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Saturdays are for Fitness

  • September 29, 2018

Endurance WOD (7:45a)
For Time:

1 Mile Run Buy-In



Then 4 Rounds:

20 Sumo deadlift high-pull (75/55)
20 Air Squats

20 Kettlebell Swings (50/35)

10 Pull Ups

20 Overhead Walking Lunge Steps (25/10)



1000 Meter Row Buy-Out

Community WOD (10:00a)
For Time:

800 Meter Run Buy-In



Then 4 Rounds:

10 Sumo deadlift high-pull (75/55)
20 Air Squats

15 Kettlebell Swings 

10 Jumping Pull Ups

20 Lunge Steps



500 Meter Row Buy-Out

HSPU Friday!

  • September 28, 2018

15-minute Handstand Push Up Practice

Warm up and test max unbroken set of kipping HSPU or modification



3 Rounds for time of:

10 Kipping Handstand Push Ups

50 Double Unders

15 Box Jumps

20 Sit Ups








Stop & Go


  • September 27, 2018

8 Minute EMOM:

6 Ring Dips

4 Rounds:
Minute 1 – 10 Deadlifts (135/95)
Minute 2 – 8 Chest-to-Bar Pull-Ups
Minute 3 – 100 Meter Sprint
Minute 4 – 10 Med-ball Squat Cleans (20/14)
*Movements are set up to sprint, then rest




. When modifying chest-to-bar pull-ups, aim to work for 30-40 seconds.

Mid-Week Ladder

  • September 26, 2018

Ladder For Time:
500 Meter Row

20 Power Cleans (95/65)

30 Wall-balls (20/14)

40 Kettlebell Swings (50/35)

500 Meter Row

40 Kettlebell Swings (50/35)

30 Wall-balls (20/14)

20 Power Cleans (95/65)
500 Meter Row


* With remaining class time, take some extra time to stretch and roll out. 


 

Front Squats + 15 Min AMRAP

  • September 25, 2018

Front Squat
5×2 – Build up to 80% throughout 5 sets

15 Minute AMRAP of:
20 Box Jump Overs (24/20)
10 Power Snatches (95/65)
15 Toes to Bar

Monday Shoulder Work

  • September 24, 2018

5×5 Strict Press
*
From the rack. If comfortable, build throughout sets to a heavy set of 5.

4 Rounds for time of:
400 Meter Run
15 Thrusters (95/65)
10 Pull Ups

Saturday Team WOD

  • September 22, 2018

Endurance WOD (7:45a)

Teams of 2 – 40 Minute AMRAP of:
50 Goblet Squats (50/35)
50 Push Press (45/35)
50 Box Step Ups (24/20)
50 Hanging Knee Raises
800 Meter Partner Run
* Split work as desired, only one person works at a time. Both partners run.

Community WOD (10:00a)

Teams of 2 – 25 Minute AMRAP of:
50 Air Squats
50 Push Press (45/35)
50 Alternating Lunge Steps
50 Hanging Knee Raises
400 Meter Partner Run
* Split work as desired, only one person works at a time. Both partners run.

EMOM Snatches & a Chipper

  • September 21, 2018

10 Minute EMOM of:
2 Squat Snatch @75%

Chipper – For Time:
20 Overhead Squats (95/65)
40 Jumping Pull Ups
60 Sit Ups
80 Double Unders
1000 Meter Row

 

Double Whammy!

  • September 20, 2018

Double Tabata of:
Sit ups & Air Squats, alternating each round
* 16 rounds total – 20 seconds of work, 10 seconds of rest

2 AMRAPS:
12 Minute AMRAP:

10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)

4 Minute Rest

12 Minute Amrap:
10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)



Mid-Week Metabolic Conditioning

  • September 19, 2018

15 minute Double Under Practice
Warm up and test max unbroken set

Fight Gone Bad
3 Rounds for Reps:
1 Minute Wall-balls (20/14)
1 Minute Sumo deadlift high-pull (75/55)
1 Minute Box Jumps (20 for both)
1 Minute Push-press (75/55)
1 Minute Row (Calories)
1 Minute Rest

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