Strength
Bear Complex – Warm up to a moderately heavy rep
Conditioning
For Time
3 Bear Complex 185/115lb
30 Box Jumps 24/20″
3 Bear Complex
30 T2B
3 Bear Complex
30 Burpees
3 Bear Complex
10 Ring Muscle-Ups (scale – 30 Slam Balls)
800m Run
WOD Notes: Bear Complex weight is a moderately heavy weight (70%).
Reminder: Labor Day 9am & 10am classes only!
Strength
Front Squat – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
1) Row 500m
—Rest 3 minutes
2) Run 400m
—Rest 3 minutes
3) 20 Tire Flips For Time
—Rest 3 minutes
4) 4 Laps (60ft) Prowler 300/200lb For time
WOD Notes: Each test is a 100% all out effort. Record times for all 4 tests. You may partner up on a tire if one is too heavy. You may also make-up a WOD that you missed earlier in the week.
Strength
Power Snatch – Work up to a 2RM touch n go
—5×2 @ 85%+. Goal should be to hit 90%+ for 2 reps
Conditioning
5 Rounds For Time
10 DB Snatches 80/55lb
12 C2B Pull-ups
50 Double Unders
WOD Notes: You may scale C2B to chin over bar. Scaling for DU is 125 singles.
Strength
Squat Clean Thruster – 1 EMOM For 10 Minutes
—Start @ 80% & work up to a heavy 1RM
Conditioning
8 Min AMRAP
5 Power Cleans 205/125lb
10 Bar Facing Burpees
Assistance
4×8 RDL @ 65% of 1RM DL
WOD Notes: PC weight is 70% of 1RM. Push the intensity on this short workout!
Announcement: Labor Day (sept 1) – There will only be a 9am & 10am class with open gym from 11-1pm.
Strength
Bench Press – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
6 Rounds For Time
6 Strict HSPU (4/2″ Deficit)
1 Legless Rope Climb 20ft
Run 250m
Midline
3×12 – GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Scaling for HSPU are no deficit or 6 Shoulder Press @ 67% 1RM (no kipping allowed). Rx’d is (2 45’s for men & 1 45 for women) with ab mat between. Scaling for Legless RC are climbing the rope with your feet to the ceiling/15 ft or pulling the sled with arms only 1 length of the rope.
New row of DB’s!
Strength
Back Squat – Work up to a 5RM, 3RM, & 1RM
—Should take about 2-3 attempts for each rep range
Conditioning
42-30-18
KB Swings 70/53lb
Wall Balls 20/14lb
Row (calories)
WOD Notes: Black line (10ft) is Rx’d for men & women. You may also air dyne (bike) for calories if rowers get backed up.
Strength
Deadlift – 1 every 30 sec for 5 minutes @ 85%
Conditioning
For Time
30 Deadlifts 275/185lb
60 GI Janes
1 Mile Run
WOD Notes: DL weight should be no more than 60% of your 1RM.
Strength
Front Squat – 4×6 @ 80%
Conditioning
Make-Up Day! You may also spend the rest of the class working on skills that you want to improve on.
Kurt mid flight up to a 40″ inch jump!
Strength
Bench Press – 4×6 @ 80%+
Conditioning
1-2-3-4-5-4-3-2-1
Ring Muscle-Ups
Box Jumps 40/30″
—Rest 1 minute
2k Row
*Record times for both workouts
Assistance
3×10 Ring Rows (heels should be at bottom of ring – can also wear a weight vest)
WOD Notes
Scale #1 – Banded Bar MU (1-2-3-4-5-4-3-2-1) / Box Jumps 40/30″ (can scale height of box – same reps)
Scale #2 – C2B Pull-ups (2-4-6-8-10-8-6-4-2) / Box Jumps 40/30″ (can scale height of box – same reps as #1)
Scale #3 – Ring Rows (2-4-6-8-10-8-6-4-2) / Box Jumps (2-4-6-8-10-8-6-4-2)
–Ask coach which scaling option is the best if unsure. Also, keep in mind the first couplet is designed to be completed in a 5-8 minute window. You should try to stay within 30 seconds of best 2k Row time.
Strength
Hang Clean n Jerk – 7×1 @ 80%+
—Work up to a 1RM using full squat
Conditioning
15 Min AMRAP
3 BB Complex 205/125lb
1 Rope Climb 20ft
50 Double Unders
Assistance
4×12 Back Extensions (weighted)
WOD Notes: BB Complex = 1 Pwr clean + 1 Hng Pwr clean + 1 Front Squat + 2 Front Rack Lunges. Weight is 70% of Power clean max. Scaling for RC is a 1 lap sled pull with arms only or 3 up/downs. Scaling for DU are 125 singles. Focus on keeping feet under hips when receiving cleans in rack position.
