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Daily WODs: 10/15/18 – 10/22/18

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Monday 10/15/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6,7 and 8pm)
A. Strength/Skill
Oly Complex: 5 Sets
1 Power Clean
2 Hang Power Clean
3 Jerks
-Rest 1:30 between sets-

B. WOD
For Time
5 Clean & jerk (135/95)
15/12 Cals Row or Bike
10 Clean & Jerk (135/95)
30/24 Cals Row or BIke
20 Clean & Jerk (135/95)
45/36 Cals Row or Bike
(18:00 Hard Cap)

BootCamp (Noon, 45min Long)
A. 2 Sets
100′ Dble DB OH Walk
:30 Ring Support or Bar Hanging Hold

B. 4 Rounds For time
5 DB Devils Press (35/25)
10 Burpees Over DBs
15/12 Cals Bike

Tuesday 10/16/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Back Squat (Group of 2-3)
Build to a 5 Rep Back Squat (31×1) within 5-6 working sets.

B. WOD
12 Min AMRAP
7 DB Front Squats (50/35)
7 Box Jumps (24/20”)
*3 Burpees top of every minute including 0:00

BootCamp (Noon, 45min Long)
A. Squat Clean
12 Min to find 1 RM

B. 6 Sets
1:00 Max Effort Cals Row
:30 Rest
1:00 Max Effort Russian KBS
:30 Rest

Wednesday 10/17/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time:
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers
* 20/15 Cal Row at the end of each round
*Mountain climbers are counted 1L/1R=1 Rep

B. Cash Out
5 Rounds :30 on/:30 off alternating:
Seated Arnold Press
Hammer Curls

BootCamp (Noon, 45min Long)
A. 16 Min AMRAP
48 Double Unders
16 Box Jumps w/ Step Down
8 Toes to Bar

Thursday 10/18/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
On a 12:00 Clock, pick a pulling skills to work on:
– Rope Climbs
– Strict Pull Ups
– Kipping Pull Ups
– Butterfly Pull Ups
– Chest to Bar Pull Ups (Strict or Butterfly/Kipping)

B. EMOM x 21 Minutes
1st – 2-8 Reps of Gymnastics Pulling
2nd -30-50 Double Unders
3rd – :50 in any static hold

BootCamp (Noon, 45min Long)
A. Sumo Deadlift (7-7-5-5-3)
Rest 90sec b/t sets.

B. 3 Sets
:45 Plank (on hands)
:15 Rest
10 KB Sumo Deadlifts (70/53)
:15 Rest
1:30 Max Cals Bike
:30 Rest

Friday 10/19/18
Regular Class WOD (5,6,7,8 and 9m, 3,4,5,6 and 7pm)
A. WOD
“Karen”
For Time
150 Wall Balls (20/14)

-Rest 3:00-

“Isabel”
For Time
30 Power Snatches (135/95) 

B. 10 Min ROMWOD

BootCamp (Noon, 45min Long)
A. Team WOD. Team of 4.
18 Min AMRAP
200m Run
Max Effort Pull Ups/Ring Rows
Max Effort Toes to Bar/V-Ups
Rest
* Congo Line style WOD.

Daily WODs: 10/08/18 – 10/15/18

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Monday 10/08/18 
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. WOD
Every 4 Min x 4 SETS
6 Push Press (as heavy as possible, form allowing it)
immediately into;
90 sec. of “Tabata” Row  (20sec. on x 10sec off)
Go as HARD as you can!

B. Finisher
4 ROUNDS
45 sec Max Pull Ups
15 sec Rest
45 sec Max push-ups
15 sec Rest

BootCamp (Noon, 45min Long)
A. DB Bench Press
6-6-4-4-2-2, tempo (2.0.x.0)

B. 2 Sets
30/20 Cals Row
Rest 1 Min
30/20 Cals Bike
Rest 1 Min

Tuesday 10/09/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
In Group of 3: Barbell Lunges
3 sets
6/6 Barbell Back Rack Lunge (build up)
(you rest while your partners are going)

B. WOD:
For Time
21-15-9
DB Power Clean (50/35)
DB Suitcase Lunges
Toes to Bar

BootCamp (Noon, 45min Long)
A. Squat Clean
2 Reps x 6 Building sets, rest 90 sec b/t sets.

