Tuesday April 21st

/in /by

Strength

EMOM 10:00min

3 Push Press + 3 Push Jerks 

Add weight every 2:00min

WOD 15min AMRAP 

200m run

15 Hang Power Cleans (135/95)

10 Bar Push-ups (chest must touch bar)

Cashout– ME Ring Dips 3 sets

  

Motivational Monday April 20th

/in /by

Group warm-up

Strength

OHS

5-5-5-5-5

WOD 

20 OH Walking Lunges (45/25)

10 C2B

20 OH walking lunges 

15 Pull-ups

20 OH Walking Lunges

20 T2B

20 OH Walking Lunges

25 Ring Rows

Then, 400m sprint.

Cashout– complete 50 sit-ups for time.

  

Friday April 17th

/in /by

Strength

Clean- off low blocks

2-2-2-2-2

Partner WOD 

25 Burpee Box Jumps

3 Partner DL (405/225)

30 T2B / wall sit

3 Partner DL (405/225)

35 cal row/ plank

3 Partner DL (405/225)

40 Ring Dips/ sit-ups

3 Partner DL (405/225)

45 KBS/ hollow rock hold (62/35)

3 Partner DL (405/225)

  

Thursday April 16th

/in /by

Strength

Bench

5-5-5-5-5

Each set wil be followed by ME Pull-ups.

WOD 10 RFT

15 WB

20 DU’s

Cashout- ME T2B 1min

  

Weightlifting Wednesday 4-15

/in /by

    Skill

    5min practice DU’s

    5 min Hanstand work

    WOD 

    9:00min AMRAP 

    9 DL (95/65)

    7 Hang Power Snatches (95/65)

    5 Burpees over the Bar

    Weightlifting 

    2 Snatch Pull/ 1 Hang Snatch/ 1 OHS

    5-6 sets 

    1 Power clean/ 1 Jerk

    5-6 sets

    Ring Dips

    4 sets- failure

     

    Did you know when Chris takes pics, he takes his shoes off? Fun fact of the day!  

    Tuesday April 14th

    /in /by

    Strength

    Back Squat 

    4-4-4-4-4-4

    WOD

    18-15-12-9

    Box Jumps 

    Pull-ups

    Then row 500m 

    Cashout- 30 Turkish get-ups

      

    Motivational Monday April 12th

    /in /by

    Strength

    Push Press 5-5-5

    Push Jerk 2-2-2

    WOD 

    3rounds of…

    7 Cleans (155/95) *Full Squat clean

    3 Wall Climbs

    15 Sit-ups

    100m MB Run 

    Rest 1 Min

    Fitness

    3 Rounds…

    10 KBS 

    10 HRPU

    15 Sit-ups

    100m run

      

    Saturday April 11th

    /in /by

    Box will be closed for Saturday hours

      

    (Non) Functional Friday April 10th

    /in /by

    Strength

    10 sets of 10 reps Front Squats

    Weight must be cleaned from the floor, measure will be total volume lifted. Goal- increase weight every set while completing all reps, if you failure or drop weight, must move on to the next set. 20min time cap.

    WOD

    For time

    1000m row

    100 DU’s

    1 mile run

    For time

    Cash out- bicep curls

    Thursday April 9th

    /in /by

    skill

    Work on pull-ups 15min

    Strict, kip, and butterfly

    WOD

    50 KBS

    40 HRPU’s

    30 T2B

    20 OHS (95/65)

    10 Ring Rows

    Throughout the WOD, EMOM, 3 Burpees will be done and continue on until WOD is done. 

    Cashout

    Sprint 400m for time