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Tuesday July 7, 2015

Posted on Jul 6, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 8 Strict Handstand Push-ups

Odd Minutes: 30 Seconds Hollow Rocks

 

WOD:

6 Minute AMRAP:

5 Deadlifts 275#/185#   **Scaled 185#/115#

10 Box Jumps 24″/20″  **Scaled step-ups

3 Minute REST

 

6 Minute AMRAP:

Row 12/10 Calories

8 Burpees Over the Rower

3 Minute REST

 

6 Minute AMRAP:

5 Push Jerks 135#/95#   **Scaled: 95#/65#

10 Front Squats 135#/95#  ***95#/65#

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Monday July 6, 2015

Posted on Jul 5, 2015 | 0 comments

Strength:

In 15 Minutes, work up to a 1 Rep max CLEAN & JERK

***Scaled option:

15 Minute EMOM:

Even Minutes: 10 Dumbbell Thrusters

Odd Minutes: 10 Kettlebell Swings

 

WOD:

3 Rounds for time:

Run 800m

10 Hang Squat Cleans 155#/105#

8 Alternating Front Rack Lunges 155#/105#

6 Bar Muscle ups

 

SCALED option:

For Hang Squat Cleans: KB Goblet Squats 53#/35#

*Front Rack Lunge: 95#/65#

*Bar Muscle Up: Burpee Pull-ups

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Saturday July 4, 2015

Posted on Jul 3, 2015 | 0 comments

Class times today 8 & 930 am! 

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Friday July 3, 2015

Posted on Jul 2, 2015 | 0 comments

There are no afternoon classes today! 

Saturday July 4:

8 & 930am

 

Strength:

Power Snatch + 2 Overhead Squats

For 15 Minutes, every 90 seconds, work up to a heavy set.

**SCALED option:

For 15 Minutes, every 90 seconds:

4 Burpees + 8 Ball Slams

WOD:

4 Rounds for time:

Run 400m

6 Power Snatch 115#/75#

9 Overhead Squats 115#/75#

12 Ring Dips

 

***Scaled Option:

For Power Snatch: Barbell Push Press 95#/65#

Overhead Squats: Front Squats 95#/65#

Ring Dips: Dips on a box

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Thursday July 2, 2015

Posted on Jul 1, 2015 | 0 comments

Schedule for Friday July 3: 

5,6,7,8,9. NOON (no afternoon classes)

Saturday July 4:

8 & 930am

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Bar Muscle Ups

Odd Minutes: 8 Pistol Squats

 

WOD:

For time:

50 Double Unders     *Scaled 150 Single Unders

25 Kettlebell Swings 70#/53#    *Scaled 53#/35#

20 Toes to Bar     *Scaled Knee Raises

40 Double Unders   *Scaled 120 Single Unders

20 Kettlebell Swings 70#/53#

15 Toes to Bar

30 Double Unders   *Scaled 90 Single Unders

15 Kettlebell Swings 70#/53#

10 Toes to Bar

20 Double Unders   *Scaled 60 Single Unders

10 Kettlebell Swings 70#/53#

5 Toes to Bar

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Wednesday July 1, 2015

Posted on Jun 30, 2015 | 0 comments

THIS WEEK’S SCHEDULE:

Friday July 3rd: 5,6,7,8,9, Noon (no afternoon classes)

Saturday July 4th: 8 & 930am 

 

MAKE SURE YOU ARE HYDRATING!!!! IT IS HOT, PEOPLE!

 

Strength:

In 15 Minutes, work up at a 4 Rep Max PAUSE Back Squat

Hold for 3 seconds at the bottom of squat

***Scaled: 

15 Minute AMRAP: 

15 Wall Balls

15 Ball Slams

30 Abmat Sit-ups

 

WOD:

20 Minute AMRAP:

Run 250m w/ plate 45#/25#

25 Ground to Overhead w/ plate 45#/25#

Overhead Walking Lunge 2 lengths of gym w/ plate 45#/25#

**Scaled 25#/15#

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