Tuesday | 8.20.19

BB Cycling

Every 90 Sec for 8 Rds

Snatch + Hang Snatch

Climbing HAP

WOD 1

30 Bar MU for Time

For Time

WOD 2

3 rounds for time of:

1,000-m row

50 wall-ball shots (20/14)

100-ft. handstand walk

100 double-unders

40min Cap

Monday | 8.18.19

BB Cycling (Same as Class)

Every 2 minutes for 6 rounds

2 Clean and Push Jerk (Touch and Go) Climbing HAP

WOD:

"Gwen"

15-12- and 9 reps

Clean & Jerk

Score is weight used for all three unbroken sets.

Each set must be unbroken (touch and go at floor) only;

even a re-grip off the floor is a foul. Use same load for each set.

Strength

Every 1:45 for 8 Rds

3 Front Squat

HAP Climbing

WOD 2

21-15-9

Burpee Box Jump Over (24/20)

T2B

Friday | 8.15.19

Hi Everyone!

Gym will be closed tomorrow for a Level 1 Seminar. Please be extra clean and tidy to help the setup process. Programming below can be completed in any order and modify as needed. Saturdays’ programming will include movements that can be performed at any gym.

BB Cycling

15 min to find max for each:

• Snatch

• CJ

WOD 1

25 Weighted Hip Extensions (25/15)

Row 500 meters

25 Weighted Hip Extensions (25/15)

Row 500m

WOD 2

4 Rds

8 Front Squat (185/135)

16 Bar Facing Burpee

Goal: UB Front Squat

WOD 3

3x30’ UB HS Walks (8min max)

20 Bar MU

For time

Wednesday | 8.14.19

BB Cycling

Every 90secs for 7 Rds perform:

1 DL + 1 Hang Clean + 1 Jerk

Climbing HAP

WOD

"DT"

Five rounds for time of:

12 Deadlift (155/105)

9 Hang power clean (155/105)

6 Push jerk (155/105)

Strength

1) Every 2min for 16min

Back Squat 3 reps

Climbing HAP

2) Reverse Hyper

4x20 @ 25% of 1RM Back Squat

Tuesday | 8.13.19

BB Cycling

7min EMOM

3 Thruster (Climbing HAP)

Strength

1a) Barbell Bench 5x8

2a )Barbell Bent Over Row (pronated grip) 5x8

alternating

3) 30 Strict C2B

WOD:

"Michael"

Three rounds for time of:

Run 800 meters

50 Hip Extensions

50 Abmat Sit-ups

(Pick 1 round to do GHD Situps in place of abmat situps)

Monday | 8.12.19

BB Cycling

7min EMOM

3 Power Snatch (climbing)

Strength

Front Squat

5-5-3-3-3-2-2-2-2-1-1-1-1-1

WOD 2

"J.T."

21-15-9 reps of:

Strict Handstand push-ups

Strict Ring dips

Push-ups

WOD 1

30-20-10

Cal Row

Wall Ball

Saturday | 8.10.19

Weightlifting

Est 1RM Snatch & CJ

Strength (optional)

Est 1rm Back Squat

WOD

Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

No Time Cap

Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)

No Time Cap

Tuesday | 8.6.19

WOD:

15 rounds

20 seconds on/ 10 second off

Thruster (65/50)

From Rack

Scored as the least number of reps in any of the 15 rds.

Bar must stay in front rack for all 20sec.

BB CYCLING:

1 Jerk + 1 Pause Jerk 10sec Pause in front rack Before Jerk

Work up to heavy

Strength

1a) Bench 5x5

1b) Supinated BB Row 5x8

2a) GHD Sit-up 4x20

2b) Hip Ext 4x20

Monday | 8.5.19

Banded Back Squat

5 x Empty Bar + 10% Band Tension

3 x Empty Bar + 20% Band Tension

1 x Empty Bar + 30% Band Tension

Then build Bar weight up to 60%

Example of last rep: Bar weight 60% + 30% band tension

(Use scale to test the band tension, 1 band at a time. If you do not know how please ask some who does.)

BB CYCLING:

Every 75 Sec for 7 Rds

Hang Snatch + Snatch

Work Up to Heavy

Strength

Reverse Hyper

4x15 @ 25% of BS

WOD:

For time:

21 bench presses (135/95)

21 strict L chest-to-bar pull-ups

Run 800 m

15 bench presses (135/95)

15 strict L chest-to-bar pull-ups

Run 800 m

9 bench presses (135/95)

9 strict L chest-to-bar pull-ups

Run 800 m

Saturday | 8.3.19

Weightlifting

On a 60:00 min clock

0:00-20:00- General & Snatch Warm-up

20:00-40:00 Est 1RM Snatch

40:00-60:00 Est 1RM C&J

WOD 1

2nd Cut

800m Row

66 KB Push Press (35/26) (Handles must be under and within the chin in bottom)

132ft HS Walk

Time Cap 10min

WOD 2

1st Cut

4 Rds

400m Run

3 Legless Rope Climb

7 Squat Snatch (185/125) (or 70% of 1rm Snatch)

Friday | 8.2.19

WOD

Three rounds for time of:

Run 800 meters

50 Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

Strength

1) Front Squat

1x5 70%

1x5 75%

1x4 80%

4x3 85%

2a) DB Row 4x10

2b) DB Bench 4x10

3) Reverse Hyper

3x15 @ 25% of BS

4)Clean Pulls

6x3 @ 110%

Wednesday | 7.31.19

WOD:

Complete as many rounds as possible in 10 minutes of:

2 Clean and jerk (185/125)

1 Rope climb (15ft)

BB CYCLING:

Hang Clean + Clean + Jerk

Work Up to Heavy

Strength

Jump Squat

5x3 @ 45%

Reverse Hyper

4x20 @ 25% 1RM

Tuesday | 7.30.19

WOD:

Five rounds for time of:

7 Dumbbell front squats (50/35)

10/8 Calorie Bike on echo bike

BB CYCLING:

1 Jerk + 1 Pause Jerk 10sec Pause in front rack Before Jerk

Work up to heavy

Strength

1a) Bench 5x5

1b) Supinated BB Row 5x8

2a) GHD Sit-up 4x17

2b) Hip Ext 4x17

Monday | 7.29.19

WOD:

For time:

25 Handstand push-ups

50 Toes-to-bar

Run 800 meters

75 Push press (75/55)

150 Double-under

BB CYCLING:

Every 90 Sec for 7 Rds

Hang Snatch + Snatch

Work Up to Heavy

Strength

Reverse Hyper

3x15 @ 25% of BS

Back Squat

1x1 85%

1x1 88%

1x1 90%

1x1 92.5%

1x1 95%

1x1 97.5%

1x1 95%

1x1 92.5%

1x1 90%