B. 4 Rounds For Time
470m Run
30 Double Unders
14 DB Snatches (50/35)
(18min Hard Cap)

Wednesday 10/10/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. WOD:
Partner Workout
In Teams of 2….
For time:
80 Cals Bike (alt. Every 20)
100 Wall Balls
80 Cals BIke (alt. Every 20)
50 Hang Power Snatch (115/75)
80 Cals Bike (alt. Every 20)
(22:00 Min Cap)
*1 Partner works at a time. Split reps on WB and Snatch any way.

BootCamp (Noon, 45min Long)
A. 3 Sets
100′ Dble KB Front Rack Carry
:45 Hollow Hold
Rest 1 Min

B. 3 Rounds For Time
100′ KB Farmers Carry (70/53)
10 Burpees Box Jumps
20/15 Cals Row
Rest 1 min b/t sets

Thursday 10/11/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Touch n’ Go Deadlift
On a 15:00 Clock
Build to a set of 3 TNG Deadlift (31×1)

B. WOD:
15 Min AMRAP
5 Bar facing burpees
15 Deadlift (225/155)
45 Double Unders

BootCamp (Noon, 45min Long)
A. Front Squat
5-5-5-5-5, tempo 2.0.x.1, rest 90 sec b/t sets.

B. EMOM x 10
1st – 8 Air Squats (tempo, 2.1.1.1)
2nd – 8 Diamond Push Ups + Max Sit Ups

Friday 10/12/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. EMOM x 21
1st – 200m Run
2nd – 12 Weighted Sit Ups
3rd – 6-8 Ring/Bar Muscle Ups

B. Cash out
5:00 Flow Stretching
*Focusing on hips and hamstrings

BootCamp (Noon, 45min Long)
A. 10 Min AMRAP
10 Single Arm Russian KB (53/35) Left Arm
:20 Side Plank (Left)
10 Single Arm Russian KB (53/35) Right Arm
:20 Side Plank (Right)

B. Team WOD, Team of 2
10 Min AMRAP
30 Double Unders
10 Power Snatch 95/65
10 C2B Pull Ups
*Partners alt movements.

Daily WODs: 10/01/18 – 10/07/18

By: 0

Monday 10/01/18
Regular Class WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Strength/Skill:
8:00 to Build to a Moderate-Heavy Hang Squat Clean

B. Against a 16:00 Clock
For Time
100 Double Unders
75 Air Squats
50 Pull-Ups
100 Double Unders
*With remainder of the 16:00, Build to a 1RM Hang Squat Clean. Bars start empty or with a light load

BootCamp (Noon, 45min Long)
A. Bench Press
4 Sets x 5 Reps, Tempo 2.0.x.0
Rest 90 sec b/t sets.

B. 4 Sets for Max Reps
1:15 Bike for max Cals
:45 Rest
1:15 Burpees
:45 Rest

Tuesday 10/02/18
Regular Class WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. WOD
“DT”
5 Rounds For Time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
*DT is a hero workout in honor of USAF Sgt Timothy P. Davis, 28, who was killed on February 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

BootCamp (Noon, 45min Long)
A. Squat Clean
1.1 x 6 Sets
10sec rest b/t reps and 2 min rest b/t sets.
Build up to a heavy rep.

B. 12 Min AMRAP
200m Row
12 KBS (53/35)
25 Double Unders

Wednesday 10/03/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 7 Sets
1:00 Cal Row
– Rest :30-
1:00 Burpees
-Rest :30-
*Goal is same reps for each set

B. Accessory Strength, 3 Sets
10 DBL DB Bent Over Row
Max Set Push Ups
1:00 Weighted Hollow Hold

BootCamp (Noon, 45min Long)
A. 3 Sets for Quality
100′ Double KB Farmers Carry (70/53)
60sec Front Plank
Rest 1:00

B. 3 Sets for Time
50′ KB Front Rack Carry
8 High Box Jumps (30/24)
15/12 Cals Bike

Thursday 10/04/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 30 Min AMRAP
1 Lap Around the Building
20 KB Swings (53/35)
10 HSPU
20 Sit Ups
10/10 Single Leg Deadlift w KB (53/35)

BootCamp (Noon, 45min Long)
A. Back Squat
4 x 6 Reps, Tempo 2.0.x.1
rest 90-120sec b/t sets. Load should be moderate.

