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Daily WODs 9/25/17 – 10/01/17

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Monday 09/25/17
Regular Class WOD
A. 4 rounds for time of:
10 Deadlifts (225/155 lbs)
10 C2B Pull Ups
30 Double-Unders
B. 3 Sets NOT for Time
8/arm Single Arm DB Bent Over Row, 4 sec Eccentric
14 Banded Lats PressDown
15 Sorinex GHR

BootCamp (Noon Only)
4 Sets For Max Reps:
45sec Max Effort Cal Row, rest 15 sec
45sec Max Effort Alt DB Snatch (Tough), rest 15 sec
45sec Max Effort Burpee Box Jumps Over, rest 15 sec
45sec Max Effort Double Unders, Rest 75 sec

Tuesday 09/26/17
Regular Class WOD
A.18 Min AMRAP: :
20 burpees
20 box jumps, tough
400m Run
B. EMOM x 8
1st – 4-8 HSPU
2nd – 8-12 TTB

BootCamp (Noon Only)
A. Hang Snatch
2-2-2-1-1. rest 2 min b/t sets.
B. Snatch Pull
x 4 reps x 3 sets @110% of 1 RM. Rest 2 min b/t sets
C. 4 Min AMRAP
DB Squat Clean

Wednesday 09/27/17
Regular Class WOD
A. SuperSet, 6 Sets
3 Back Squats
3 Box Jumps
B. Complete 8 Rounds
30 sec on, 60 sec off
Max Effort Rowing

BootCamp (Noon Only)
400m Run
15 Pull Ups or Ring Rows
15 HSPU or HR Push Ups
200m Run
10 Pull Ups or Ring Rows
10 HSPU or HR Push Ups
100m Run
5 Pull Ups or Ring Rows
5 HSPU or HR Push Ups

Thursday 09/28/17
Regular Class WOD
A. 4 sets for max reps of:
5 Min AMRAP
Row 500 Meters
Then AMRAP of:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest 5 min
B. Tabata Finisher
Pull Ups or Ring Rows

BootCamp (Noon Only)
4 Rounds For Time
8 Deadlifts 115/75
6 Shoulders to Overhead 115/75

Friday 09/29/17
Regular Class WOD
A. Karabel
10 Rounds For Time
3 Power Snatch 135/95
15 Wall Balls Shots 20/14
“Karabel” is a combination of the benchmark WODs “Karen” and “Isabel“
B. 3 Sets NOT For Time
60 sec Front Plank, rest 15 sec
30sec/side plank, rest 30 sec
30 sec Handstand Hold, rest 30 sec

BootCamp (Noon Only)
Team WOD, WOD tbd.

 

Daily WODs 09/18/17-09/24/17

By: 0

Monday 09/18/17
Regular Class WOD
A. Split Jerk-
Build to a tough set of 3 in 20 minutes
B. 12 Min AMRAP
10 KB swings, tough
8 Box Jumps 24/20”
6 Toes to Bar

BootCamp (Noon Only)
For Reps
5 Min Burpees
4 Min Cals Row
3 min Box Jumps
2 min Ring Rows
1 min KB Swings 70/53

Tuesday 09/19/17
Regular Class
A. Superset, 4 Sets
100Ft Heavy Weighted Lunges
12 DB/KB RDL
Rest as Needed
B. Death by
1. HSPU or Diamond Push Ups
(If time, rest 1 min and death by ABMat Sit Ups (5, 10, 15, 20, etc…)

BootCamp (Noon Only)
A. Hang Snatch
x 2 reps x 4 building sets. rest 2 min b/t sets.
B. Snatch Pull
x 3 reps x 3 sets @110% of 1 RM. Rest 2 min b/t sets
C. 4 Min AMRAP
Heavy DB Walking Lunges

