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Weightlifting – Week 2 of 12

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Week 2 of 12
Day 1
Warm Up
Warm Up on Own
Press in Snatch
Plyo
Single Leg Broad Jumps 2x50ft, each
Strength
Snatch – Power Position 4×5
Clean + Jerk 4×2+3
Deadlift – Snatch Grip 4×6
Core
Glute Ham Raises 3×10
Mobility
Day 2
Warm Up
Warm Up on Own
The Hulk 1 Set
Plyo
Squat Jumps – Bar 2×8
Strength
Snatch High Pull + Snatch + Overhead Squat 4×2+2+2
Clean + Front Squat + Jerk 4×2+2+2
Squats 4×10
Core
Pallof Press 3×5, each
Mobility
Day 3
Warm Up
Warm Up on Own
Kang Squats 2×8
Plyo
Straddle Hops 2×16, total
Strength
Snatch – 3 Positions 4×1+1+1
Clean – 3 Positions 4×1+1+1
Deadlift – Clean Grip 4×6
Core
Weighted Situps 3×15
Mobility

Weightlifting – Week 1 of 12

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Week 1 of 12
Day 1
Warm Up
Warm Up on Own
Complex 1 Set
Plyo
Broad Jumps 2x100ft
Strength
Snatch – 3 Positions 4×1+1+1
Clean + Front Squat + Jerk 4×2+2+2
Squats 4×8
Core
GHD Situps 3×12
Mobility
Day 2
Warm Up
Warm Up on Own
Sots Press 2×8
Plyo
DB Thrusters + Jump 2×8
Strength
Snatch – Power Position 4×5
Clean – 3 Positions 4×1+1+1
Deadlift – Clean Grip 4×6
Core
Weighted Back Extensions 3×12
Mobility
Day 3
Warm Up
Warm Up on Own
Snatch Complex 1 Set
Plyo
Lateral Hurdle Hops (10H) 2×10, each
Strength
Snatch High Pull + Snatch 4×3+2
Clean + Jerk 4×3+2
Push Press 4×6
Core
Side Bends 3×10, each
Mobility

Daily WODs 11/13/17- 11/19/17

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Monday November 13th
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 4 Rounds For Time
470m Run (1 lap around the building)
10 Burpees Pull Ups/CB PU
B. EMOM x 12
1st – 40 sec Farmers Carry
2nd – 40 sec Sled Pull
3rd – 50 Double Unders

BootCamp (Noon Only)
9 min AMRAP
3 Power Clean @185/135
6 Push Ups
9 Air Squats
12 Box Jumps 20/24″
Rest 3 min
6 Min AMRAP
3 Power Clean
6 Push Ups
9 Air Squats

Tuesday 11/14/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Clean + Jerk
6 Sets (1+1), Build up to 1 RM, rest as needed b/t sets.
B. EMOM x 15
1st – 8 DB or BB (class size) Thrusters
2nd – 8 Weighted Sit Ups
3rd – 100ft Broad Jumps

BootCamp (Noon Only)
A. 2 Min AMRAP
Pull Ups (or Banded Pull Ups)
directly into
6 Min AMRAP
10 Burpees
10 Ring Rows
directly into
2 Min AMRAP Pull Ups (or Banded Pull Ups)

Wednesday 11/15/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 11 Min AMRAP
250m Row
2 x (5 HPS + 5 OHS) 95/65
B. 3 Sets NOT for Time
15 Shoulders Flexion
35ft Crab Walk
12 Dble KB OH Sit Ups

BootCamp (Noon Only)
5 Building sets
A1. (1 Hang Power Snatch + 1 Below the Knee P.S + 1 Power Snatch)
A2. 12 T2B/T2R or HKN

Thursday 11/16/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 2 Rounds
7 Min AMRAP
12 KBS 70/53
8 Toes to Bar
4 Power Cleans 185/135
Rest 2 min
B. 3 Sets NOT for Time
16 Alt Pistols squat (less band)
8/8 Single Leg RDL (heavier)
12 Banded PVC Seated Supinated Row

BootCamp (Noon Only)
5 Rounds For Time
250m Row
10 Burpees Pull Ups

Friday 11/17/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. “ Angie”
100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups
B. 2 Sets NOT For Time
50ft/side Monster Walk – Crab Walk
100ft Monster Walk – Speed Skater
100ft Monster Walk – Cowboy Walk
10 Banded Air Squats

BootCamp (Noon Only)
Team WOD

 

 

Daily WODs 11/06/17 – 11/12/17

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Monday 11/06/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time
40 Alt DB Snatch (50/35)
80 Double Unders
30 Alt DB Snatch
60 Double Unders
20 Alt DB Snatch
40 Double Unders
10 Alt DB Snatch
20 Double Unders
B.