B. EMOM x 12
1st – 30 sec Wall Sit Hold
2nd – 8 Push Ups (2.1.x.1)
3rd – 10 V-Ups

Friday 10/05/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Snatch Complex
EMOM x 10 Minutes
2 Hang Power Snatch + 1 OH Squat

B. WOD
EMOM x 15 Minutes
1st – 2 Rope Climbs or alt. Single arm ring row (6/6)
2nd – 10 Hang Squat Snatch (75/55)
3rd – 15 T2B or Hang Knee raises

BootCamp (Noon, 45min Long)
A. Team WOD. 14 Min AMRAP
Ascending Ladder of:
2-4-6-8-10-12-14-16-etc… of
DB Snatch 50/35
HSPU
Toes to Bar
* Team of 2. One working at a time. Partition as needed.

 

Daily WODs: 09/24/18 – 09/30/18

By: 0

Monday 09/24/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength – Clean Complex
EMOM x 10min
2 Hang Squat Cleans + 1 Front Squat
(Build to a heavy set of complex)

B. Every 2 Min x 5 Sets
200m Run
8 Hang Power Cleans (95/65)

BootCamp (Noon Only, 45Min)
A. For Time
400m Run
50 Hand Release Push Ups
50 AbMat Sit Ups
400m Run
50 AbMat Sit Ups
50 Hand Release Push Ups
400m Run
(25Min Time Cap)

Tuesday 09/25/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Skill
4 Sets for Quality
1:00 HS Hold or Partner HS Balance
1:00 High Single Leg Step-Ups or Pistols
:30 Hollow Hold
:30 Superman (Arch Hold)
-Rest 1:00-

B. WOD
7 Rounds for Time
10 Goblet squats #53/35
10 Box Jumps (24/20)
10 Weighted Sit Ups (#53/35)
(15:00 Hard Time Cap)

BootCamp (Noon Only, 45 Min)
A. Squat Clean
1.1.1 x 5 Building Sets.

B. 9 Min AMRAP
12/10 Cals Row
10 Pull Ups
10 Goblet Squats 70/53

Wednesday 09/26/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Muscle Ups Skill Session
10:00 on Muscle Up Skill & Scaling

B. 22 Min AMRAP
16 Burpees
8 OH Squat (135/95)
6 Bar/Ring Muscle Ups

BootCamp (Noon Only, 45 Min)
A. EMOM x 20
1st – Max Cals Bike
2nd – Rest
3rd – Max Slam Balls 30/20
4th – Rest

Thursday 09/27/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength – 4 Sets
10 Supinated Bent Over Barbell Rows
5/5 Half Kneeling KB Strict Press (30×1)
Rest 60 sec

B. 3 Sets
4 Min AMRAP
5 DB Clean & Jerk (50/35)
8 T2B
-Rest 1:00-
Then
3 Min Max Effort distance row

BootCamp (Noon Only, 45 Min)
A. Back Squats
3 Sets x 8 Reps, tempo 2.2.x.1, rest 90sec b/t sets.

B. 5 Rounds For Time
200m Run
40 Double Unders
30sec Dead Bug Hold

Friday 09/28/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. WOD
EMOM x 5
30-50 Double Unders

EMOM x 5
5-10 Strict Pull Ups

EMOM x 5
10 Deadlifts 225/155

EMOM x 5
5-10 Strict HSPU

B. Strength
3 Sets
8/8 KB Cossack Squats
8/8 Single Leg KB RDL

BootCamp (Noon Only, 45 Min)
A. Team WOD, 16 Min AMRAP
20 Burpees Jumping Pull Ups
30 Toes to Bar
40 Cals Bike
*Partners rotate as needed. Only one person working at a time.

