 Push ups
* 1 wall climb on the top of every min*

The NOON class and the 4:00 class today are cancelled and TOMMOROW only having 4:30 and 5:30pm classes

2/16/15

Strength:Front Squat 5x2(HEAVY)


WOD:
"GREAT SCOTT"
12 Min AMRAP
12 Box Jumps 24/20
8 Cleans 135/95(RX+185/105
8 Pull ups (RX+  4 Bar Muscle ups)

2/10/15

WOD: "ELISH"
What to bring: Running shoes
a REALLY good attitude will also be helpful.

2/9/15

WOD- "MARQUETTE"
50-40-30-20-10
Double Unders(3:1)
Sit ups
*9 Thrusters after each round*
Strength: Strict Press 5x5@70% or above.

2/5/15

Strength:Snatch pull + Power Snatch  6x2

WOD:21-15-9
Pull ups
*20 Goblet lunges after every set 55/35*

GYM SCHEDULE TOMMOROW-
6:30 am
NOON
4:30pm
5:30pm

2/4/15

Strength: Pause Overhead Squat: 5x3

WOD:
4 min AMRAP
30 Thrusters 95/65
AMRAP Box Jumps 24/20
REST EXACTLY 3 MIN
4 min AMRAP
30 Thrusters 95/65
AMRAP Box Jumps 24/20

2/3/15

WOD:Teams of 2:
ROW 8000M
* switch every 200m*



Only 6:30am classes in the morning this week and next guys!! All other classes are the same!

2/2/15

Strength: CLEAN COMPLEX:
1 power clean+ 1front squat+ 1 jerk+ 1 hang  squat clean + 1 Jerk
6x1(climb)
WOD:30-20-10
Power Cleans 135/95
Bar Facing Burpees

1/30/15

Strentgh:find a Heavy single Pusf Jerk

WOD: Take 80% of heavy PJ and
For Time: 30 Push Jerks
*7 toes to bar when bar is dropped^

1/29/15

Strength:Snatch Deadlift+ Snatch Pull(From Hang)+ Power Snatch(from hang)
(2+2+2)x8


WOD: 4min AMRAP x2( rest 2 min between AMRAPS
60 Wall balls
Then with remaining time AMRAP Double Unders(3:1)
* score is total  double Unders*

THERE WILL BE A NEW GYM SCHEDULE POSTED  TOMORROW
( changes will only be for morning classes)

1/28/14

WOD: 25 min AMRAP
30 Cal Row
20 Box jumps
10 Front Rack lunges 135\95
Rest  90 sec  Between Rounds

1/27/14

Strength-find heavy push jerk double

WOD-"HELEN"
3 Rounds
400m Run
21 KBS 55/35
12 Pull ups

1/22/14

Strength: 3 Snatch Deadlifts+ 3 snatch high pulls( From hang)+ 3 muscle snatches(from hang) 9x1

Keep weight extremely light on snatches to focus on technique. Guys use no more than 65 and girls no more than 45.

WOD:
Wall balls: 40-30-20 20/14
Deadlifts:10-20-30 135/95

1/21/15

TEAMS OF 2:
20 min AMRAP
30 Box Jumps
30 Toes 2 BAR
30 Cleans 135/95
30 Lunges

1/20/15

Strength:1 Push Press + 1Push Jerk 5x2( build to a heavy set)

WOD:3 Rounds
Run 600m
12 HSPU
50DUBS (3:1)

1/19/14

Strength: Back squat 3x10 60%

WOD:
50 CAL ROW
40 Bar facing burpees
30 Snatches 115/75(Rx+135/85
20 Pull ups(RX+ Strict pull ups)

1/16/19

Strength: Accumulate 2 min of each:
Side Plank( right and left)
Hollow body hold
Superman hold



WOD:Buy in:
Run 400m
Then
5 Rounds
8 Thrusters 95/65
10 Box Jumps-Games standard
Buy out:
Run 400m

1/15/15

Strength: Snacth 6x3 @70-75%

WOD:2 ROUNDS
21 T2B
21 Deads 225/135

1/14/15

WOD: 30 min EMOM
1st-12 Cal Row
2nd-12 Burpees
What to Bring:
A positive attitude.
And still need volunteers for garage games.

1/13/14

Strength:Push Jerk 5x3- Goal is to finish higher than you did last week

WOD:
4 min AMRAP x3
6 S20 115/75
20 Double Unders (2:1)
REST 3 min between each AMRAP* score is total rounds completed for all three

1/12/14

Strength: 4x10 Back Squat @50%

WOD:
50 Air Squats
14 Chest to Bar (RX+ 7 Bar muscle ups)
10 Hang Cleans 135/95

1/9/14

Strength:10 min snAtch emom at 75% and increase by 5 %  @5

WOD:12 min AMRAP
2 wall climbs
4 front rack lunges 135/95
8 back squats

1/8/14

Mobility for 15-20min
WOD:
5 ROUNDS
15 KBS 55/35
20 burpees

GARAGE GAMES!!!

Guys if you can help volunteer for the comp. let me know please(dates Jan 24 and 25) and if you need help with anything for the competition come to the gym next Saturday around 12.

1/7/15

Strength:Push  Jerk 6x2 (build to a heavy set)

WOD:

FOR TIME:

50 Thrusters

*on the top of every min complete 25 Double Unders*

1/6/15

Strength: 5x3 Power Clean @ 70-80%

WOD:15min AMRAP
10 Cleans 135/95
20 Box Jumps
30 Cal Row

12/5/15

Strength:Back Squat 4x10 @45%

WOD: 4 Rounds
15 push press 95/65
15 pull ups

HAPPY NEW YEAR

Sorry guys for the late notice but the NOON CLASS IS CANCELLED!!!!