BootCamp (Noon Only)
17 Min AMRAP
350m Row
10 Box Jump Over 20/24″
10 Thrusters 95/65

Tuesday 11/07/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. EMOM x 25
1st – 8 DB Front Squats (tough)
2nd – 30 sec Ring MU/Transition Drills/Back Swing
3rd – 12 Burpees
4th – 8 Toes to Bar
5th – 1-3 Rope Climbs
B. Rowing
150m High Effort, rest 20 sec x 6 Sets

BootCamp (Noon Only)
2 Min AMRAP
Pull Ups (or Banded Pull Ups)
directly into
6 Min AMRAP
10 Burpees
10 Ring Rows
directly into
2 Min AMRAP Pull Ups (or Banded Pull Ups)

Wednesday 11/08/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds For Time
10 Power Clean and Shoulders to OH (tough)
400m Run
B.3 Sets NOT for Time
12 Shoulders Flexion
(https://youtu.be/e7vDig7m1lw)
25ft Crab Walk
(https://youtu.be/Xwcbm93mM-o)
10 Dble KB OH Sit Ups
(https://youtu.be/-bbt7txgGOY)

BootCamp (Noon Only)
A. 12 Min to find 1 RM Power Clean
B. 8 Min AMRAP @90% of A

Thursday 11/09/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Snatch
3 x 2, 3 x 1 (Find 1 RM)
B. EMOM x 12
1st- 5-8 HSPU
2nd – 8-12 Pull Ups

BootCamp (Noon Only)
4 Sets, Each For Time
10 Alt Db Snatch (Tough)
15 Air Squats
20 Double Unders
Rest = Work

Friday 11/10/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Christine”
3 Rounds for time
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)
B. 3 Sets NOT for Time
10/10 Single Leg assisted Squat
10/10 Single Leg RDL
10 Banded PVC Seated Supinated Row

BootCamp (Noon Only)
Team WOD

Daily WODs 10/30/17 – 11/05/17

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Monday 10/30/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds For Time:
500m Row/400m Run
20 KBS (53/35)
5L/5R KB Push Press (53/35)
B. 3 Sets NOT for time
15 Sorinex Hamstring Curls + 2 sec Hold at the top.
45 sec weighted wall sit
15-30sec L-Sit Hold from Stall Bars

BootCamp (Noon Only)
For time:
21-18-15-12 Reps of
Double Unders
Wall Ball Clusters 20/14

Tuesday 10/31/17- Halloween. Bring your costume and lets have some fun!
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm) and BootCamp (Noon Only)
A. Team of 2
20 Min AMRAP
10 Pull Ups
31 Air Squats
17 Burpees
Partition however you want. One person working at a time.
B. “Recess”
Push Up Plank Plate Drag Relay
Russian Twist w/ plate Relay

Wednesday 11/01/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. BB Strict Press
6 x 3 Reps (Find 3 Rm)
B. Tabata
Shuttle Sprint
1 min rest
AbMat Sit Ups
1 min rest
Superman Hold
1 min rest
Double Unders

BootCamp (Noon Only)
Every 2 Minutes x 6 Sets
10 KBS 53/35
12-15 UB Hanging Knee Raises

Thursday 11/02/17
Regular Classes WOD (5,6,7,8 and 9am, NO AFTERNOON CLASSES)
A.EMOM x 12
1st – 10 Deadlifts (185/135)
2nd – 15 V-Ups
3rd – Max Cals Row
B. 3 Sets NOT for time
10 (5/5) Top to Top DB Strict Press, directly into 100ft Dble DB OH Walking
6 Banded Front Lever

BootCamp (Noon Only)
7 Min AMRAP
20 Alt DB Snatch 50/35
20 Air Squats
50ft/arm DB OH Walking 50/35
Rest 3 Min
Repeat

Please note on that day the gym will closed after the noon class. Thank you for your cooperation.

Friday 11/03/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Elizabeth”
21-15-9 Reps for time
Squat Clean 135/95
Ring Dips
B. 3 Sets NOT for Time
8/8 Single Leg assisted Squat
15/side single arm banded Y
8/side kneeling pallof press
(move further away from pull up rig from last week)

BootCamp (Noon Only)
Grinding Team WOD but for sure FUN!