Wednesday 09/20/17
Regular Class
A. For Rounds and Reps
4 Min AMRAP
12 Deadlifts 185/135
12 Lateral Burpees Over the Bar
2 Min Rest
4 Min AMRAP
9 Deadlifts 225/155
9 Lateral Burpees Over the Bar
2 Min Rest
4 Min AMRAP
6 Deadlifts 275/185
6 Lateral Burpees Over the Bar
B. 3 Sets NOT for Time
12 BB Good mornings
50ft/direction crab walk (banded)
50ft/direction Speedskater (banded)
50ft/direction Cowboy Walk (banded)

BootCamp (Noon Only)
EMOM x 20
1st – 40 sec M.E Double Unders
2nd – 15 ABMat Sit Ups
3rd – 100m Run
4th – 15 AbMat Back Extension

Thursday 09/21/17
Regular Class
A.”Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
B. 3 Sets NOT For Time
60 sec Front Plank, rest 15 sec
30sec/side plank, rest 30 sec
30 sec Handstand Hold, rest 30 sec

BootCamp (Noon Only)
5 Sets, each for time
10 Lateral Box Jumps 24/20″
10 Alt DB Snatch 60/40
10 Cals Row
Work=Rest

Friday 09/22/17
Regular Class
A. 4 Rounds For time:
30 Double unders or 60 singles
16 Alt DB snatches, tough
B. EMOM x 10
100m Sprint

BootCamp (Noon Only)
Team WOD. WOD tbd.

Saturday 09/23/17
No classes due to the weightlifting meet. Come and support our athletes!

Daily WODs 9/11/17-9/17/17

By: 0

Monday 09/11/17
Regular Classes
A. Running/Ladder Drills
B. For time
400 Meter Run,
50 Wallballs (20/14)
400 Meter Run,
35 Deadlifts (135/95)
400 Meter Run,
20 Burpee Box Jump Overs (24/20)
400 Meter Run,
35 Deadlifts (135/95)
400 Meter Run,
50 Wallballs (20/14)

BootCamp (Noon Only)
5 Rounds for Time
100′ KB OH Walking
15 HR Push Ups
15 Ring Rows
15/12 Cals Row

Tuesday 09/12/17
Regular Classes
A. 2 Sets
10 Min AMRAP
45 Double Unders
30 AbMat Sit-Ups
15/12 Cals Row
Rest 3 Min
B. 3 Sets NOT For Time
15 AbMat Back Extension
8/side Side Plank w/ Twist, Rotation and Reach Through
8 Strict Leg Raises from Rings

BootCamp (Noon Only)
A. Hang Snatch + Snatch
4 Sets, Building. Rest as needed
B. 3 x 30 UB Wall Balls, Rest 30 sec b/t.

Wednesday 09/13/17
Regular Classes
A. Above the Knee Snatch
6 sets of 3 reps. Rest as needed.
B. EMOM x 16
1st – 8 Snatch Grip Deadlifts
2nd – 12 OH Plate Squats
3rd – 100ft Broad Jumps
4th – 12 Diamond Push Ups

BootCamp (Noon Only)
“Helen”
3 Rounds For Time
400m Run
21 KB Swings (53/35)
12 Pull Ups

Thursday 09/14/17
Regular
A.”Jackie” (repeat from 06/30)
For time
1000m Row
50 Thrusters 45/35
30 Pull Ups
B. 3 Sets NOT For Time
40 sec Heavy FC Hold
10 Banded Lat Pressdown
10 Seated Banded PVC Row

BootCamp (Noon Only)
7 Min AMRAP
25 Bar Facing Burpees
20 C&J 115/75
Amrap Cals Row in Remaining time

Friday 09/15/17
Regular Classes
A. 5 Min AMRAP
600m Run
AMRAP Macho Man (95/65)
rest 5:00
5 Min AMRAP
400m Run
AMRAP Macho Man (115/80)
rest 5:00
5 Min AMRAP
200m Run
AMRAP Macho Man (135/95)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
B. 3 Sets NOT For Time but For SWOLE
10 BB Curls
10 BB Skull Crushers
10 BB Upright Row

