WEDNESDAY

WOD

A.) Every 2:00 For 6:00
1 Snatch High Pull + 1 Hang Power Snatch + 1 High Hang Squat Snatch
*Build across sets

B.) Every 2:00 For 6:00
2 Power Snatch + 1 Hang Squat Snatch (ak)
*Build across sets

C.) Every 2:00 For 6:00
1 Squat Snatch
*Build to a max

D.) Every 2:00 For 6:00
1 Clean High Pull + 1 Hang Power Clean (ak) + 1 Front Squat + 1 Jerk
*Build across sets

E.) Every 2:00 For 6:00
1 Power Clean + 1 Hang Clean + 1 Jerk
*Build across sets

F.) Every 2:00 For 6:00
1 Clean and Jerk
*Build to a max

 

 

TUESDAY

WOD

MetCon:
4 Minute AMRAP:
15 Assault Bike Calories
30 Wall Balls (20/14)
15 Chest-to-bar Pull-ups
30 Box Jump Overs (24/20)
15 Toes-to-bars
30 Sumo Deadlift High-pulls (115/75)
15 Toes-to-bars
30 Shoulder-to-Overheads (115/75)
15 Chest-to-bar Pull-ups
30 Medicine Ball Cleans (20/14)

-Rest 2:00-

8 Minute AMRAP:
*Proceed through the same sequence of movements and reps from the beginning

-Rest 2:00-

For Time:
*Complete the entire sequence of movements and reps chipper style

 

MONDAY

WOD

Benchmark:
“The Ghost”
6 rounds For Max Reps of:
1:00 Row (calories)
1:00 Burpee
1:00 Double Under
1:00 Rest

Strength:
Front Squat
12-12-12-12

SUNDAY

WOD

Strength:
5 Rounds Not For Time
10 Barbell Goodmornings (increase each round)
10 Weighted Pull Ups
*12/10 Calorie Assault Bike after each round (as fast as possible)

MetCon:
3 Rounds For Time

400 m Run
15 Power Snatches (135/95)


 

SATURDAY

(We now have a 9:00 am & 10:00 am class on Saturdays)

WOD

Teams of 3:
For Max Reps
6:00 AMRAP – AAB Calories (alt. every 10 cals)
6:00 AMRAP – S2O (185/115) (alt. every 5 reps)
6:00 AMRAP – Rope Climbs (alt. every 1 rep)
4:00 AMRAP – AAB Calories
4:00 AMRAP – S2O
4:00 AMRAP – Rope Climbs
2:00 AMRAP – AAB Calories
2:00 AMRAP – S2O
2:00 AMRAP – Rope Climbs

FRIDAY

WOD

Strength:
Deadlift
5-5-5
Build to a heavy/max 5

MetCon:
For time:
100 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (225/155)
25 Bar Facing Burpees
25 Deadlifts
50 Wall Balls
100 Double Unders

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *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

WOD

Benchmark:
“Lynne”
5 Rounds For Max Reps
Bench Press (1 x Bodyweight)
Pull Ups
(rest as needed between rounds and movements, but must be completed within the 35 minute time cap)

Strength/Midline:
Every Minute for 12 Minutes (alt.)
:30 Hollow Hold
:30 Slow Farmer’s Carry + OH Carry (53/35 lbs)
(one arm holding KB in farmer carry position and opposite arm in overhead carry position)

TUESDAY

WOD

Skill:
Rowing

MetCon:
Every 10 minutes for 40 minutes (alt.)
1 Mile Run
2 k Row
1 Mile Run
5 k Assault Bike
(rest the remainder of each 10 min. interval once complete)
*scaling option will be available

 

 

MONDAY

WOD

Strength:
Back Squat
3-3-3-3-3
Build to a heavy/max 3

MetCon:
8 Minute AMRAP
10 Kettlebell Hang Squat Cleans (53/35)
10 Toes-to-bars