Daily WODs 10/23/17 -10/29/17

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Monday 10/23/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. For Time
400m Run
50 AbMat Sit Ups
40 Med Ball Cleans
30 Burpees
40 Med Ball Cleans
50 AbMat Sit Ups
400m Run
B. 3 Sets NOT for time
15 Sorinex Hamstring Curls
40 sec weighted wall sit
10 Strict Leg Raise from stall bars

BootCamp (Noon Only)
14 Min AMRAP
12 Power Snatch 95/65
8 Burpees Over Bar
300m Row

Tuesday 10/24/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. 15 Min AMRAP
5 Strict Pull Ups
5 Strict HSPU
10 KBS 70/53
B. 3 Sets NOT for Time
6/6 Single Leg assisted Squat
12/side single arm banded Y
8/side kneeling pallof press

BootCamp (Noon only)
A. Pull Ups Skill work, week 3
4 Sets
6 Strict Pull Ups w/ 4 sec negative, rest 1 min
6/arm DB Bent Over Row, Tempo 41×2, rest 1 min (heavier than last week)
B. Tabata this!
Double Unders and Air Squats

Wednesday 10/25/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. Back Squats
4 x 8, rest as needed
(Find 8 RM)
B. 6 Rounds
250m Row @High Output
Rest 30 sec

BootCamp (Noon only)
A. 12 min to find 3 RM Deadlifts
B. For Time (12 min time cap)
30 Wall Balls
20 Deadlifts @185/135
10 C2B Pull Ups
20 Deadlifts @185/135
30 Wall Balls

Thursday 10/26/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. Every 2 min x 6 Sets
8 Burpees Box Jump Over
10 OHS @95/65
Rest 5 min
B. Every 2 min x 6 Sets
40 Double Unders
10 Deadlifts @185/135
C. 2 Sets NOT for time
12 (6/6) Top to Top DB Strict Press, directly into 100ft Dble DB OH Walking
5 Banded Front Lever

Bootcamp (Noon only)
Every 90 sec x 5 Sets
10 KBS 53/35
10 Goblet Squats
10 KBS 53/35

Friday 10/27/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. “Nicole”
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
For scoring, use the total number of Pull-ups and note in comments the number of pull-ups completed for each round.
B. Tabata
Bottom to Bottom Air Squats
Rest 1 min
V-Ups

BootCamp (Noon only)
Grinding Team WOD.

Daily WODs 10/16/17- 10/22/17

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Monday 10/16/17
Regular Class
A. 4 Rounds for Time
10 Power Clean 135/95
25 Air Squats
50 Double Unders
Rest 1 min b/t
B. 3 Sets NOT for Time
35 sec shoulder taps in plank position
20-40 sec scapular pull-ups hanging from pull-up bar (hold 2 sec at the top)
10-30 sec hold in bottom of squat weighted

BootCamp (Noon Only)
4 Sets, Each for Time
15/12 Cals Row
10 Burpees Over Rower
5 Power Cleans 155/105
Rest 1 min

Tuesday 10/17/17
Regular Class
A. 5 Min AMRAP
5 Snatch (tough)
10 HSPU
Rest 3 min
5 Min AMRAP
3 Snatch (tougher)
12 HR Push Ups
Rest 3 min
3 min AMRAP Snatch (toughest)
B. 3 Sets NOT For time
Max Hold Supinated Grip Chin Over Bar
15 KB RDL Sumo Stance
12/side Side Bends (Heavier than last week)

BootCamp (Noon Only)
A. Pull Ups Skill work
3 Sets
6 Strict Pull Ups w/ 4 sec negative, rest 1 min
6/arm DB Bent Over Row, Tempo 41×2, rest 1 min (heavier than last week)
B. Tabata
Shuttle Run and KBS

Wednesday 10/18/17
Regular Class
A. 11 Min AMRAP
300m Row
5 Deadlifts 315/225
5 Bar Muscle Ups/ C2B Pull Ups
B. 3 Sets NOT For Time
30 sec banded face-pulls
30 sec Toes to Bar
100ft dble KB OH Walk

BootCamp (Noon Only)
EMOM x 20
1st – 3-5 Wall Walks
2nd – 6-10 Toes to Bar
3rd – 12 Ab Wheel
4th – 6/6 DB SA Split Jerk

Thursday 10/19/17
Regular Class
A. Front Squats
3 x 3, 3 x 2. Rest as needed
B. 3 Rounds
470m Sprint
Rest 3 min

BootCamp (Noon Only)
4 Rounds for Time
30 Double Unders
15 Wall Balls (20/14)
15 Box Jumps (24/20″)

Friday 10/20/17
Regular Class
A.”Randy”
75 Power Snatches (75/55)
B. 3 Sets NOT
15 Abs Wheel
12 Leg Raises on Stall Bars
10/side obliques on Stall Bars
C. ROMWOD

BootCamp (Noon Only)
Team WOD, Wod tbd.