BootCamp (Noon Only)
Team WOD, WOD tbd

Daily WODS 09/04/17-09/10/17

By: 0

Monday 09/04/17 (Labor Day)
In respect of the Holiday, the gym will only be open for a 9, noon and 3pm class. We will also have open gym 10-12pm. Thank you
WOD: (Same for all classes)
“HotShots 19”
6 RFT
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

Tuesday 09/05/17
Regular Class WOD:
A. 3 Push Press + 2 Split Jerk x 3 Sets. Rest 2 min b/t sets.
B. 2 Rounds of:
12 Min AMRAP
400m Row
10 Toes to Bar
10 Ring Dips
100m Heavy KB Farmers Carry
Rest 4 min

BootCamp
A. Back Squat
20 Minutes to find 1 heavy Rep
B. 20 Squat Snatch for time
Tough Load

Wednesday 09/06/17
Regular Class WOD:
A. 16 minute AMRAP:
20 Alternating DB snatches, tough
20 DB goblet squats, (use same DB as above)
30 Double unders or 60 singles
B. 3 Sets NOT For Time
10/leg Dble DB RDL
3 Banded Assisted Ring Muscle Ups
12 Bulgarian Ring Rows

BootCamp (Noon Only)
18 Min AMRAP
400m Run
15 KB Swings 53/35
15 Wall Balls 20/14

Thursday 09/07/17
Regular Class WOD:
A. For time:
30/25 Row calories
20 burpees to 45lb plate
10 KB Swings, tough
Rest 3 min and Repeat
B. 3 Sets NOT for time
30 sec Max Effort Pull Ups
12 (6/6) Dble KB Step ups (heavier)
45 sec Superman Hold

BootCamp (Noon Only)
4 Sets, each for time
7 Burpees Box Jump Over
10 Alt Db Snatch (Moderate Load)
100m Sprint
Rest 3 min b/t sets.

Friday 09/08/17
Regular Class WOD:
A. Back Squat
6 Sets x 4 reps, Rest as needed
B. Complete 12 min 40/20s
1st – Monster Walk CrabWalk
2nd – Monster Walk Speed Skater
3rd – Monster Walk Cowboy
4th – Squats with band Around Knees

BootCamp (Noon Only)
Team WOD. Team of 3
12 Min AMRAP
350m Row
Max Effort DB Push Press (HEAVY)
Max Effort Sled Push (HEAVY)
Row dictate the pace. Everyone switch together after completion of the row. Score is number of DB Push Press x weight.

Daily WODS 08/28/17- 09/03/17

By: 0

Monday 08/28/17
Regular Class WOD
A. Clean + Front Squat + Split Jerk,
6 Sets (3+3+3)
B. “Swole Circuit” x 3 Sets
Bent Row – Reverse Grip x 10 reps
Ring Dips x 10 reps
Good Mornings x 10 reps

BootCamp (Noon Only)
EMOM x 20
1st – 12/8 Cals Row
2nd – 30 sec Max Effort HSPU
3rd – 30 sec M.E. Toes to Bar/ Toes to Rings or Hanging Knee Raises
4th – 8 BB Bent Over Row

Tuesday 08/29/17
Regular Class
A. 1 Round of:
7 Minutes AMRAP
40 Double Unders
15 KB Swings 53/35
10 HSPU
Rest 3 min
7 Minutes AMRAP
20 Alt Lunges
10 Wall Balls #25/16
10 Ring Rows
B. 3 Sets NOT for time
4-6 MU Transition Drills
10 Banded Face Pull
12 Air Squats w/ Holding Plate OH (heavier than last week)

BootCamp (Noon Only)
A. Back squats
5 Sets of 3 Reps, Rest as needed.
B. 30 Squat Clean For time
Tough Load

