Saturday 8/1/15

Beach WOD

Friday 7/31/15

Strength:
Floor press
10-10-7-5-3-3 – progressive loading

WOD:
3 rounds
20 knees to elbow
15 shoulder to OH (115/75)
10 bent over row (115/75)
Rest 1 min

Unloaded:
5 rounds
8 burpees
200 m run
Rest 1 min

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Thursday 7/30/15

WOD:
50-40-30-20-10
Wall balls (20/14)
Box jump (24/20)

400 m run each round

Unloaded:
5 rounds
10 ring rows
10 wall balls
20 walking lunges

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Wednesday 7/29/15

Strength:
Push press
2-2-2-2-2 @ 90% of 3 RM

WOD:
“Megan”
21-15-9
Burpee
KB swing (53/35)
Double unders

Unloaded:
15 min AMRAP
15 KB swings
15 push ups
10 box step ups

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Tuesday 7/28/15

Strength:
Back squat
5 reps @ 70% of 3 RM OR 60% of 1 RM
2 x 5 reps @ 75% of 3 RM OR 65% of 1 RM
2 x 5 reps @ 80% of 3 RM OR 70% of 1 RM

WOD:
8 min AMRAP
10 pull ups
10 push ups

*Score for rounds and reps

Unloaded:
12 min AMRAP
15 KB swings
10 push ups
200 m run

*Score for rounds and reps

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Monday 7/27/15

WOD:
“Diane”
21-15-9
Deadlifts (225/155)
Handstand push ups

*10 min time cap

– Rest 5 min after time cap –

1 mile run

Unloaded:
40-30-20-10
DB snatch
Mountain climbers
DB rows

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Saturday 7/25/15

Ultimate frisbee

Everyone meet at the gym. We’ll run over to the park together.

R.E.D. Friday 7/24/15

Strength:
OH squat
15 min to build to a 3 RM

WOD:
10 min AMRAP
10 toes to bar
100 ft OH walking plate lunge (45/25)

*Score for rounds and reps. 10ft of lunge = 1 rep

Unloaded:
4 rounds
45 sec wall balls
15 sec rest
45 sec burpees
15 sec rest
45 sec sit ups
15 sec rest
45 sec box jumps
75 sec rest

*Score for total reps

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Thursday 7/23/15

Strength:
Split jerk
5-5-5-5-5 @ 85% of 3 RM

WOD:
E4MOM for 16 min (4 rounds)
400 m run
10 box jump overs (24/20)
Max shoulder to OH (95/65)

*Score for total shoulder to OH

Unloaded:
5 rounds
15 KB swings
10 hanging leg raises
200 m run

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Wednesday 7/22/15

Happy birthday to Joe and Rick! Joe, you’ve been such a great part of the gym, your attitude, humor, hard work and successes have been so much fun to be a part of. Thanks for programming such a fun b-day WOD. Rick, I know that you were only a part of our family for a few months and are off to a new adventure, but we so enjoyed having you and Holli. We wish you nothing but happiness and good luck on your new life.IMG_1413

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WOD:
“Joe’s Birthday WOD”

3 rounds
7 KB swings (70/53)
21 sit ups (butterfly)
19 double unders
7 prison push up/burpee pull up

Then…

800 m run
BEER CHUG!

*Upon finishing your beverage, hold can upside over head and yell “time”.

Unloaded:
For time
40 plate ground to OH
10 burpees
40 air squat
10 burpees
40 sit ups
10 burpees
40 plate ground to OH
10 burpees

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Tuesday 7/21/15

Strength:
Back squat
2-2-2-2-2 @ 90% of 1 RM

*3 weighted pull ups between back squat sets (heavier than last week)

WOD:
12 min AMRAP
16 DB snatches (45/25)
50 double unders

*Score for rounds and reps

Unloaded:
2 min tabata
Push ups

2 min rest

2 min tabata
Walking lunge

2 min rest

2 min tabata
Sit ups

2 min rest

2 min tabata
Banded good mornings

2 min rest

2 min tabata
Ring rows

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Monday 7/20/15

Happy birthday to Becky B! You’ve been a staple in the 6am class, it simply wouldn’t be the same without you. Keep up the hard work!

