Blog

1/2/2018 – WOD

Conditioning
5 Rounds For Time
10 Back Rack Lunges (50% of Back Sq)
2 Rope Climb 20ft
20 Burpees

WOD Notes: There is no strength programmed today, since WOD will take 15+ min and I’d like for you to complete at least (2) assistance exercises with the remaining time left in class. Lunges should feel heavy, but not to the point to where you’re failing. RC scale = climb 12-15 ft, do 4 down/ups, or 15 ring rows.

Assistance
a) RDL – 4×7 @ 65%
b) DB Floor Press – 4×10 (heavy)
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off

1/1/2018 – Happy New Year!

***Today’s Schedule: Open Gym 9-1pm***

Strength
Back Squat – 10×2  (start @ 75% & build to a heavy set of 2)

Conditioning
For Time
4 Dball Over Shoulder 150/100#
20/15 Cal Bike (12/8 Assault)
8 Dball Over Shoulder
40/30 Cal Bike (25/15 Assault)
12 Dball Over Shoulder
60/50 Cal Bike (40/30 Assault)
16 Dball Over Shoulder
80/65 Cal Bike (50/40 Assault)

WOD Notes: TD = 15-18 min. You may scale the reps and use a heavier ball if necessary.

Assistance
12 Min EMOM (same as last wk)
ODD = 6-8 Strict PU (c2b)
EVEN = 45 sec plank (weighted)

12/31/2017 – NYE

Today
Open Gym: 11-1pm

Tomorrow’s Schedule (New Years Day)
Open Gym: 9-1pm

Announcement: Nutrition Challenge Meeting is Saturday January 6th after the 10am class!

12/30/2017 – WOD

Conditioning
For Time
15 Power Snatches 135/95#
20 C2B Pull-ups  (RX+ = 25)
30 Thrusters 115/75#
35 Bar Facing Burpees
200 Double Unders
35 Bar Facing Burpees
30 Thrusters 115/75#
20 C2B Pull-ups  (RX+ = 25)
15 Power Snatches 135/95#

WOD Notes: TD = 18-23 min. PS should be a little heavier than the thrusters. The plates touching floor must weigh more than the empty bar. C2B Scale = chin over bar or ring rows. Thrusters should be done in 3-4 sets with minimal rest between. DU scale = 75-100 DU, 400 singles, or 4 min clock of max reps.

12/29/2017 – WOD

Strength
Back Squat – 7×3 (start @ 75% & build to a heavy set of 3)

Conditioning
Make-up/Skill Day!

Assistance
a) DB Shoulder Press (both arms at same time) – 5×8 (heavy)
b) One Arm Farmers Carry (march in place) – 4×45 sec each arm (use 30% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)

12/28/2017 – WOD

Strength
Halting Snatch – 1 rep every 45 sec for 15 reps @ 75-85%
—Pull bar off the floor & pause just below the knee for a sec

Conditioning
18 Min AMRAP (relay style with a partner)
12 DB Snatches (6R + 6L) 80/50#
20/15 Cal Bike (12/8 assault)

WOD Notes: TD = 10-12 rd. Partner B will start when Partner A finishes the entire round. You must do all 6 reps (touch n go) in one arm before switching.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×12 (5 sec count down + 3 sec count up)

12/27/2017 – WOD

Strength
Clean (full) + Push Jerk + Split Jerk – 5 sets
—Start @ 80% of CnJ & work up to a heavy complex

Conditioning
5 Rounds For Time
5 Clean n Jerk @ 65%
10 GI Janes
—Rest 2 min when finished then…
100/80 Cal Ski For Time (with a partner switch every 10 cal)

WOD Notes: TD = 12-15 min. CnJ (no squat) should feel fairly heavy to where you have to do singles & focus on each lift. For the GI Janes, pick a PU bar that’s above your reach if you can do an unassisted PU. There is a 5 min cap for the ski erg!! Do 50/40 cal alone if you don’t have a partner for the ski erg.

Assistance
a) Deadlift – Work up to 95%, then do 3×10 RDL @ 65%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off

12/26/2017 – WOD

Strength
Back Squat – 6×4 (start @ 75% & build to a heavy set of 4)

Conditioning
For Time (Time Cap 20 min)
10 Wall Balls 20/14# To 10ft
10/7 Cal Row
20 Wall Balls
20/15 Cal Row
30 Wall Balls
30/22 Cal Row
40 Wall Balls
40/30 Cal Row
50 Wall Balls
50/40 Cal Row

WOD Notes: TD = 15-18 min. WB should feel light to where you can do sets of 15-20 even when fatigued! Scale the # of cals if you have a hard time pulling over 800 cals/hour.

Assistance
12 Min EMOM
ODD = 6-8 Strict PU (c2b)
EVEN = 45 sec plank (weighted)

Today’s Hours
5:30am – Class
8am – Class
2-4pm – Open Gym
4pm – Class
5pm – Class
6pm – Class
7pm – Class

12/25/2017 – Merry Christmas!

CLOSED!

Tomorrow’s (Tuesday) Hours
5:30am – Class
8am – Class
2-4pm – Open Gym
4pm – Class
5pm – Class
6pm – Class
7pm – Class

12/24/2017 – Christmas Eve

Open Gym: 11-1pm