Saturday 9-19
We are having open gym from 9-11am. We will work on cleans off the blocks focusing on the scoop portion of the clean. This will be an opportunity to make up Wods during the week!
This class will be free to family and friends.
Flex Friday 9-18
Strength
OHS
5-5-3-3-1-1-1
WOD
7:00min AMRAP
Ascending ladder by 3 of…
Front Squats (95/65)
Pull-ups
Cash out- 100m sled push
Thursday 9-17
Strength
Bench
5-5-5-5-5-5
WOD
10-9-8-7-6-5= 45
Hang Cleans (135/95)
Air Squats
T2B
Then, 200m run
Cash out-3:00min planks
Weightlifting Wednesday 9-16
Strength
EMOM until Failure (12:00min max)
Squat Clean
Start with a weight where you will complete at least 7:00min, add (5/10) every min.
WOD
500m buy in,
Then 5 rounds of
15 Ring Rows
30 DU’s
15 Sit-ups
Weight lifting
Hang Squat Snatch
2-2-2-2-2
Snatch Grip Push Press
2-2-2-2-2
Clean pulls
3-2-2-1-1-1
Gymnastic Tuesday
warm-up
Handstand Drills
Strength
Push Press
3-3-3-3-3
Go 10-20# heavier than previous weeks 5’s
WOD
“Karen”
150 WB for time
Motivational Monday 9-14
warm up
Working on Kips
Strength
Back squat with 1 second pause at bottom
7-7-7-7-7
All sets at 65% – focus on depth and accelerating out of bottom
WOD
2 Rounds of…
3 DL (225/155)
3 Box Jumps (30/24)
6 DL
6 Box Jumps
9 DL
9 Box Jumps
12 DL
12 Box Jumps
20 Pull-ups
Rest 1min
Cash out-Group stretch
9/11 Memorial WOD
“Never Forgotten”
2001m row
11 Box Jumps (30/24)
11 Thrusters (125/75)
11 C2B
11 Squat Cleans (175/95)
11 HSPU
11 KBS (70/45)
11 T2B
11 DL (175/95)
11 Push Jerks (125/75)
2001m row or run
Teamwork Thursday 9-10
Strength
Push Press
5-5-5-5-5
Partner WOD
80 WB/ sit-ups
70 Ring Rows/ wall sit
60 slam balls/ 100m run
50 Alternating Push-ups
40 slam balls/ Burpees
30 Alternating box Jump overs
200m keg run
Weightlifting Wednesday 9-9
Strength
Power Cleans (touch and go)
3-3-3-2-2-2
AHAP
WeightLifting
1 Snatch Low hang high Pull + 1 power snatch + 1 OHS
5 sets
2 Split Jerk (foot work)
5 sets
Weighted pull-ups 3-3-3-3
WOD
10:00min AMRAP
8 C2B
8 RDL (135/95)
25 DU’s
Cash out- ME Sit ups 1min
Tuesday 9-8
Strength
Back Squats
5-5-5-5-5-5
WOD
5RFT
7 S2oH (165/95)
14 Split Jumps
1 Suicide Sprint (20m, 40m, 60m)
Cash out- 20 Ring Dips