 

Daily WODs 10/09/17- 10/15/17

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Monday 10/09/17
Regular Class
A. 20 Min AMRAP:
12 Box Jumps w/ step down 30/24”
15 DB shoulder-to-overhead 35/25
18 DB goblet squats
B. 3 Sets NOT for Time
30sec shoulder taps in plank position
10-30sec scapular pull-ups hanging from pull-up bar
30sec hold in bottom of squat

BootCamp (Noon Only)
17 Min AMRAP
30 Goblet Squats
20 Box Jumps
400m Run

Tuesday 10/10/17
Regular Class
A. 14 Min AMRAP
25/20 Cals Row
10 Power Snatch 95/65
10 Toes to Bar
2 Rope Climbs
B. 3 Sets NOT For time
Max Hold Supinated Grip Chin Over Bar
12 KB RDL Sumo Stance
15/side Side Bends (Heavier than last week)

BootCamp (Noon Only)
A. Pull Ups Skill work
3 Sets
4 Strict Pull Ups w/ 4 sec negative, rest 1 min
8/arm DB Bent Over Row, Tempo 41×2, rest 1 min
B. Tabata Burpees

Wednesday 10/11/17
Regular Class WOD
A. 9 Min AMRAP
10 HR Push Ups
15 Russian KB swings 70/53
20 ball slams
B. EMOM x 12
1st: 30s banded tricep extension
2nd: 30s bent over DB rows
3rd: 30s banded face-pulls
4th: 3-5 Wall Walks

BootCamp (Noon Only)
2 Sets
5 Min AMRAP
8 Power Clean 115/75
4 HSPU
20 Double Unders
rest 5 min

Thursday 10/12/17
Regular Class WOD
A. 6 Sets
(1 Power Clean + 1 Front Squat + 1 Squat Clean) x 2 reps
B. Complete for 16 min (45/15)
1st – Monster Walk: Crab
2nd – Monster Walk: Speed Skater
3rd – Monster Walk: Cowboy
4th – Banded Air Squats

BootCamp (Noon Only)
For time
1000m Row
50 Hang Power Snatch 45/35
30 Pull Ups

Friday 10/13/17
Regular Class WOD
A. “Dirty Thirty”
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Alt Walking Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
B. 2 Sets NOT
12 Abs Wheel
10 Leg Raises on Stall Bars
8/side obliques on Stall Bars

BootCamp (Noon Only)
Team WOD

 

Daily WODs 10/02/17- 10/08/17

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Monday 10/02/17
Regular Class WOD
A. 4 Rounds For Time
40 Double Unders
12 Thrusters 95/65
12 Pull Ups
B. 3 Sets NOT for Time
6/arm Single Arm DB Bent Over Row, 4 sec Eccentric (heavier than last week)
14 Banded Triceps Extension
20 Weighted Calves Raises

BootCamp (Noon Only)
For time
60 Double Unders
50 Cals Row
40 Alt Walking Lunges
30 KB Swings 53/35
20 Ring Rows
10 HSPU

Tuesday 10/03/17
Regular Class WOD
A. 5 min AMRAP @ high effort 90%:
12 wall balls
10 step-ups, alternating
6 ball slams
*Should be unbroken sets.
Rest 5 min
12 min AMRAP @ 80%:
400m run
10 goblet squats (moderate)
10 step-ups, alternating
10 ball slams
B. 2 Sets NOT For time
20 V-Ups
30 sec Hollow Body Hold
20/side Side Bends
30 sec Superman

BootCamp (Noon Only)
A. Hang Snatch
Build up to 1 RM
B. 20 Squat Snatch For time
tough load (redo from 4 weeks ago)

Wednesday 10/04/17
Regular Class WOD
A. Drop Snatch
3 x 5 Reps
B. Snatch – 3 Positions
6 x 3 Reps
C. EMOM x 15
1st – 8 HSPU
2nd – 100ft Broad Jumps
3rd – 45 sec (weighted) Wall Sit

BootCamp (Noon Only)
5 Rounds for time:
5 Power Clean 135/95
10 Hanging Knee Raises, Toes to Bar
200m Run

Thursday 10/05/17
Regular Class WOD
A. 10 Min AMRAP
6 Shoulder to Overhead 115/75
9 Burpees Over Bar
12 Deadlifts 115/75
B. EMOM x 8
1st – 3-5 Wall Walks
2nd – 8-10 TTB

BootCamp (Noon Only)
11 Min AMRAP
6 DB Thrusters #25-35
8 Pull Ups, Ring Rows
10 Box Jumps 24/20″

Friday 10/06/17
Regular Class WOD
A. “Gwen”
15-12-9 Reps, Clean-and-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. Rest as needed between sets.
B. 3 Sets not For time
100ft CrabWalk
100ft Speed Skater
100ft Cowboy

BootCamp (Noon Only)
Team WOD.

 

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.