Wednesday 7/23/14

Strength:
Strict press
5-5-5-5-5 @ 80% of 1 RM

WOD:
5 rounds
8 strict pull ups
16 KB snatch (53/35) – 8 each arm

Tuesday 7/22/14

WOD:
For time
1000 m row
50 thrusters (45/35)
400 m run
21 KB swings (53/35)
50 double unders
50 sit ups
21 ring dips
400 m run
30 box jumps (24/20)
30 wall balls (20/14)

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Monday 7/21/14

Fittest in the parkStrength:
Pause back squat
3-3-3-3-3 @ 80% of 1 RM

*Pause for 3 seconds in the bottom of each squat. Rest 1-2 min between sets

WOD:
10 min AMRAP
10 1-arm DB thrusters (45/25) – 5 each arm
10 sit ups

*Score for rounds and reps

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Saturday 7/19/14

WOD:
3 rounds
400 m run
30 med ball cleans
15 pull ups

Friday 7/18/14

WOD:
6 rounds
15 wall balls (20/14)
15 KB sumo deadlift high pulls (53/35)
15 KB swings (53/35)

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Thursday 7/17/14

WOD:
10-9-8-7-6-5-4-3-2-1
Hang power cleans (135/95)
Box jumps (36/30)

20 double unders each round

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Wednesday 7/16/14

Strength:
Push press
5-5-5-5 @ 75% of 1 RM

*10 GHD sit ups between sets

WOD:
EMOM for 10 min
3 deadlifts (75% of 1 RM)

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Tuesday 7/15/14

WOD:
5 rounds
400 m run
15 OH squats (95/65)
10 burpee lateral hops

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Monday 7/14/14

Happy birthday to Deanna!!!! Hope you had a wonderful day yesterday.

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Strength:
Front squat
7-7-7 @ 80% of 1 RM

WOD:
1, 2, or 3 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats

*If you finish 1 round under 5 minutes, then do 2 rounds. If you finish 2 rounds under 10 min, then do 3 rounds.

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Saturday 7/12/14

WOD:
100 double unders

Then…

5 rounds
10 knees to elbow
20 DB snatches (45/25) – 10 each arm

Then…

30 burpees

*Score for time.

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Friday 7/11/14

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IMG_8505Happy birthday to Ryan! We’re excited to have you in here and help you get back into it!

Strength:
Split jerk
3-3-3-3-3 – progressive loading

WOD:
10 min AMRAP
5 hang squat cleans (135/95)
10 pull ups

*Score for rounds and reps

Thursday 7/10/14

Happy birthday to Robyn, it’s been so much fun having you in class. Enjoy your day!

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Skill:
Handstands/handstand walks

WOD:
For time
1 mile run
30 toes through rings

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Wednesday 7/9/14

Strength:
High hang snatch
5×3 with progressive loading

*Drop bar after each rep. Re-set. Then go again. No more than 10 seconds between each rep.

WOD:
For time
100 KB swings (53/35) – 5 burpee penalty every time you put the KB down.

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Tuesday 7/8/14

Skill:
Turkish get-ups

WOD:
18 min AMRAP
12 wall balls (20/14)
9 deadlifts (185/135)
6 v-ups
30 double unders

*Score for rounds and reps

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Monday 7/7/14

Strength:
Back squat
4×8 @ 70% of 1 RM

*Rest 1-2 min between sets

WOD:
20-18-16-14-12-10-8-6-4-2
Jumping air squats (perform air squat then jump and pull knees to chest)
2-4-6-8-10-12-14-16-18-20
Clapping push ups

*Rep scheme is as follows: 20 jumping air squats, 2 clapping push ups – then 18 squats, 4 push ups – and so on…

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Saturday 7/5/14

“Blake”
4 rounds
100 ft OH plate lunge (45/25)
30 box jumps (24/20)
20 wall balls (20/14)
10 handstand push ups

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HAPPY 4TH OF JULY – GYM CLOSED

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Class tomorrow is at 10am!

Thursday 7/3/14

“Live free, or die!”

800 m run
3 rounds
10 OH squats (95/65)
30 double unders

Then…

400 m run
3 rounds
10 OH lunges (95/65)
10 box jumps (24/20)

Buy out – 400 m back rack barbell carry (95/65)

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Wednesday 7/2/14

Strength:
Thruster
15 min to work up to 1 RM

WOD:
“Death by Thruster”
EMOM at 70% 1 RM
1st min do 1 thruster
2nd min do 2 thrusters
3rd min do 3 thrusters
Etc… until you can’t do the number of thrusters for that minute.

*Score for load and round completed.

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Tuesday 7/1/14

“Mary”
20 min AMRAP
5 hand stand push ups
10 pistols
15 pull ups

*Score for rounds and reps

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