Group Warm up
Group Mobility
Strength – every 2:15 x 5 round.
1 High hang power clean + 1 hang power clean above the knee + 1 hang power clean above the knee. Focus is on technique and positions, however increase load each round if possible.
WOD ( Workout of the Day )
12 Minute AMRAP
12/8 Calorie bike
10 Hang power cleans Rx 135/95lbs lv.2 95/65lbs
8 Dips
Group Warm up
Group Mobility
Strength – Back squat 5×3, every 2:30.
*+5/10lbs heavier than last week.
WOD ( Workout of the Day )
For time:
“Fran”
21-15-9
Thrusters Rx 95/65lbs Lv.2 75/55lbs
Pull ups
*10 minute time cap.
Extra: Bench press 3×5, every 2:30. Heavier than last week!
We are closed for the New Year! see you tomorrow.
Group Warm up
Group Mobility
Strength – 5 rounds: New round every 2:15.
1 High hang power snatch + 1 Hang power snatch above the knee + 1 hang power snatch below the knee.
WOD ( Workout of the Day)
Team of 2 – You go I go. Alternate every complete round.
2 Rope climbs Rx / 10 kipping pull ups
10 UNBROKEN power snatch Rx 95/65lbs
2 Rope climbs
15 Burpees
6 rounds total – 3 each.
*Rounds should be fast!
Group Warm up
Group Mobility
Strength – Back squat 5×3, every 2:30.
*Goal is +5/10lbs heavier than last week.
WOD ( Workout of the Day )
For time: *13 minute time cap.
50 Wall ball shots Rx 20/14lbs
25 Toe to bar
25 Calorie bike
25 Dumbbell box step overs Rx 24/20″ @ 50/35lbs each hand x 2.
50 Single arm dumbbell over lungs – 25R/25L
*Lunges are done in place! forward step only.
Extra: Bench press 3×5 +5lbs heavier than last week. New set every 2:30.
Group Warm up
Group Mobility
Strength
1.) Push press 5×5 * build in weight if possible – rest 60 seconds.
2.) Strict pronated Pull ups 5×5
WOD ( Workout of the Day )
AMRAP 11 minute
8 Pull ups
40 Double unders
15 V ups
Group Warm up
Group Mobility
Group Strength – Squat 3×5 @ -10%, every 2:15.
WOD ( Workout of the Day )
“Elisabeth”
21-15-9
Power Clean Rx 135/95lbs Lv.2 115/80lbs
Dips
*8 minute time cap
Extra:
Deadlift 5×3 +5/10lb more than last time.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time: 45 minute time cap.
100 Calorie row
100 Burpee box jump overs – 24/20″
80 Calorie bike
80 American Kb swings – 70/53lbs
60 Calorie bike
60 Burpee box jump overs – 24/20″
40 Calorie row
40 American Kb swings
20 Shuttle runs – 75ft = 1 rep.
20 Muscle ups / Chest to bar pull ups
We are closed!! Merry Christmas.
Group Warm up
Group Mobility
12 days of Christmas!!
We will demo and go over the movements… please be prepared to share equipment with someone.
1.) Power Clean – Rx 225/150 Lv.2 155/105lbs
2.) Muscle ups – Rx Lv.2 pull ups
3.) Box jumps – 30/24″
4.) Alternating dumbbell snatch – 50/35lbs
5.) Slam balls – 40/20lbs
6.) Burpees
7.) American Kettlebell swings – Rx 70/53lbs Lv.2 53/35lbs
8.) Toe to bar
9.) Lateral jumps over the dumbbell
10.) Dumbbell strict press (5R/5L)
11.) Kettlebell sumo deadlift high pull
1200m row/ski
