WODs

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:...

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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...

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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...

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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...

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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...

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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...

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Strength/Skill: Deadlift Singles, 5 x 3 @ 3RM, every 90 seconds Find 3RM if yours is outdated or you do not have one WOD: 4RFT 20 Box Jumps (24/20) 12 Ring Dips 5 Deadlifts (315/215) 18 minute cap The Scoop Check out my Blog: Here Check out my Amazon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

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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...

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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 minutes...

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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...

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