Wednesday January 22nd
Wednesday
CLOSED FOR WEATHER CONDITIONS
Wednesday
CLOSED FOR WEATHER CONDITIONS
Tuesday January 21st
Tuesday
CLOSED FOR WEATHER CONDITIONS
Tuesday
CLOSED FOR WEATHER CONDITIONS
Monday January 20th
Monday
A. Handstand Walk and Pistol Skill Work
B. For Time:
5-10-15-20-25
Chest To Bar Pull Ups
Single Dumbbell Push Press (50,35)
*30 Double Unders Between Sets*
Thursday March 7th
A. Partner Wod š„³
As Many Reps as Possible in 5 Minutes
150 Meter run
As Many Reps as Possible in 5 Minutes
Calorie row
As Many Reps as Possible in 5 Minutes
Kettle Bell Swings (pick weight)
As Many Reps as Possible in 5 Minutes
Plate Sit-ups (pick weight)
As Many Reps as Possible in 5 Minutes
150 Meter run
*partners split the 5 minutes however to accumulate as many reps as possible with one athlete working at a time
*runs must be completed to count no half distance credit
*150meters=15 reps
A. Partner Wod š„³
As Many Reps as Possible in 5 Minutes
150 Meter run
As Many Reps as Possible in 5 Minutes
Calorie row
As Many Reps as Possible in 5 Minutes
Kettle Bell Swings (pick weight)
As Many Reps as Possible in 5 Minutes
Plate Sit-ups (pick weight)
As Many Reps as Possible in 5 Minutes
150 Meter run
*partners split the 5 minutes however to accumulate as many reps as possible with one athlete working at a time
*runs must be completed to count no half distance credit
*150meters=15 reps
Wednesday March 6th
A. Every Minute on The Minute For 6 Rounds
5 Touch nā Go Power Snatch @ pick weight
*a weight you can complete the whole Emom at but is also relatively challenging. Will be a weight similar to something you would use in a Metcon but maybe plus 5-10lb.
B. 7 Rounds for Reps of:
60 seconds work (first set of athletes work)
15 seconds transition time
60 seconds work (second set of athletes work while first set rests)
15 seconds transition time
Calorie Echo Bike
*each time athlete work equals 1 round
C. As Many Rounds as Possible in 7 Minutes:
5 Hang Squat Snatch (pick weight)
30 Double Unders
A. Every Minute on The Minute For 6 Rounds
5 Touch nā Go Power Snatch @ pick weight
*a weight you can complete the whole Emom at but is also relatively challenging. Will be a weight similar to something you would use in a Metcon but maybe plus 5-10lb.
B. 7 Rounds for Reps of:
60 seconds work (first set of athletes work)
15 seconds transition time
60 seconds work (second set of athletes work while first set rests)
15 seconds transition time
Calorie Echo Bike
*each time athlete work equals 1 round
C. As Many Rounds as Possible in 7 Minutes:
5 Hang Squat Snatch (pick weight)
30 Double Unders
Tuesday March 5th
A. 5 Sets of 2 Tempo Front Squat (32x2) @65-70%
*three second negative (down)
*two second pause at bottom
*explode up
*take a solid pause and deep breath at top
B. As Many Rounds as Possible in 15:
7 Shuttle Runs 20ā
7 Toes to Bar
3 Wall Walks
A. 5 Sets of 2 Tempo Front Squat (32x2) @65-70%
*three second negative (down)
*two second pause at bottom
*explode up
*take a solid pause and deep breath at top
B. As Many Rounds as Possible in 15:
7 Shuttle Runs 20ā
7 Toes to Bar
3 Wall Walks
Monday March 4th
A. 4 Sets of 4 Deadlift Singles @ 75-80%
B. 4 Rounds:
10 Hang Power Cleans (115,75)
5 Shoulder to Over Head
10 Back Squat
200m Ski
A. 4 Sets of 4 Deadlift Singles @ 75-80%
B. 4 Rounds:
10 Hang Power Cleans (115,75)
5 Shoulder to Over Head
10 Back Squat
200m Ski
Thursday February 29th
A. Partner WOD š„³
As Many Rounds As Possible in 18 Minutes
400 Meter Run
30/20 Push Ups
40 Cal Echo Bike
30 Burpees
400 Meter Ski
30 Step Alternating Lunges
*split work however
A. Partner WOD š„³
As Many Rounds As Possible in 18 Minutes
400 Meter Run
30/20 Push Ups
40 Cal Echo Bike
30 Burpees
400 Meter Ski
30 Step Alternating Lunges
*split work however
Wednesday February 28th
A. 7 Rounds for Reps
40 seconds work
20 seconds rest
Calorie Row
B. 4 Sets of 3 Tempo Bench Press (03x2) @ 60-70%
C. As Many Reps As Possible In 6 minutes
7 Wallballs (20,14)
6 Kettle Bell Swings (55,35)
A. 7 Rounds for Reps
40 seconds work
20 seconds rest
Calorie Row
B. 4 Sets of 3 Tempo Bench Press (03x2) @ 60-70%
C. As Many Reps As Possible In 6 minutes
7 Wallballs (20,14)
6 Kettle Bell Swings (55,35)
Tuesday February 27th
A. Every Minute On The Minute For 8 Rounds
1 Hang Clean + 1 Push Jerk @ work up each minute but not exceeding 75-80% of max Push Jerk or Clean
B. As Many Rounds As Possible in 12 Minutes
4 Hand stand push ups
12 Abmat Sit ups
6 Alt Dumbbell Squat Cleans (50,35)
12 CrossOvers
A. Every Minute On The Minute For 8 Rounds
1 Hang Clean + 1 Push Jerk @ work up each minute but not exceeding 75-80% of max Push Jerk or Clean
B. As Many Rounds As Possible in 12 Minutes
4 Hand stand push ups
12 Abmat Sit ups
6 Alt Dumbbell Squat Cleans (50,35)
12 CrossOvers
Monday February 26th
A. 4 Sets of 3 Tempo Back Squat (02x2) @65-70%
B. 6 Rounds for Time:
12 Power Snatch (75/55)
100 Meter run
9 Pull Ups
A. 4 Sets of 3 Tempo Back Squat (02x2) @65-70%
B. 6 Rounds for Time:
12 Power Snatch (75/55)
100 Meter run
9 Pull Ups
Friday February 23rd
A. For Time:
60 Kettlebell Swings (55,35)
50 Front Squats (95,65)
40 Kettlebell High Pulls
30 Snatches
20 Kettlebell Over Head Lunges
10 Hang Clean And Jerks
A. For Time:
60 Kettlebell Swings (55,35)
50 Front Squats (95,65)
40 Kettlebell High Pulls
30 Snatches
20 Kettlebell Over Head Lunges
10 Hang Clean And Jerks