Monday 7.24.17

Monday 7.24.17

Strength/Skill: Back Squats, 3 x 10, @ 55%, every 2 minutes (Friend: Wall Sit for as long as their friend is squatting) WOD: Partner Chipper Stations 3 Stations – 8 minutes at each Station 1: 50 DB Snatches, 1 for 1 (50/35) (partner will do this as well) 100 DB...
Friday 7.21.17

Friday 7.21.17

Strength/Skill: Deadlifts, 3 x 3, singles, every 2 minutes set 1 at 75%, set 2 at 80%, set 3 at 85% WOD: 3 Rounds Each round consists of 3 parts: Part 1) 1 min max Bike Cals, record score, then immediately into… Part 2) 2 min AMRAP of: 5 Wall Balls (30/20) 5...
Thursday 7.20.17

Thursday 7.20.17

Strength/Skill: Snatch & OHS Complex, 4 x 1, every 90 seconds 1 Complex = 1 Snatch + 3 OHSs If you Squat Snatch, it DOES NOT count as an OHS WOD: Partner AMRAPs 10 minute relay of running 1 lap Partner A runs 1 lap, then Partner B runs 1 lap, then Partner A, then...
Wednesday 7.19.17

Wednesday 7.19.17

Strength/Skill: Clean Pull + Clean Complex, 6 x 1, every minute 1 Complex = 1 Clean Pull + 1 Clean Build up to a heavy set WOD: For Time 3 RFT 10 Burpee Box Jump Overs (24/20) 5 Power Cleans (155/105) 10 HRPUs 1 min mandatory rest / adjust weights / record time 2 RFT...
Tuesday 7.18.17

Tuesday 7.18.17

Strength/Skill: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 75% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00 to...
Monday 7.17.17

Monday 7.17.17

Strength/Skill: Thruster, 6 x 1, EMOM Perform 1 Thruster every minute for 6 minutes Off of the racks WOD: Fran & AMRAP 21 – 15 – 9 reps of: Thrusters (95/65) Pullups 8 min cap (0 to 8:00) then, for 15 minutes (8:00 to 23:00), work on the following...
Friday 7.14.17

Friday 7.14.17

Strength/Skill: Front Squats, 5 x 3, 60%, every 90 seconds Perform 3 front squats every 90 seconds at 60% of your one rep max for 5 rounds 3 – 1 – 2 Tempo Each rep should consist of a 3-second decent, 1-second pause in the hole, and a 2-second ascent WOD:...
Thursday 7.13.17

Thursday 7.13.17

Strength/Skill: Snatch Pull & Snatch Complex 1 Complex = 1 Snatch Pull + 1 Snatch 6 x 1 Complex, EMOM WOD: 20 min AMRAP, Ascending Reps Run 2 Laps (same every round) SDHP – 1, 2, 3, 4, etc. Snatch – 2, 4, 6, 8, etc. Deadlift – 3, 6, 9, 12, etc....
Wednesday 7.12.17

Wednesday 7.12.17

Strength/Skill: Row Intervals, 4 x 250m 4 rounds of max effort 250m row intervals Work with a partner, alternate with one another 4 separate scores, one for each round 12 min cap WOD: 5RFT 15 Abmat Situps 12 Wall Balls (30/20) 9 T2B **3 Burpees, to a target, EMOM** 22...
Tuesday 7.11.17

Tuesday 7.11.17

Strength/Skill: Back Squats, 7 x 3, 55%, EMOM 2 second active pause in the hole WOD: Partner Relay Part 1: 6RFT 5 KB Squat Cleans (70/50) 10 Single-arm DB Cleans (from floor, 1 for 1) (50/30) 15 HRPUs Partners complete 6 rds (will end up being 3 rds each) One partner...
Monday 7.10.17

Monday 7.10.17

Strength/Skill: Z Press, 5 x 5, every 90 seconds A Z-Press is sitting on the ground with straight legs and doing a strict press overhead with the barbell. Increase weight each round, build to a heavy 5 reps. WOD: AMRAPs For 7 minutes: 9 Hang Clean & Jerks (115/75)...
Friday 7.7.17

Friday 7.7.17

Strength/Skill: Banded Deadlifts, 5 x 2 @ 65% (weight on bar, not including band tension), EMOM Perform 2 Deadlifts every minute for 5 rounds Load the bar up to 65% of your one rep max weight, the addition of a band will increase the load at the top of the lift Really...
Thursday 7.6.17

Thursday 7.6.17

Sprint Work: Rowing and Snatches (The goal is to move FAST) With 9 Minutes on the clock perform 0:00-3:00: Round 1: 10/7 Cals on Rower + 3 Snatches at 75% With the remaining time rest 3:00-6:00: Round 2: 10/7 Cals on Rower + 2 Snatches at 80% With the remaining time...
Wednesday 7.5.17

Wednesday 7.5.17

Strength/Skill: Push Press, 5 x 5, every 90 seconds WOD: 30 min AMRAP 25 Abmat Situps 20 American Swings (50/35) 15 Box Jumps (24/20) 10 S2O (155/105) 5 OHS (155/105) The News: THE BOX WILL BE CLOSED FROM FRIDAY, JULY 7TH 11AM UNTIL MONDAY 5:30AM CLASS. Community...
Monday 7.3.17

Monday 7.3.17

Strength/Skill: Back Squats, 6 x 2, 90%, E2MOM 2 Back Squats at 90% of your one rep max every 2 minutes for 6 rounds WOD: Catch me if you can – Team Follow the Leader 15/10 Bike Cals (go HARD) 3 Squat Cleans (185/135) 8 Lateral Burpees, over the bar Teams of 3...