TUESDAY

fullsizerender-67WOD

Aerobic:
3 Minute AMRAP
Bar Facing Burpees

MetCon:

For Time
50 Double Unders
21 Kettlebell Swing (53/35)
15 Back Squats (185/125)
5 Rope Climbs
40 Double Unders
18 Kettlebell Swing
12 Back Squats
4 Rope Climbs
30 Double Unders
15 Kettlebell Swing
9 Back Squats
3 Rope Climbs
20 Double Unders
12 Kettlebell Swing
6 Back Squats
2 Rope Climbs
10 Double Unders
9 Kettlebell Swing
3 Back Squats
1 Rope Climb

Strength (Done on your own):
Single Arm Kettlebell Bench Press (In Glute Bridge Position) 4 x 8 (each side)
Ring Rows 4 x 8 (elevate feet to increase difficulty)
Side Plank 4 x 1:00 (each side)

 

 

MONDAY

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MetCon:
12 Minute AMRAP
3 C2B Pull-Ups
6 Air Squats
9 AbMat Sit-Ups
*Every 3 rounds, increase reps of each mov’t by 3

Strength:
Power Clean 3-3-3-3-3
Clean High Pull 2-2-2-2
Clean Deadlift 1-1-1

Aerobic Interval:
4 Rounds
:45 Row (Calories)
Rest 1:15
:45 Assault Bike (Calories)
Rest 1:15

SUNDAY

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MetCon:
20 Minute AMRAP

Walking Lunge With Med Ball (10 yd)
10 Hand Release Push-Ups
Walking Lunge With Med Ball (10 yd)
20 Single Arm Kettlebell Swing (Russian) (53/35)

Aerobic Interval:
8 x 100 yd Shuttle Sprint
(rest 1:1)

 

SATURDAY

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Teams of 3 Strength:
90 Hang Power Cleans (155/105)
*Bar cannot touch the ground. If bar drops or goes below knee level, teams must accumulate 30 calories on the AAB (10 each) before continuing.

Teams of 3 MetCon:
60-45-30-15 For Time Of:
Handstand Push-Ups
Toes-to-Bar
Box Step-Up

(3 partners rotate through, complete 1/3 of reps each. Only working while designated hold is maintained by one other team member.)
-HSPU: HS Hold
-Toes-to-Bar: Dead Hang Hold
-Box Step-Up: Wall Sit

 

FRIDAY

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Strength:
Overhead Squat
10:00 to build to a heavy single
Then,
3 x 5 Overhead Squat (75% of heavy single)

MetCon:
1.) CrossFit Games Open Workout 11.1/14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

2.) 2:00 AMRAP
Bar Facing Burpees


THURSDAY

img_1503No 9:30 am Open Gym today

Open Gym
5:30 AM-7:00 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

Active Recovery WOD:
1.) 4 Minutes x 4 Rounds
30 Cal Row
20 Cal AAB
ME Shuttle Run
(3:00 rest between rounds)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills and weaknesses.

WEDNESDAY

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Strength:
Overhead Complex
3 Push Press + 3 Push Jerks + 2 Split Jerks

MetCon:
10 Minute AMRAP
2 Box Jumps (30/24)
1 Deadlift (315/225)
4 Box Jumps
2 Deadlifts
6 Box Jumps
3 Deadlifts
etc…

Aerobic Interval:
4 rounds for time of:
Assault Bike Calories- 30 secs
Double Under- 30 secs
Rest 3 minutes between rounds

TUESDAY

fullsizerender-66WOD

MetCon:
1.) 15 Minute AMRAP:
50 Wall Balls (20/14)
25 Pull-ups
50 AbMat Sit-ups
25 Burpees
50 AbMat Sit-ups
25 Pull-ups

2.) 500 m Row Time Trial 

Strength (done on your own):
Kettlebell Bench Press 12-12-12-12
Banded Row 12-12-12-12
Banded Pull Through 12-12-12-12

MONDAY

img_1470Regular Class Schedule Today

WOD

Aerobic Interval:
Death by Shuttle Sprint
*With a continously running clock perform: shuttle sprint 20 yd in the first min., shuttle sprint 20 yd + 20 yd in the second min, etc…
(10:00 cap)

Strength:
12:00 Minute EMOM
3-Position Clean (build to a heavy set)
Clean + Hang Clean (BK) + Hang Clean (AK)
*Drop/reset after each

MetCon:
For Time
27-21-15-9
Push Press (95/65)
Kettlebell Swing (53/35)

 

SUNDAY

img_1459WOD

Strength:
Sumo Deadlift
5-3-1-1-1-3-5 
Build to a heavy single
(drop 10% for each 1-3-5)

Aerobic Interval:
Tabata
Double Unders

MetCon:
For time:
30 Kettlebell Snatches (53/35)
30 Kettlebell Cleans
30 Kettlebell Push Jerks
*30 reps of each movement, each side. Accumulate anyway.