Wednesday 08/30/17
Regular Class
A. Warm Up: 2 Sets NOT For Time
50ft Monster Walk Crab Walk, Rest 15 sec
50ft Monster Walk Speed Skater, Rest 15 sec
50ft Monster Walk Cowboy, rest 15 sec
B. 3 Rounds
4 Min AMRAP
250m Row
10 Deadlifts 225/155
10 V-Ups
Rest 2 min
C. 2 Sets NOT For Time
Accumulate 30sec Handstand Hold Practice
100ft Dble KB OH Walking

BootCamp (Noon Only)
4 Rounds for time
1 Lap Around the Building
10 Box Jumps
15 KB Swings  53/35

Thursday 08/31/17
Regular Class WOD
A. Warm Up:
10 Min Working Gymnastic Skills (Kipping/Butterfly Pull Ups)
B. Reverse “Fran”
9-15-21 Reps of:
Pull Ups
Thrusters 95/65
C. 3 Sets NOT For Time
60 sec Front Plank
Accumulate 60 sec Hollow Hold
60 sec Side-to-side ½ moon ball slams

BootCamp (Noon Only)
11 Min AMRAP
Ascending Ladder
2 Power Snatch (tough load)
10 Double Unders
4 P.S.
20 Double Unders
etc…

Friday 09/01/17
Regular Class WOD
A. 12 Minutes AMRAP
5 Power Snatch, tough
5 Goblet Squats, tough
10 Burpees over Bar
B. 3 Sets NOT for time
15 Sorinex Hamstrings Curls
16 (8/8) Dble KB Step Up
10 Bulgarian Ring Row

BootCamp (Noon Only)
Team WOD. WOD TBD

 

Daily WODS 08/21/17 – 08/27/17

By: 0

Monday 08/21/17
Regular Class
A. For time
15-12-9-6-3 Reps of:
Shoulder to Overhead 95/65
Pull Ups
B. 2-3 Sets NOT For Time
45 sec Monster Walk Crab Walk, Rest 15 sec
45 sec Monster Walk Speed Skater, Rest 15 sec
45 sec Monster Walk, rest 15 sec
30 sec Handstand Hold (Free or Against the wall, accumulate)

BootCamp (Noon Only)
18 Min AMRAP
750m Row
50 Double Unders
1 Lap Around the Building

Tuesday 08/22/17
Regular Class WOD
A. 6 Sets
Deadlifts, 3 Reps
Standing Triple Jumps, 3 Reps
Rest as needed b/t sets. |
B. Tabata This|
1. AbMat Sit Ups
2. AbMat Back Extension
3. Russian Twists
4. Ball Slams
1 min rest b/t each movements

BootCamp (Noon Only)
A. Back Squats
4-2-1-4-2-1. Rest as needed b/t sets.
B. 5 Min AMRAP
BB Bear Complex (45/35).
1 Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 B/N Push Press

Wednesday 08/23/17
Regular Class
A. For Rounds and Reps
4 Min AMRAP
6 Thrusters 95/65
12 Box Jump Overs
24 Double Unders
Rest 2 min
Then Repeat for 6 min and 8 min AMRAP. Rest 2 min b/t AMRAPs.
B. 3 Sets NOT for time
3-4 MU Transition Drills
5 Strict Ring Dips
12 Air Squats w/ Holding Plate OH.

BootCamp (Noon Only)
For time:
21-15-9
Shoulders to Overhead 95/65
Pull Ups

Thursday 08/24/17
Regular Class
A. 4 Rounds, Each For time:
9-6-3 Reps of:
Power Cleans (Moderate Load)
Bar Over Burpees
Rest 3 min b/t rounds.
B. 3 Sets NOT For Time
6 Seated DB Strict Press, rest 30 sec
8/arm BB Bent Over Row, Rest 30 sec
8 Toes to Rings, Rest 1 min

BootCamp (Noon Only)
4 Sets Each For Time:
6 Deadlifts (60% of 1 RM)
8 Lateral Box Jump Overs
15 Cals Row
Rest 4 min b/t sets. Each set, you want to go AFAP!