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WOD:
5 rounds
20 wall balls (20/14)
10 deadlifts (135/95)

Unloaded:
With a partner
50 push ups
400 m run
50 hanging knee raises
400 m run
50 DB presses
400 m run

*Split reps between partners however necessary. Run the 400 m together.

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Saturday 7/18/15

WOD:
3 rounds
500 m row
21 burpees
400 m run

R.E.D. Friday 7/17/18

Strength:
Deadlift
3-3-3-3-3 @ 85% of 1 RM

WOD:
3 rounds
10 hang power cleans (115/75)
10 push jerk (115/75)
10 toes to bar

*10 min time cap. Keep the weight something that you can do all the cleans and push jerks relatively quick. You shouldn’t have to put the bar down more than once during a round.

Unloaded:
4 rounds
10 KB goblet squats
15 KB sumo deadlift high pulls
20 KB swings

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Thursday 7/16/15

Happy birthday to Ciera! You’ve made so much awesome progress in the little time that you’ve been with us, we can’t wait to see what you’re able to achieve in the future. Keep up the awesome work!

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WOD:
For time
50 double unders
50 sit ups
10 wall balls (20/14)
40 double unders
40 sit ups
10 wall balls
30 double unders
30 sit ups
10 wall balls
20 double unders
20 sit ups
10 wall balls
10 double unders
10 sit ups
10 wall balls

*Post WOD challenge: Last man standing plank hold. Losers do 20 burpees

Unloaded:
3 rounds – 3 min AMRAPS
200 m run
DB snatches

*Rest 2 min between rounds. Score for total reps of DB snatches

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Wednesday 7/15/15

WOD:
3 rounds
400 m run
25 power snatches (75/55)

*BONUS! 2 min after completion of WOD – 200 m OH carry (135/95)

Unloaded:
For time
50 lunges – 25 each leg
40 DB snatches – 20 each arm
30 hanging knee raises
20 plank rows – 10 each arm
10 burpees
20 plank rows
30 hanging knee raises
40 DB snatches
50 lunges

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Tuesday 7/14/15

Strength:
Back squat
3-3-3-3-3 @ 95% of 3 RMĀ  or 85% of 1 RM

*Sets of 5 weighted pull ups between back squat sets (4 sets total). If unable to do strict pull ups then do 5 scap retractions with 5 second hold PLUS 3 negatives.

WOD:
For time
50 air squats
40 sit ups
30 box jumps (30/24)
20 1-arm DB C&J – 20 each arm
10 burpee box jump (24/20)

Unloaded:
4 rounds
500 m row
2 min rest

OR

With a partner
4000 m row – partners switch every 500 m

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Monday 7/13/15

Happy birthday to both Deanna and Emily! Deanna is such a sweetheart and we’re so excited to have her back in the gym. Emily has only been with us for a few weeks, but she always has an awesome attitude and has been an absolute pleasure to coach. Hope you ladies have a wonderful day!

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Strength:
Split jerk
17 min to establish a 3 rep max

WOD:
“Half Nate”
10 min AMRAP
2 muscle ups
4 hand stand push ups
8 KB swings (70/53)

Unloaded:
21-15-9
KB swings
Sit ups
Then….
200 m KB carry – 100 m per hand

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Saturday 7/11/15

WOD:
Beach WOD

Friday 7/10/15

Strength/Skill:
EMOM for 7 min
5 ground to OH (135/95)

*Try to make them touch and go. Feel free to scale up or down as necessary, but still keep it touch and go.

WOD:
10 min AMRAP
5 ring dips
10 pistols – 5 each leg
15 plate G2O (45/25)

*Score for rounds and reps

Unloaded:
5 min AMRAP
10 plate G2O
10 lateral hops

Rest 2 min

5 min AMRAP
10 burpee lateral hops
10 push ups

Rest 2 min

5 min AMRAP
10 box jumps
10 sit ups

*Score for total reps

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