Monday | 9.9.19

WOD:

5 rounds for time of:

21 back squats (135/95)

1 legless rope climb Accent and Decent, 15 ft.

Barbell Cycling

Every 90 sec for 7 Rds

4 Snatch

Drop Every Time

Climbing HAP

WOD 2

42 Cal Row

Rest 2min

30 Cal Row

Rest 1min

18 Cal Row

For time

Saturday | 9.7.19

Weightlifting

20min to Est Max

Hang Snatch

then,

20min to Est Max

Clean + Front Squat + Jerk

WOD:

50ft HS Walk

18-15-12

C2B

12-9-6

Strict HSPU

50ft HS Walk

for time

WOD 2

40 Box Jump Over

40 DB Step Up (50/35)

40 DB Snatch (50/35)

40 Wall Ball (20/14)

40/30 Cal Bike

Tuesday | 9.3.19 | A Word from Coach

Whats up Raiders!

We are officially 5 weeks out from the Open! I wanted to have a slight de-load from heavy squats this week, but there will be plenty of lighter “squat-style” accessory movement programmed in the WODs. The focus of these next five weeks is getting us geared towards open workouts. Trust the programming and go into every WOD with 100% intensity. If it seems that the programming is light… there is a reason for that, just go faster.

Lets go!

WOD:

Five rounds for time of:

50 ft Overhead walking lunges (105/65) Axle Bars

21 Burpees

BB Cycling

Every 90 sec for 7 Rds

3 Snatch

Drop Every Rep

Climbing HAP

Saturday | 8.31.19

Weightlifting

20min to warm-up

15min Clock Work up to HAP Snatch

5min turnaround

15min Clock Work up to HAP CJ

WOD 2

3rds

15/10 Cal Row

30' Single arm Oh DB Lunge L (65/45)

15 Burpee BJO

30' Single arm Oh DB Lunge R (50/35)

WOD 1

11min AMRAP

50 Wallball (20/14)

40 T2B

30 OHS (135/95)

50’ HS Walk

Monday | 8.26.19

BB Cycling

15min to Warmup to 5rm Snatch then 1 max attempt at each.

5-4-3-2-1-2-3-4-5

Every 90sec

WOD 1

15-12-9-6-3

Thruster (115/75)

C2B

for time

WOD 2

For time:

Run 800 meters

10 rounds of the couplet:

10 Knees to elbows

10 Hip Extensions

Run 800 meters

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