Friday 08/25/17
Regular Class WOD
A. 4 Rounds for Time (80% Effort, Sustainable Pace)
1 Lap Running Around the Building
10 Toes to Bar
20 Walking Lunges Steps
10 HR Push Ups
20 Russian KB Swings 53/35
B.Gymnastics Core Routine
30 sec hollow rock
30 sec hollow hold
15 V-Ups
15 sec hollow hold
15 R/L Flutter Kicks
15 sec hollow hold
10 toes touches
15 sec hollow hold
X 2 Sets. Rest as needed b/t sets. 

BootCamp (Noon Only)
Team WOD, WOD TBD.

Daily WODS 08/14-08/20/17

By: 0

Monday 08/14
Regular Classes WOD
A. 10 rounds for time:
8 Wall Balls 20/14
6 Alt DB Snatch, tough
4 Burpees
Rest 30 sec b/t rounds.
B. 3 Sets NOT for time
10/side banded clam shell
10 BB Good Mornings
10 Air Squats with Holding Plate OH

BootCamp (Noon Only)
3 Rounds for time
1 min Max Effort Jumping Pull Ups
1 min Max Effort Box Jumps w/ step down
1 min Max Effort Hanging Knee Raises
1 min Max Effort Cals Row
1 min rest

Tuesday 08/15
Regular Classes WOD
A. 4 rounds:
1 min Ball slams, tough
1 min box jumps, step down, tough
1 min DB push press, tough
1 min row cals
1 min rest
B. 3 Sets NOT for time
6-10 BB B/N Strict Press
8/leg Bulgarian Split Squats
15 V-Ups (Controlled Reps)

BootCamp (Noon Only)
A. Back Squats
6 x 3 Reps. Rest as needed. Build up to a heavy 3 Reps
B. 80 Wall Balls for time

Wednesday 08/16
Regular Classes WOD
A. 12 Min AMRAP
3 Squat Clean 155/105
6 Pull Ups
24 Double Unders
B. 3-4 Sets NOT for time
30 sec FC Hold (Heavy)
4 Kip Swings + 4 Toes to Bar + 4 Kipping Pull Ups (UB Complex)

BootCamp (Noon Only)
EMOM x 20
1st: 3 Power Snatch tough
2nd: 6-12 Abs Wheel Roll Out
3rd: 6-12 Ring Push Ups
4th: 100m Sprint

Thursday 08/17
Regular Classes WOD
A. Power Snatch 6 x 3
Build up to a 3 RM. Rest as needed b/t sets.
B. Complete 12 min of 30on 30off
1st: Max Effort Shuttle Sprint
2nd: Max Effort Lunge Squat Jumps
3rd: Max Effort Diamond Push Ups

BootCamp (Noon Only)
2 Rounds of
5 Min AMRAP
5 Strict BB Press 75/55
10 Ring Rows
Rest 2 min

Friday 08/18
Regular Classes WOD
A. Deadlift-
Build to a Heavy set of 3 in 20 Minutes
B. Rowing Helen
3 Rounds For Time
500M Row
21 KB Swings, tough
12 Ring Rows

BootCamp (Noon Only)
Team WOD. WOD TBD.

Daily WODS 08/07/17-08/13/17

By: 0

Monday 08/07/17
Regular Classes WOD
A. Close Grip Bench Press
10-8-6-4-2 Rest 90 sec b/t sets.
B. 4 rounds
45 sec max rep pull ups
45 sec max rep box jumps
45 sec plate burpee
45 sec plate gto
Rest 3 min b/t rounds
C. Mobility
Chest/Upper Back

BootCamp (Noon Only)
2 Rounds of
9 Min AMRAP
100′ Farmers Carry
10 Toes to Bar
5 Ring Dips
Rest 3 min

Tuesday 08/08/17
Regular Classes WOD
A. Warm Up (Primer)
6 Min AMRAP (for quality)
3 KB Snatch/arm
3 KB Press/arm
4 2/2 KB OH Lunges
50’ KB OH Walk
Rest 30 sec
B. 9 Min AMRAP
50’ SA Farmers Carry
12 V-Ups
12 Ring Rows
rest 3 min
9 min AMRAP
300m Run
12 Wall Balls
12 Box Jumps
rest 3 min
9 Min AMRAP
12 Goblets Squats
12 Sit Ups
12 HR Push Ups

