Friday 3.24.17

Friday 3.24.17

Strength/Skill: Clean Pulls, 6 x 2, 85%, EMOM WOD: Ladder 10-1 reps of: Hang Power Cleans (135/85) Wall Balls (30/20) Row 100 meters after every round half of the class starts with the row, the other half ends with the row 18 min cap The News: Community Spotlight:...
Thursday 3.23.17

Thursday 3.23.17

Strength/Skill: HSPUs 7 rounds, 30 seconds of work : 30 seconds of rest accumulate max reps WOD: 4RFT 11, 9, 7, 5 Front Squats (115/85, 135/95, 155/105, 175/115) 15 T2B 15 Box Jumps (24/20) 5 Muscle Ups each round the front squat reps decrease and the weight increases...
Wednesday 3.22.17

Wednesday 3.22.17

Strength/Skill: Push Press with 2-3 sec negative, 4 x 3, every 90 seconds WOD: 20 RFT 5 DB/KB Deadlifts (50/35) [2 DBs/KBs] 3 S2O (115/75) 1 Rope Climb (or 2 modified rope climbs) 24 min cap The Scoop Happy Bday Sarah O Check out my Blog: Here Check out my Amazon...
Tuesday 3.21.17

Tuesday 3.21.17

Strength/Skill: Back Squats, 4 x 10, 55-60%, E2MOM WOD: Partner Battles 16 min AMRAP 50 DUs 20 HRPU (you can choose to do ring pushups as a challenge) 10 C2B While one partner is working on the AMRAP, the other is biking for calories (15/12).  Switch when the partner...
Monday 3.20.17

Monday 3.20.17

Strength/Skill: Snatch Pulls, 6 x 2, 85%, EMOM WOD: 20 min AMRAP 8 Snatches (135/85) 16 Lateral Bar Over Burpees 8 OHS (135/85) 2 minutes on, 1 minute off The Scoop Check out my Blog: Here Check out my Amazon Recommendations and Books: Here Open Viewing Party: 17.5...
Friday 3.17.17

Friday 3.17.17

Strength: Front Squats, 5 x 5 @ 75% of 1RM, every 90 seconds Focus on Acceleration WOD: 3 five-minute AMRAPs HSPUs T2B Goblet Squats (70/50) Round 1: 12 reps of each Round 2: 9 reps of each Round 3: 6 reps of each 2 minute rest between rounds The Scoop ONE YEAR...
Thursday 3.16.17

Thursday 3.16.17

Strength/Skill: Deadlift Singles, 5 x 3 @ 3RM, every 90 seconds Find 3RM if yours is outdated or you do not have one WOD: 4RFT 20 Box Jumps (24/20) 12 Ring Dips 5 Deadlifts (315/215) 18 minute cap The Scoop Check out my Blog: Here Check out my Amazon Recommendations...
Wednesday 3.15.17

Wednesday 3.15.17

Strength/Skill: Rope Climbs, 5 x 1 minute of max reps, rest 1 minute between rounds record total reps WOD: Partner Chipper 100 Calories (50 on bike, then 50 on rower) 80 SDHPs (95/65) 60 Burpees 40 OHS (95/65) 15 Rope Climbs One partner must be holding a plank in...
Tuesday 3.14.17

Tuesday 3.14.17

NO CLASSES TODAY – SNOWED IN Strength/Skill: Muscle Clean + Strict Press, 5 x 3, every 90 seconds WOD: 4 two-minute rounds 1 Round: 30 Jumping Split Squats (1 for 1) Max reps of Clean & Jerk with remaining time (115/75, 135/85, 155/95, 175/105) rest 2...
Monday 3.13.17

Monday 3.13.17

Strength: Back Squat, 5 x 5 @ 75% of 1RM, every 90 seconds Focus on Acceleration WOD: EMOM 6 rounds Min 1-  10 Single-arm KB Squat Cleans (55/35), alternate every 5 (1 for 1) Min 2- 17 Wall Ball sit-ups (20/14) Min 3- Max Double Unders 1-minute rest each round is 3...
Friday 3.10.17

Friday 3.10.17

Strength: Bench Press, 5 x 5, every 90 seconds WOD: For Time Row 500/400 meters 30 KB/DB Box step-overs (70/50) Row 500/400 meters 20 KB/DB Box step-overs Row 500/400 meters 10 KB/DB Box step-overs Row 500/400 meters hold 1 KB/DB on the step-overs step-overs are...
Thursday 3.9.17

Thursday 3.9.17

Skills: Toes to Bar Squat Clean (build to 70% of 1RM) WOD: Death By.. Squat Clean @ 70% (1, 2, 3, 4, 5… etc.) Toes to Bar (2, 4, 6, 8, 10… etc.) Burpee (3, 6, 9, 12, 15… etc.) Ascending EMOM of Squat Cleans(Get as far as possible) Once you fail a set...
Wednesday 3.8.17

Wednesday 3.8.17

Strength/Skill: Ladder — 10, 8, 6, 4, 2 — for time HSPU Strict Pull-up 10 min cap Scale the Movements to challenge yourself appropriately WOD: AMRAPs 4 Rounds Each round is 4 minutes of work : 1 minute of rest Double Unders buy-in every round: first round...
Tuesday 3.7.17

Tuesday 3.7.17

Strength: Back Squats, 10-8-5-3-1 Coaches, write 5RMs, 3RMs, and 1RMs on board The “RMs” should be used as a guideline Feel Free to hit a PR Begin with set of 10 @ 65% of 1RM Progressively Overload Perform a set every 2 mins WOD: 20 min Partner AMRAP 15...
Monday 3.6.17

Monday 3.6.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds Complex consists of: 1 High Hang (from hip) snatch 1 Low Hang (from knee) snatch 1 Full (from ground) snatch WOD: For Time 30/22 calories on bike/rower 20 SDHP (115/85) 15 OHS (115/85) 15 Snatches (115/85) 7 min...