Strength
Back Squat – 5×3 @ 92.5%
—A little heavier than last week
Conditioning
For Time
50 KB Swings 70/53lb
50 T2B
Run 1 mile
WOD Notes: You may scale the WOD by doing 5 Rd of 10 KB Swings/10 T2B.
Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.
Strength
Bench Press – 5×5 @ 87.5%
—Same weight as Tuesday
Conditioning
2 Rounds For Time
21 Deadlifts 185/115lb
15 Burpees
15 Front Rack Lunges 185/115lb
15 Burpees
9 Thrusters 185/115lb
15 Burpees
WOD Notes: Use the same weight for all 3 movements. BB weight should be 40% of DL. DL will feel light, but thrusters should feel heavy.
Coach Eric getting scap jacked!
Strength
Back Squat – 5×3 @ 90%
—Same weight as Monday
Conditioning
Make Up Day! If you were here everyday this week you can do this:
5 Rounds
1 Rope Climb 20ft
8 DB 45/25lb Burpee Box Step-Over 20″
20 Cal Ski/Rower
—Rest 2 minutes between rounds
Strength
Snatch – 2 Every 90 sec for 9 Minutes (use 80% for 1st 3, 85% for last 4)
—Full snatch is preferred, however you may power if mobility is limited in OHS
Conditioning
For Time
100 Double Unders
30 DB Snatches (alternating) 70/45lb
20 C2B Pull-ups
Row 1k
20 C2B Pull-ups
30 DB Snatches (alternating) 70/45lb
100 Double Unders
Assistance
3×8-10 Strict Pull-ups (use weight if necessary)
WOD Notes: Scaling for DU is 250 singles. DB Snatch weight should be light so you can get through the reps quickly. You may do chin over bar pull-ups if C2B is too difficult.
Strength
BB Complex – 1 Sq Clean + 1 Hang Sq Clean + 1 Split Jerk – 1 every 90 sec for 9 minutes
—Use 85% of your max CnJ for all 7 lifts
Conditioning
15 Min AMRAP
50 Wall Balls 30/20lb
10 Clean n Jerks 225/145lb
15 Ring Muscle-Ups
Assistance
3×12 GHD Back Extensions (weighted)
WOD Notes: WB weight is a little heavier than you normally use. Black line is Rx’d for men & women in this WOD. CnJ weight is 73% of your 1RM. You may scale the reps of MU down to 7-10 each round. You may also scale the movement to banded MU or 15 burpees/15 Strict Pull-ups.
Strength
Bench Press – 5×5 @ 87.5%
—Week 4. Little heavier than last week
Conditioning
6 Rounds For Time
5 Hang Power Snatch 155/105lb
10 T2B
15 Box Jump Overs 24/20″
Midline
4x ME Weighted GHD Sit-up Hold (at least 30 sec each set)
—Focus on pulling ribs down/maintain hollow position/don’t arch low back
WOD Notes: HPS weight should be 75% of 1RM (should get heavy towards the end but be able to do 5 unbroken). You may do box jump overs any way you want (lateral or facing).
Jenny K – Hanging out in the bottom of snatch
Strength
Back Squat – 5×3 @ 90%
—Week 3. Use a little heavier than last week
Conditioning
2 Rounds (each round is fast)
30 Burpees
30 DB Thrusters 45/30lb
750m Row
—Rest 2 minutes between rounds
WOD Notes: Pick DB where you can do the thrusters in no more than 3 sets. Both rounds should be as fast as possible, so that means your 2nd round should not be faster than your first.
Katie & Christy leaving it all out there during final WOD!
Strength
Bench Press – 5×5 @ 85%
—Week 3. Same as Tuesday
Conditioning
20 Min AMRAP – ECC Online Qualifer WOD #3
50 Wall Balls 20/14lb
50 Double Unders
40 Box Jumps 24/20″
40 T2B
30 C2B Pull-ups
30 Bar Facing Burpees
20 Cleans 145/100lb
20 Jerks 145/100lb
10 Snatches 145/100lb
10 Muscle-Ups or 10 Cal Ski Erg
Reminder: 10am class only on Saturday. No Open Gym!
***Good luck to all Ragers competing at the Lumber Games tomorrow!
Strength
Back Squat – 5×3 @ 87.5%
—Week 2. Same weight as Monday
Conditioning
Make-up Day! If you have made it in everyday this week you can do Saturday’s WOD, which will be:
20 Min AMRAP – ECC Online Qualifer WOD #3
50 Wall Balls 20/14lb
50 Double Unders
40 Box Jumps 24/20″
40 T2B
30 C2B Pull-ups
30 Bar Facing Burpees
20 Cleans 145/100lb
20 Jerks 145/100lb
10 Snatches 145/100lb
10 Muscle-Ups or 10 Cal Ski Erg
Reminder: 10am class only on Saturday. No Open Gym!
Strength
BB Complex – (1 Clean + 1 Push Jerk + 1 Split Jerk) – 1 every 90 sec for 9 Minutes @ 85%+
—7 total lifts. Should be a full clean
Conditioning
3 Rounds For Time
6 Power Cleans 205/125lb
1 Legless Rope Climb 15ft
8 Front Rack Lunges 205/125lb
1 Rope Climb 20ft
6 Push Jerks 205/125lb
WOD Notes: BB weight is about 70% of your 1RM Power Clean. Use the same weight for all 3 movements. You may scale legless by using your legs or if you can’t do a RC you may do 3 up/downs.
Announcement: There will only be a 10am class this Saturday due to the Lumber Games @ Paul Bunyan CF.