BootCamp (Noon Only)
A. For time
15 HSPU
15 Deadlifts 185/135
10 HSPU
10 Deadlifts 185/135
5 HSPU
5 Deadlifts
B. Back Squats
Work up to a heavy 2 reps

Wednesday 08/09/17
Regular Classes WOD
A. 2 Rounds
4 Minutes AMRAP
20 Double Unders
6 toes to Bar
12 DB Push Press
rest 2 min
4 Minutes AMRAP
30 Alt Lunges
20 Russian Twist
10 Ring Dips
rest 2 min
B. 3-4 Sets NOT for time
30 sec FC Hold (Heavy)
4 Kip Swings + 4 Kipping Pull Ups (UB Complex)

BootCamp (Noon Only)
For time
25 Alt DB Snatch
10 Burpees Box Jumps Over
20 Alt DB Snatch
10 Burpees Box Jumps Over
15 Alt DB Snatch
10 Burpees Box Jump Over

Thursday 08/10/17
Regular Classes WOD
A. 15 Min AMRAP
250m Row
8 Power Snatch 95/65
8 OHS (Same Bar)
B. 3 Sets NOT for time
8/leg SL BB RDL, rest 60 sec
8/side banded clam shell
(https://youtu.be/QjKyGqrAaP4)
Accumulate 45 sec Hollow Body Hold
Accumulate 45 sec Superman Hold

BootCamp (Noon Only)
8 Min AMRAP
4 Squat Clean (Heavy)
12 Ring Rows

Friday 08/11/17
Regular Classes WOD
A. “The Bear”
5 Sets of UB Complex
Power Clean + Front Squats + Push Press + Back Squats + Push Press B/N
Must go UB during a round, no resting on ground. Rest as needed b/t rounds. Add weight each round.
B. EMOM x 10
100m Sprint

BootCamp (Noon Only)
Team WOD, WOD TBD.

 

Daily WODS 07/31/17 – 08/06/17

By: 0

Monday 07/31/17
Regular Class
A. 12 Min to find 3RM Deadlift
B. 4 Rounds
5 power clean @ 75% of 1 RM
10 deadlifts (same bar)
15 DB push press
20 no push up Burpee
Rest 2min

BootCamp (Noon Only)
22 Min AMRAP
200m Run
20 Walking Lunges Steps
15 Hanging Knee Raises
10 Pull Ups

Tuesday
A. 8 min AMRAP
100’ Farmers Carry
10 Toes to Bar
5 Dips
rest 2min
8 min AMRAP
200m run
10 V-Ups
6 Box Jump Over
rest 2min
8min AMRAP
30 Double Unders (60 singles)
30/30 side plank
5 Pull Ups
B. 3 Sets NOT for time
10 Leg Raises on Stall Bars
8-14 Abs Roll Out
45 sec Superman Hold

BootCamp (Noon Only)
A. HSPU, 6-5-5-4-4-3. Challenging
Rest as needed b/t sets.
B. 3 Sets
20 Wall Balls to 12/10′ Target
Rest 30 sec b/t sets.

Wednesday
A. Snatch, 3 Positions (Above Knee, Below Knee, Floor)
6 Sets of (1+1+1). Rest as needed
B. Back Squats, Complete 5 sets of 4reps @70% of 1 Rm
Rest 30 sec b/t rounds
C. Mobility Work if time allows it.