Daily WODs: 09/17/18 – 09/23/18

By: 0

Monday 09/17/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. E4MOM x 5 Sets
15/10 Cals Bike
Directly Into
10 Front Squats (AHAP but 1-2 sets)
Directly Into
100m Run

B. FOR TIME
50 HSPU For Time
EMOM, 15 sec Dead Bug
(10min time cap)

BootCamp (Noon Class, 45 Min Long)
A. 3 Sets
8 BB Bent Over Row, tempo 21×1

B. EMOM x 15
1st – Max Hang Power Clean 95/65
2nd – 15/12 Cals Row
3rd – Max Sit Us

Tuesday 09/18/18
Regular Class WOD (5,6,7,8 and 9am ,3,4,5,6 and 7pm)
A. 2 Rounds for Time
1000m Row
30 T2B
30 Box Jump Overs (24”/20”)
400m run
(25:00 Hard Cap)

B. Strength/Skill
Post workout skill – Not for time
10:00 Muscle-up Skill Development

BootCamp (Noon Class, 45 Min Long)
A. HSPU (SuperSet, 4 Sets)
1. 4 Negative HSPU, rest 30sec
2. AMRAP Kipping HSPU

B. 9 Min AMRAP
30 Double Unders
8 Alt DB Snatch 50/35
6 Up-Downs

Wednesday 09/19/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. EMOM x 20 Minutes
1st -10 Sumo DL High Pull (75/55) + Max Burpees for the remainder of the minute
2nd -10 Hang Clean (75/55) + Max Burpees for remainder of the minute
3rd -10 Hang Snatch (75/55) + Max Burpee for the remainder of the minute
4th -Rest Full Minute
*Score is total Burpees

BootCamp (Noon Class, 45 Min Long)
A. Back Squats
2 Sets of 10 Reps, tempo 22×1, rest 60 sec b/t sets.

B. 3 Rounds For Time
1 Lap around the building
20 Toes to Bar

Thursday 09/20/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time
In Tabata Format Complete…(:20 on/ :10 off)
40 KBS (70/53) (3:00 min cap)
-:30 Transition-
60 Pull ups (4:00 min cap)
-:30 Transition-
80 Wall Balls (20/14) (5:00 min cap)
-:30 Transition-
200 Double Unders (6:00 min cap)

BootCamp (Noon Class, 45 Min Long)
A. 5 Min AMRAP @80% Effort
Max Cals Row directly into
5 Min AMRAP @80% Effort
Max Cals Bike directly into
5 Min AMRAP @80% Effort
Max KBS 45/26

Friday 09/21/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Deadlift x Chest Press – Superset
3 Sets
8 Deadlift (30×1)
8 DB Floor Press (30×1)

B. AMRAP x 9 Minutes
250/200m Row
12 HR Push Ups
8 Double Russian KB Swings

BootCamp (Noon Class, 45 Min Long)
A. Deadlifts
10 min to find 5 RM

B. Team WOD. Team of 2.
For Time
100 Wall Balls
100 Deadlifts (135/95)
800m Run
50 Deadlifts
50 Wall Balls

*partition as needed. One person working at a time.

Daily WODS: 09/10/18 – 09/16/18

By: 0

Monday 09/10/18 
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
15:00 Running Clock
Build to a heavy 3RM Deadlifts

B. WOD
Using 80% of A, E4MOM x 4 Sets
5 Deadlifts
Directly into
90sec Max Distance Row

BootCamp (Noon only, 45 min long)
A. Back Squats,
7 Sets of 2 Reps, tempo 2.1.x.1.
Build up to a moderate load, rest 60-90sec b/t sets.

B. 3 Rounds For Time
20 MedBall Squats (20/14)
50 Double unders
45sec Front Plank

Tuesday 09/11/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. WOD
10 Sets For Time
15/12 Cal Bike
15 Russian KBS (#53/35)
35 Double Unders
-rest 1:00 b/w sets-
*Increase pace each set. Start moderate… finish with sprint.

BootCamp (Noon only, 45 min Long)
A. HSPU (SuperSet, 4 Sets)
4 -5 Negative HSPU, Rest 30sec
AMRAP Kipping HSPU, Rest 2 min

B. 8 Min AMRAP
10 AbMat Sit Ups
8 DB Push Press (45/30)
6 Burpees

Wednesday 09/12/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. WOD “Fight Gone Bad”
3 Rounds for Max Reps
1 Min Max Effort Wall Ball (20/14)
1 Min Max Effort Sumo DL High Pull (75/55)
1 Min Max Effort Box Jumps (20”)
1 Min Max Effort Push Press (75/55)
1 Min Max Calorie Row
1 Min Rest 

