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7/3/2018 – WOD

Strength
a) Deadlift – 5×5 @ 72-77% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) Seated DB Press (on bench) – 4×12
—same as last wk. Superset a/b

Conditioning
1 Min AMRAP x 18 Rounds (Teams of 3)
5 Hang Power Snatch 165/105# (75% of PS)
Max Cal Row

WOD Notes: TD = 10-20 cals/rd. Score = total cals for all (3) athletes. Each athlete will do 1 Min on / 2 Min off for 6 sets each. Focus on fast transitions for this WOD! You will only have 35-45 sec of rowing each round, so make sure you are sprinting!!

Assistance
Core: Banded Hollow Rocks – Tabata 10 Rounds

7/2/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 27-30% (barbell on back)
b) Back Squat – 1×20 @ 72% (heavier than Fri)
c) One Arm High Pulls – 4×8 (3 sec tempo down – may have to go lighter)

Conditioning (18 min cap)
3 Rounds For Time
15 Burpee Deadlifts 45/30# DB
250ft (5 lap) Farmers Carry 45/30# DB
15 DB Thrusters 45/30# DB
30/23 Cal Bike (18/12 Assault)

WOD Notes: TD = 12-17 min. You will use 2 DB for this WOD. Make sure to bring feet up as high as possible on each burpee before you pick-up DB for the DL. DB should feel light to where you can do the Thrusters unbroken each round. Please DO NOT drop DB from overhead! Use KB if classes are large.

Assistance
a) Supinated Grip Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk

Announcement: 9am class only on 4th of July!

7/1/2018 – WOD

Closed

6/30/2018 – WOD

***9am & 10am classes + Open Gym 11-12pm

Conditioning
Complete For Time (with a partner)
800m Run
40 Curtis P Complex 165/105#
80 C2B Pull-ups
120 DB Snatches (alternating) 60/30#
160 Wall Balls 30/20# to 10/9ft
800m Run

WOD Notes: TD = 25-30 Min. You may break up the work anyway you’d like. Curtis P = 1 Power clean + 2 lunges + 1 Push Press. Weight should be around 55% of CnJ. C2B scale = chin over bar pu or banded pu. DB snatches should feel light and WB should be heavy. You must run together on the first run, but can separate on the 2nd run so that you can run at your own pace to finish fast.

Assistance
a) One Arm OH Carry – 4x50m each arm (heavier than last wk)
b) 5 sets: 30 sec bicycle crunches + 30 sec hollow hold (arms straight OH)

6/29/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 27% (barbell on back)
b) Back Squat – 1×20 @ 70% (little heavier than Monday)

Conditioning
Make-up/Skill Day!

Assistance
a) Core: Banded Partner Trunk Rotation – 4 sets of 1 min / 1 min off
—30 sec of static hold + 30 sec of trunk rotation
b) Bear Hug Sandbag March (banded) – 4×75 sec
—Rest as much as needed between sets
c) DB Bicep Curls – 3×12 + 80ft Gun Walk
d) Banded Tricep Ext – 3×25

Schedule:
Today: 5:30am & 8am classes. Open Gym 3-7pm.
Saturday: 9am & 10am classes. Open Gym 11-12pm
Sunday: Closed

6/28/2018 – WOD

Strength
Clean n Jerk – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
3 Min AMRAP x 4 Rounds
75 Double Unders
8 Dball Over Shoulder 150/100#
Max Cal Row
—Rest 2 minutes between rounds. Score = total cals for all 4 rounds.

WOD Notes: TD = 20-35 cals / round. DU scale = 150 singles or 60 sec of DU attempts. You should have anywhere from 60-80 secs to row each round. The goal of this WOD is to go 95%+ effort each round, since you have built in rest (which you should NEED!).

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.

6/27/2018 – WOD

Strength
Snatch – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps.

Conditioning
14 Min EMOM (with a partner)
ODD = Max Cal Ski
EVEN = Prowler Push 1 Heavy lap (60ft)
—Rest 1 min
5 Min AMRAP Muscle-ups

WOD Notes: TD = 170-350 cals / 30-50 MU. Partner A will ski while Partner B pushes prowler. You will switch movements each min and will end up doing 7 sets of ski & 7 laps of prowler pushes total. The prowler push should only take 15-25 sec max, so you will get rest some rest. Try to give 90%+ effort on the ski erg. It should be a fast pace, but not quite a sprint. MU scale = GI Janes (one athlete can only work at a time). You may do ring or bar mu.

Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×30

Announcement: A security camera has been installed in the gym. Please let me know if you have any questions regarding it & thanks for your understanding!

6/26/2018 – WOD

Strength
a) Deadlift – 4×6 @ 70-75% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps.
b) Seated (on bench) DB Press – 4×10
—Superset a/b together

Conditioning
15 Min AMRAP
1 Rope Climb 20ft (start by sitting on floor)
12 Burpees
15 KB Swings 70/53#

WOD Notes: TD = 5-7 rd. Rx for RC = L-sit legless from floor then grab feet with legs & climb. RC scale = climb to 15 ft, start from a standing position, or 3 heavy rope (arms only) pulley ascents. You do not have to jump & leave the ground for the burpees. KB Swings should be unbroken each rd. If OH mobility is limited, you may bend arms when finishing OH.

Assistance
Core: Banded Hollow Rocks – 6 sets: 45 sec on / 45 sec off

6/25/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 25% (barbell on back)
b) Back Squat – 1×20 @ 68% (little heavier than last fri)
c) One Arm High Pulls – 4×12 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats.

Conditioning
3 Rounds For Time
20 T2B (RX+ = 25)
250m Sled Drag 70/35#
20 Thrusters 95/65#

WOD Notes: TD = 13-18 min. T2B scale = 10-15 reps or V-ups (should take no more than 60 sec). Sled Drag should be a very fast walk or slow jog. Thrusters should be unbroken each round that will feel challenging. Do your best to go unbroken especially the last round!

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off (heavy as possible)
b) Strict C2B Pull-ups (supinated) – 6×8 (3 sec eccentric) or accumulate 15 negatives (if you can’t do a PU).

6/24/2018 – WOD

Open Gym: 1-4pm