Wednesday | 10.16.19

WOD A

50 Devils Press (50/35)

50 Burpees

For Time

WOD B

30-25-20-15-10

UB Wall Ball

10-15-20-25-30

Cal Row

Ex: 30 Wallball, 10 Cal Row, 25 Wallball, 15 Cal etc

BB Cycling

Snatch Pull + Snatch + Hang Snatch + OHS

Every 1:15

for 7 rds

Tuesday | 10.15.19

WOD:

“I don’t like that one”

15 Kipping Chest to bar Pull Ups

9 Butterfly Chest to bar Pull Ups

15 Kipping Chest to bar Pull Ups

9 Butterfly Chest to bar Pull Ups

12 Power Clean (115/75)

9 Hang Squat Clean (115/75)

12 Power Clean (115/75)

9 Hang Squat Clean(115/75)

100 Single Unders

50 Double Unders

100 Single Unders

50 Double Unders

Weightlifting

Every 2min for 10Rds

1 Clean + 3 Front Squat + 1 Jerk

3x20 Reverse Hyper

Light Weight

Saturday | 10.12.19

No official Competitors class today. Will be doing 20.1 between 11a & 12p

Weightlifting 10am

15min EMOM

Pause Clean + Jerk

80% or higher

Every 2min for 20min

3 Front Squat

Strength

10x50m UB Sled Drag (BW x1.5)

10x3 Weighted Pullup

10x3 Weighted Ring Dip

Alternating

WOD:

Complete 5 rounds for time:

Run 400 meters

50 Squats

Row 500 meters

Wednesday | 10.8.19

WOD

100 DU

60/42 Cal Bike

100 DU

For Time

Skills and Drills

A)5x10 Tempo Hip Ext (pause at bottom)

Perform 30’ HS Walk between ea. set.

B) 20-30min to work on DB movements(50/35):

Touch N Go Snatch

Hang Clean & Jerk

OH Lunge

Box Step-up

Etc.

Tuesday | 10.7.19

WOD

"Lynne"

Five rounds for max reps of:

Body weight bench press

Strict Pull-ups

Barbell Cycling

10min EMOM

3 Snatch

Starting at 70%

WOD 2

Please do on outside rig if class is going on.

30 T2B

30 Burpee BJO

20 T2b

20 Burpee BJO

for time

Monday | 10.6.19

The Open is here! I will be basing the programming off doing the workouts at Friday Night Lights. For the next 5 weeks the structure of the programming will go as follows.

Monday & Tuesday - Normal Load

Wednesday - WOD or Conditioning Only

Thursday- Rest

Friday- Open WOD

Saturday- Normal Load

Sunday- Rest

WOD:

"Nasty Girls"

3 rounds for time of:

50 squats

7 strict muscle-ups

10 hang power cleans (135/95)

Barbell Cycling

10min EMOM

3 Hang Power Clean

Working up to Heavy Set

Strength

10min EMOM

3 Front Squat

H.A.P.

Reverse Hyper 4x20 @ 25% of 1RM

Saturday | 10.5.19

Saturdays’ Programming Update: Weightlifting (aka BB Cycling) will be, in weight room, at 10am and competitors is at 11am in the main room. I will be working out with the 11am competitors class as well. Open is upon us, Let go!

Weightlifting | 10am Weightroom

20min to Est Max of Complex:

Power Clean + Clean + Hang Clean + Jerk

then,

Every 1:15 for 7rds

1 set of complex @ 75%-80% of above

WOD 1

6 Ring MU

15 DL (225/155)

6 Ring MU

12 DL (275/185)

6 Ring MU

9 DL (315/215)

6 Ring MU

6 DL (335/ 235)

6 Ring MU

3 DL (355/ 245)

WOD 2

10 min AMRAP

2 Strict HSPU

10 DU

4 Strict HSPU

20 DU

6 Strict HSPU

30 DU

8 Strict HSPU

40 DU

10 Strict HSPU

50 DU

ETC…

WOD 3

3min Max Cal on Bike

1min Rest

2min Max Cal on Bike

1min Rest

1min Max Cal on Bike

Friday | 10.4.19

Saturdays’ Programming Update: Weightlifting (aka BB Cycling) will be, in weight room, at 10am and competitors is at 11am in the main room. I will be working out with the 11am competitors class as well. Open is upon us, Let go!

