Monday 1/21/2019

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Strength:
A. Hang Clean Pull 1x5 75-85%
B. Hang Clean 2x4@75%
C. Squat Clean 3x3 80-90%

WOD:
12 Minute AMRAP Ladder:
2 Power Clean (135/95)(L1: 95/65)
2 Toes 2 Bar
2 Box Jump Overs
4 Power Clean
4 T2B
4 Box Jump Overs
6 Power Clean
6 T2B
6 Box Jump Overs
8....

*Continue increasing by 2 reps/round until time cap
*Compare score to 10/9/18

Post:
3min. Plank Finisher- 30sec. each(low,high,side,side,high,low)

Wednesday 1/9/2019

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Strength
A1. Split Squat 4x8/side
A2. Runner's Skip 4x8/side

WOD
Complete with a partner
A. 250 m Row
B. 100 OH Walking Lunges (45/25)
80 Box Jumps
60 Pull Ups
40 Burpees
20 Wall Walks
Time Cap: 25 Minutes
*Partners will chip away at repetitions alternating between row and reps. Switch movements when row is completed. Cannot move on until movement is complete.

Post
Recovery: Foam Roll, Stretch, lax ball, etc.

Thursday 12/27/18

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Strength
Wrist/Shoulder Mobility
A. Front Squat 1x8,1x5,4x3@60-70%
B. Empty Bar Tall Clean 3x5

WOD
10 Squat Cleans (95/65) (L1: 65/45)
2 HSPU (L1: Inverted Push Up or Seated DB Press)
8 Squat Cleans (135/95) (L1:95/65)
4 HSPU
6 Squat Cleans (155/105) (L1: 105/75)
6 HSPU
4 Squat Cleans (165/115) (L1: 115/85)
8 HSPU
2 Squat Cleans (185/135) (L1:135/95)
10 HSPU
Record Time & Ending Clean Weight

Post
Plate Pinch 3xMAX

Monday 12/24/18

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There will be two workouts, 9 am and 10 am, all other classes are cancelled.

Twelve Days of Christmas

1 Wall Walk
2 Toes to Bar
3 Burpees
4 Med Ball Clean Wall Balls
5 Pull Ups
6 Single Arm Push Press (3/side)
7 Box Jumps
8 Dumbbell Squats
9 Med Ball Sit Ups
10 Reverse Lunges
11 Hand Release Push Ups
12 Dumbbell Snatch

Like the song: 1 Wall Walk; 2 T2B, 1 Wall Walk; 3 Burpees, 2 T2B, 1 Wall Walk…

Alternate movements:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Press (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

 

Happy Holidays! The gym will be closed on Christmas Day - do 100 burpees :)

Saturday 12/22/18

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Holiday Schedule: 9 and 10am Monday 12.24, closed 12.25, regular schedule W-F.

Twelve Days of Christmas (9 am)

1 Wall Walk
2 Toes to Bar
3 Burpees
4 Med Ball Clean Wall Balls
5 Pull Ups
6 Single Arm Push Press (3/side)
7 Box Jumps
8 Dumbbell Squats
9 Med Ball Sit Ups
10 Reverse Lunges
11 Hand Release Push Ups
12 Dumbbell Snatch

Like the song: 1 Wall Walk; 2 T2B, 1 Wall Walk; 3 Burpees, 2 T2B, 1 Wall Walk…