BootCamp (Noon only, 45 min Long)
A. EMOM x 21
1st – 200m Run
2nd – Max Cals Row in 30sec
3rd – Max Slam Balls in 30sec

Thursday 09/13/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Every 45sec x 8 Sets
1 Snatch DL + 1 Hang Snatch
Directly Into
5 Sets For Quality
1.1.1 Snatch @ 70%
(3 singles, no rest b/w lifts) Rest 60 sec b/t sets

B. EMOM x 12
Min 1- 14 DB Lunges (35/20)
Min 2- Max Ring Dips
Min 3- 14 Burpees

BootCamp (Noon only, 45 Min Long)
A. EMOM x 12
1st – 6 Double DB Bent Over Row (21×2 tempo)
2nd – 12 Weighted Sit Ups

B. For Time
40/30 Cals Bike
30 KBS 53/35
40 HR Push Ups
30 Pull Ups

Friday 09/14/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Helen”
For Time
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
(15:00 Hard Cap)

B. FINISHER
Accumulate 3:00 in Hollow Hold

BootCamp (Noon only, 45 Min Long)
A. Team WOD (Team of 2, 1 person working at a time)
20 Min AMRAP
30 Alt DB Snatch 50/35
30 DB Goblet Squats 50/35
30 Burpees
200m Run w/ Wall Balls (Both Partner)

  • Partition however but you need to finish the snatch before doing the squats before the burpees.

 

 

Daily WODs: 09/03/18 – 09/09/18

By: 0

Monday 09/03/18 – Labor Day
Please note the gym will only be open for 3 classes: 6am, 10am and 3pm. Thank you and Enjoy the Holiday!

Hero WOD: “HotShots 19”
6 Rounds For Time:
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 09/04/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Bent Over Row and Wall Walk (SuperSet)
8/8 Single Arm DB Bent Over Row  (21×2)
3 perfect wall walks

B. 15 Min AMRAP
10/10 Hang Non-Alt. DB Snatch (50/35)
15 C2B Pull-Ups
20 HR Push-Ups

BootCamp (Noon Only, 45min Long)
A. HSPU, Week #2 (Superset, 3 sets)
1. 5 Negative HSPU (Deficit if possible), rest 30 sec
2. AMRAP Kipping HSPU Unbroken, rest 2 min

B. 6 Sets for Max Cals Bike
40 sec Max Effort Russian KB Swings (Heavy), 20 sec rest
20 sec Max Effort Cals Bike, 40 sec rest

Wednesday 09/05/18
Regular Class WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A.  For Time
3 Rounds
21 Deadlifts (245/165)
2 Laps Around the Building
(25min time cap)

B. Finisher – NOT FOR TIME (w/ partner)
3 Rounds for Quality
5 Partner Glute Ham Raises (or tempo good morning)
10 Partner Leg Throws
20 Synchro Plate Jumps

BootCamp (Noon Only, 45min Long)
A. 8 Min AMRAP
40 Double Unders
10 Power Clean (115/80)
10 Push Press (115/80)
Rest 2 min
6 Min AMRAP
40 Double Unders
10 Power Snatches 95/65
10 OHS 95/65

Thursday 09/06/18
Regular Class WOD (5,6,7,8 and 9am,3,4,5 6 and 7pm)
A. 6 Sets (@Moderate Pace)
20/15 Calorie Bike
12 Tall Step-Up (30/24)
50 Double Unders
-Rest 1:00-
*Goal is to maintain same time for all rounds

BootCamp (Noon Only, 45min Long)
A. EMOM x 12
1st – 5-8 Strict Pull Ups
2nd – 40 sec Max Flutter Kicks
3rd – 30 sec Hollow Body Hold

B. 4 Sets
24 Slam Balls (30/20)
18 Sit Ups
12 Up-Downs
Rest 1 min b/t sets.

Friday 09/07/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time
1K Row

B. Finisher
5 Sets
5 Strict Toes to Bar
10 V Ups
15 Russian Twists
20 Weighted Flutter Kicks
-Rest 1:00 b/w sets-
*Russian Twist and Flutter Kicks use plate or DB

BootCamp (Noon Only, 45min Long)
A. Team WOD (Team of 2. Partners alternate rounds)
20Min AMRAP
3 Clean and Jerk (Heavy)
6 Pull Ups
9/7 Cals Row