WOD:

21-18-15-12-9-6-3 reps of:

Toes through rings

Wallballs (20/14)

Burpees

Barbell Cycling

Every 30sec for 15min

1 Power Snatch @ 70% or heavier

Strength

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

OHS

Rest 2min

Wednesday | 10.2.19

WOD

25min AMRAP

1 Tire Flip (Heavy)

5 Strict Pull Ups

10 Ring Push Ups

15 Air Squats

Strength

A) Bent Over Row - 4x10

B) GHD* - 4x25

C) Weighted Hip Extension - 4x10

Alternate through movements

*ghds will be in class wod tomorrow

Tuesday | 10.1.19

WOD 1

5 Rounds

Switch movement every 2 min

5 Single-dumbbell overhead squat (each hand)

3 Bench press (Go for max)

5 attempts at a max set of triple-unders

WOD 2

5 Rds

2min Clock

20 Cal Row

Max Burpee over Rower

Rest 1min

Score is total Burpees

Barbell Cycling

Every 30 Sec for 10min

1 C&J @ 75% of 1rm or Higher

Monday | 9.30.19

WOD:

4 rounds for time of:

400-m run

3 legless rope climbs (15ft)

7 squat snatches (185/125)

Barbell Cycling

Every 90sec for 8 rds

Work up to a heavy set of complex

Snatch + Hang Snatch

Strength

3 Back Squat

Every 2 min for 7 rds

Does not include warmup sets

Friday | 9.27.19

Saturday 11am Competiters Class is cancelled. Weightlifting at 10am is still on. Come out to support the crew at Bring the Heat!

WOD 1

7 rounds for time of:

Lunge 20 feet in as few steps as

possible (AFSAP).

After each round, perform 5

seconds of L-sit and 10 double-unders

for each step taken

Barbell Cycling

Every 2min for 7rds complete:

1 Clean + 2 Front Squat + Jerk

Conditioning

5 Rds

30/21 Cal Row

every 3 min

WOD 2

7 Deficit Strict HSPU 2-25s/2-10s

14 Deficit Strict HSPU 25s/10s

21 Strict HSPU

For Time

Wednesday | 9.25.19

WOD:

Partner WOD

2 rounds for time of:

50 Burpee Box Jump Over (24/20)(Follow the leader)

50 Synchro Goblet Squat w/ KB (53/35)

First athlete will do a burpee box jump over

then athlete will follow partner over same direction

Both athletes have to jump over box to equal one rep.

Barbell Cycling

Every 90 sec

6 rds

5 Power Clean

Strength

Front Squat

10 working sets to establish a heavy 1 rep

Tuesday | 9.24.19

WOD:

4 Rounds for calories

3min Amrap

30 American KB Swings (53/35)

20 Chest to Bar Pull-ups

Bike for Calories

3min rest

Score is total calories

Strength

Snatch Balance 7x1

OHS 5x3

Alternating

4x20 GHD Sit Up

4x10 Weighted Hip Ext.

Monday | 9.23.19

WOD

Every 1:30 for 5 rounds complete:

1 Shoulder press

then,

Every 2:30 for 5 rounds complete:

3 Push press

then,

Every 3:30 for 5 rounds complete:

5 Push jerk

You chould increase weight every set,

going for a max on last set of each movement.

Conditioning

10 rds

15 Cal Row

15 UB Wallball

Barbell Cycling

Every 90 sec for 6rds

5 Power snatch

Friday | 9.20.19

Conditioning

10min EMOM

Even: 20 Wall Ball

Odd: ME Bar MU

WOD

21-15- and 9 reps for time of:

Deadlift 1.5 x bodyweight

Strict Ring dips

WOD 2

Every 3:30 complete

Front Squat 3-2-2-2-1-1-1-1-1 reps

after every set of front squat complete:

30 sec forward plank on elbows

30 sec backward plank

Tuesday | 9.17.19

WOD

Three rounds for time:

Run 400 meters

30 Toes to Bar

30 hip extensions

WOD 2

12 min EMOM

Even Min: 55 DU

Odd Min: ME Alternating Strict HSPU & Strict C2B

Score is HSPU/ C2B

Barbell Cycling

12min EMOM

1 Snatch

Climbing HAP