BootCamp (Noon Only)
6 Rounds for time
250m Row
12 Hang Power Clean 75/55
8 Shoulder to Overhead 75/55

Thursday
A. 2 Rounds of 3 Min AMRAP:
15 Russian KB swing
20 oh plate alt lunges
Rest 90sec
3 Min AMRAP:
10 KB Upright Row @ 53/35
10 HR push ups
Rest 90sec
3 Min AMRAP:
10 hi hang muscle clean 75/55
10 Btn snatch grip push press 75/55
Rest 90sec
B. 3 Sets NOT for time
15 Glute Ham Roll
45 sec Monster Walk Crab Walk, rest 15sec
45 sec Monster Walk Speed Skater, rest 15sec
45 sec Monster Walk Cowboy, rest 15sec

BootCamp (Noon Only)
A. 12 min to find 3 RM Back Squats
B. 3 Sets
25 Double Unders
12 Box Jumps w/ Step Down
12 KB Swings

Friday
A. 7 Rounds for time:
250m Row
6 Pull Ups
12 wall balls
Rest 1 min
B. 3 Sets NOT for time:
10 Banded Face Pull Into External Rotation into OH Press
10 Banded Scarecrows
12/arm Elbow on Knee External Rotation

BootCamp (Noon Only)
Team WOD, WOD announced at later date

 

 

 

 

 

 

 

 

garrisono

[11:45 AM]

 

 

 

What is the benefit and purpose of using btn snatch grip push press in a short amrap?

 

 

 

 

 

 

 

 

loicjoseph

[11:56 AM]

 

 

 

Something different than regular push press as well as working on the posture.

 

 

 

 

 

Jump

Mark as read (esc)
Mark as read

 

 

Weekly WODS 07/24-07/31

By: 0

Monday 07/24/17
Regular Classes WOD
A. 3 Rounds for Time
470m Run
21 Toes to Bar
15 Hang Power Snatches 95/65
B. 3 Sets NOT for time
Accumulate 30 sec Free Handstand Hold Practice (w/partner)
5/5 DB SA OH Squats
10/leg SL DB RDL

BootCamp (Noon Only)
A. 30-20-10 Reps of:
KBS 53/35
Wall Balls 20/14
Double Unders

Tuesday 07/25/17
Regular Classes WOD
A. 1 Power Clean + 1 Split Jerk x 2 reps
6 Sets. Rest as needed
B. “Swole” Circuit
3 Sets
20 BB Upright Row
20 Russian Lean

BootCamp (Noon Only)
A. HSPU
6-6-5-5-4-4. Challenging, Rest as needed
B. 5 Min AMRAP
HR Push Ups. EMOM, 3 Box Jumps

Wednesday 07/26/17
Regular Classes
A. 8 Min AMRAP
5 C2B Pull Ups
10 DB Thrusters 50/35
100m Run
B. 3 Sets NOT for time
8 Strict Pull Ups, VERY SLOW Negative
12 Glute Ham Rolls
8/leg Eccentric Calf Raises

BootCamp (Noon Only)
A. Tabata This! 8 sets of 20 sec on, 10 sec off with 1 min rest b/t movements
Shuttle Run
Ring Rows
Row
Air squats

Thursday 07/27/17
Regular Classes
A. For time:
100 Double Unders
50 AbMat Back Extension
25 Power Clean 135/85
25 Deadlifts 225/155
50 ABMat Sit Ups
100 Double Unders
B. 2-3 Sets NOT for time:
8 Banded Face Pull Into External Rotation into OH Press (https://youtu.be/5WC_RwUyIxE)
8 Banded Scarecrows (https://youtu.be/j9xXtQ9w4iA)
10/arm Elbow on Knee External Rotation
(https://youtu.be/g8_WmUr_ybM)

BootCamp (Noon Only)
A. 4 Sets
9-6-3
Power Snatch 75/55
Burpees Over Bar
Rest 2 min
Score is slowest round

Friday 07/28/17
Regular Classes
A. 5 Rounds for Time
21/16 Cal Row
18 Wall Balls 20/14
15 KB Swings 53/35
Rest 90 sec
Score is slowest round
B. 3 Sets NOT for time
8 Leg Raises on Stall Bars
6-12 Abs Roll Out
45 sec Superman Hold

BootCamp (Noon Only)
WOD TBD