 

Daily WODS: 08/27/18 – 09/02/18

By: 0

Monday 08/27/18
Regular Class WOD (5,6,7,8, and 9m, 3,4,5,6 and 7pm)
A. Every 3 Min x 5 Sets
5 Front Squats @70% of 1 RM (From ground)
Immediately into
10 Cals Assault Bike Sprint 

B. For Time
40-30-20-10 Reps of:
Goblet Squats #53/35
10 Hindu Push Ups b/t every squat sets
(https://youtu.be/nBLy1IGtSJ8)
(12 min time cap)

BootCamp (Noon Class, 45min Long)
A. Front Squats, 4 Sets of 4 Reps, Tempo 2.1.x.1.
Rest 90sec b/t sets.

B. 12 Min AMRAP
200m Run
5/5 Single Arm KB Thrusters 53/35
200m Run
10 Box Jumps

Tuesday 08/28/18 
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
EMOM x 6
1st – 8 Weighted or Strict Pull-Ups
2nd – 2/2 Turkish Get-Up (53/35)
(:5sec pause at top of each TGU)

B. 3 Sets
AMRAP x 4 Minutes
6 T2B
8 Push-Ups
10 Alt. Box Step Ups (24/20)
-Rest 1:00 b/w sets-
*Start from beginning every time and try and match score for each AMRAP.

BootCamp (Noon Class, 45min Long)
A. HSPU, Superset (3 Sets)
1. 3-5 Negative HSPU, rest 30 sec
2. AMRAP Kipping HSPU, rest 2min

B. 3 Sets
3 Min AMRAP
12 Alt KB Reverse Lunge
15 Push Ups
Max Cals Row/Ski Erg in Remaining Time
Rest 1 Min

Wednesday 08/29/18
Regular Class WOD (5,6,7,8 and 9am, ,3,4,5,6 and 7pm)
A. WOD
EMOM x 30 Minutes
1st – 3 Deadlifts (315/205)
2nd – 2 Rope Climbs
3rd –  :20 Bike Sprint/:30 Recovery Pedal

BootCamp (Noon Class, 45min Long)
A. 5 Rounds For Time
12/10 Cals Bike
12 Alt DB Snatches (50/35)
6 Strict Pull Ups
Rest 30sec

Thursday 08/30/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. WOD
For Time:
3 Rounds
50 DU
40 AbMat Sit-ups
30/25 Cal Row
10/10 Single Arm DB S2OH (70/45)
(22:00 Hard Cap)

B. Skill Cash Out
Review Pistol & Common Scales
Accumulate 20-30 reps for quality

BootCamp (Noon Class, 45min Long)
A. For Time
21/16 Cals Row
15 Deadlifts 185/135
9 Bar Facing Burpees

Rest 2:30

9 Cals Row
15 Deadlifts 185/135
21 Bar Facing Burpees

Friday 08/31/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A.Strength/Skill – Snatch Complex
EMOM x 10min
1 High Hang Power Snatch  1 Above the Knee Power Snatch
1 OHS

B. WOD
E3MOM X 5 Sets
10 Power Snatch (95/65)
10 OHS
200m run

BootCamp (Noon Class, 45min Long)
A. Team WOD (Team of 3)
For Time
Buy In:
99 BB Curls (1 Partner working at a time)
Then Complete For Time: (2 Partners working, 1 resting)
300 Double Unders
150 Toes to Bar
150 KBS (70/53)
150 Push Press (115/75)
Then
99 Weighted Sit Ups

Daily WODs: 08/20/2018- 08/26/2018

By: 0

Monday 08/20/2018
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Every 4 min x 5 Sets
5 Push Press (From Ground)
Directly Into
90 sec Row Hard

B. For Time
60 Pull Ups For Time
EMOM, 3 Burpees
(10 Min Time Cap)

BootCamp (45min, Noon)
A. Front Squats
6 Reps x 4 Sets (Tempo 21×1). Form Over Load

B. 15 Min AMRAP
12/10 Cals Bike
9 Thrusters 75/55
12/10 Cals Bike
9 Burpees Over the Bar

Tuesday 08/21/18
Regular Class WOD (5,6,7,8 and 9am, 3, 4, 5, 6 and 7pm)
A. Strength/Skill
18:00 Running Clock
Build to 1RM Squat Clean

