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Workout of the Day (WOD)

December 7, 2017

1. Warm-up
3 Steady Rounds:
12 KBS 53/35
Run 100m
:30 Goblet Squat Hold
Run 100m

2. Strength
Find a 1RM Front Squat

3. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

Lite Class

5 Rounds:
AMRAP 5 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
100m run
Rest :60

December 6, 2017

1. Warm-up
Steady Through
2:00 Banded Glute Activation
3:00 Row
30 Push Press 95/65

2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)
Warm best place to buy generic viagra online up the Push Press and Split Jerk before you start either one. After the first 10 minute window, give yourself a minute or two to transition, but not longer than that.

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
There is a middle ground of not too fast and not too slow each round (sounds obvious right?). But sprinting through the first couple rounds to “maximize rest” will burn you out. Going through too slow will not provide any rest. Find that sustainable happy medium that may allow you to increase output as you go.

Lite Class

Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Burpees

*Add 3 Burpees every round. Once you fail run 1 mile and start back at the beginning.

December 5, 2017

1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike/Row
10 Good Mornings

2. Strength
Find a 3RM Back Squat
You should plan on hitting several warm ups sets of 3-5 reps. Use your (hopefully) new 1RM found during cycle 1 as a guide as making educated jumps in weight.

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
The Farmer’s Carry weights allow males to grip (2) 70lb KBs in each hand, and females to grip a 53lb and 35lb OR heavy DBs in each hand. Farmer’s Handles are preferred, but we understand not everybody has access.

Lite Class

400m Lunge Buy In Then

3 Rounds of
15 Push Press
20 Squat Jumps
Run 400m

December 4, 2017

1. Warm-up
3 Steady Rounds:
:30 Supinated Hang from pull up bar
8 BTN Push Press into 8 OHS
8 Front Squats

2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
Take as many warm up reps as you want, but when you start actually making attempts at a max, keep it to three on each lift. If you need one mulligan, take it.

3. Met-Con
3 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
You need to remain very calm mentally during this piece. Getting out of control will make you take unnecessary breaks and likely make you miss double unders. Keep transitions smooth, and singles on Cleans is likely your best bet.

Lite Class

5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
400m run
8 Push Jerk 185/135lbs
25 Double Unders

December 1, 2017

1. Warm-up
2 Steady Rounds:
15 Light Pause Front Squats
:30 Freestanding Handstand Hold
30 Calorie Row

2. Strength
Back Squat
5×5 @ 80%

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time

4. 3 Rounds:
3:00 Row for Distance in meters
Rest 3:00

Lite Class

Class Warm-up then

3 Rounds:
3:00 Row for Distance in meters
Rest 3:00 (200m run then rest remaining time)

Deck Of Cards

November 30, 2017

1. Warm-up
3 Steady Rounds:
Run 200m
15 Banded cialis Good Mornings
10 Push Press

2. Oly
Split Jerk
8×1 80-90%

3. Interval
5 Rounds:
AMRAP 2 Minutes
10 Clean and Jerk
Max Bar Facing Burpees in remaining time
Rest 2:00
C&J Weights:
R1 135/95lbs
R2 165/115lbs
R3 185/125lbs
R4 205/135lbs
R5 225/155lbs

Lite Class

Class Warm-up then

Class WOD

November 29, 2017

1. Warm-up
4 Steady Rounds:
12 Jumping Lunges
8 Good Mornings
4 Strict Pull-ups

2. Strength
Back Squat
2-2-2-2-2
As heavy as possible.

3. Interval
3 Rounds:
12 Front Squats 205/145lbs
15 Toes to Bar
18 Kettlebell Snatch 70/53lbs
(9 each arm.)
Rest :90

Lite Class

Class Warm-up then

3 Rounds:
12 Front Squats
15 Back Squats
18 Deadlifts
21 Hanging Knee Raises
24 Hollow Rocks

November 28, 2017

1. Warm-up
2 Rounds:
10 light Snatches
Run 400m

2. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
Every 2:00 for 7 rounds
1 Snatch @90% and 30 Double Unders

3. Met-Con
AMRAP 10:00
100m run
9 Sumo DLHP 135/95lbs
6 Muscle Ups

Lite Class

Class Warm-up then

4 Rounds of
50 Double Unders
200m run
9 Sumo DLHP with a KB
6 - 1 arm Bent Over Rows each side

Then 4 rounds of

200m run
12 T2B
9 Ring Rows
6 Goblet Squats

November 27, 2017

1. Warm-up
3 Steady Rounds:
20 Lunges each leg
15 Empty Bar Thrusters

2. OLY
Clean and Jerk
10:00 to build up to 75-80% of your 1RM C&J 

Then 

Every 2:00 for 6 rounds 

3 C&J @75-80% and 5 Strict Pull-ups 

3. Met-Con
For Time:
60 Alternating Pistols
40 Single Arm Push Press 50/30lbs
20 Ring Dips

Lite Class

Class Warm-up then

For Time:
60 Split Squats each leg
40 Single Arm Push Press 
20 Ring Dips
Then

60 Sit-ups 
40 Burpees 
20 Pull-ups 

November 24, 2017

Open Gym 9-11am and 3-5pm

1. Warm-up
2 Steady Rounds
15 Light Snatch Balance
15 Chest to Bar Pull-ups
30 Calorie Bike

2. Strength
Back Squat
Speed Work
8×3 @ 70%
 

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.
 

4. Interval
Dumbbell “DT”
DBs 50/30lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
Rest :30
 

Lite Class

Dumbbell “DT”
DBs 50/30lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
500m Row

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