B. MetCon
EMOM x 12
1st – 15 Double Unders + 2 Sq Clean 225/155
2nd – :30 Max Push Ups + :30 Plank

BootCamp (45min, Noon)
A. 20 Min to Build up to heavy 2 Reps Sumo Deadlifts

B. 2 Sets
5 Min AMRAP
14 Alt. DB Front Rack Lunges (50/35)
12 V-Ups
10 Box Jumps (24/20″)
Rest 1 min

Wednesday 08/22/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. MetCon
4 Rounds For Time
25/20 Cals Row
20 Alt DB Snatch (50/35)
10 Burpees
2min rest b/t rounds

BootCamp (45min, Noon)
A. 4 Sets
8 Strict Seated DB Presses (21×1)
6 Strict Wide Grip Pull Ups

B. 5 Sets For Time
10/8 Cals Row
10 DB Push Presses (50/35)
10 Ring Rows
Rest 30 sec b/t sets.

Thursday 08/23/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/ Skill
Extended Skill Warm Up – Review Muscle Up

B. MetCon
20 min AMRAP
15/10 Cals Bike
5 Ring Muscle Ups
15 Box Jump Overs (24/20”)

BootCamp (45min, Noon)
A. 4 Sets
4 Deadlifts (80% of 1RM, 21×1 tempo)
6 Box Dips (21×1)
Rest 90sec b/t sets

B. 2 Sets For Time
20 Deadlifts (135/95)
30/25 Cals Row
Rest 2 min

Friday 08/24/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. MetCon
For time
100 Double Unders
25 DB Step Over (35/30, 24/20”)
50 Wall Balls (20/14)
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step Over
100 Double Unders

BootCamp (45min, Noon)
A. Team WOD.
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
100 Double Unders

Daily WOD: 08/13/18 – 08/19/18

By: 0

Monday 08/13/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
EMOM x 12
1st – 5-8 Reps of Strict Pull
2nd – 5-8 Reps of Strict Push
3rd – 12 Sorinex Glute Ham
*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane

B. MetCon
4 Rounds For Time
10 C2B Pull Ups
15 HR Push Ups
20 Dual KB Front Rack Lunges (53/35)
* Lunges done in place, 20 reps total (10/10)
13 Min Time Cap

BootCamp (Noon Class, 45min Long)
A. Warm UP

B. 5 Sets
4 Strict KB Presses (31×1)
3 Strict Chin UPs
B. 4 Rounds
12/10 Cals Bike
10 Box Jump
4/4 Single Arm KB Strict Press (35/26)

Tuesday 08/14/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Rowing Intervals, 5 Rounds
1 Min Row/ 1 Min Rest
Row @500m Pace (~80%)
Walking or Biking Recovery

B. MetCon
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
10 Slam Balls (30/20)

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Sumo Deadifts
3-2-1-3-2-1, E2MOM

C. 12 Min AMRAP
200m Row
15 Wall Balls
15 Up-Down (Burpees w/ no push ups)

Wednesday 08/15/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. MetCon
30 Min AMRAP
1 Lap Around the Buiding
20 Sit-Ups
30 DB Push Press (35/25)
40 Air Squats
50 Double Unders

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. 6 Min AMRAP
100m Run
5/5 Single Arm DB Hang Snatch (50/35)
12 Sit Ups
rest 2 min
6 Min AMRAP
12 Sit Ups
5/5 SA DB Hang Snatch
100m Run

Thursday 08/16/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
10:00 Running Clock
Build to Heavy 2 Power Snatch
Rest 2 min
10:00 Running Clock
Build to 2 Power Clean and Jerk

B. MetCon
For Time
“Gracibel”
15 Clean and Jerks (135/95)
15 Snatches (135/95)
8 Min Time Cap

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. For Time
30 Deadlifts (115/75)
30/20 Cals Bike
30 Push Ups
30/20 Cals Bike
30 Deadlifts

Friday 08/17/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Front Squat
6-6-4-4-2-2
*Sets should all be heavy. Each “second” set should be heavier than set prior of same number

B. MetCon
12 Min AMRAP
12 Wall Balls
12 American KBS (70/53)
250/200m Row

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Team WOD
(Front Squats, Rowing…)