If the bars not bending…

Thursday, October 19, 2017

Strength

Clean and Jerk

Option A.) Work to 1RM

Option B.) 5×3

WOD

70 Wallballs (20/14 to 10′)

60 Shoulder to Overhead (95/65)

50 Sit Ups

40 Hang Cleans (95/65)

30 Box Jumps (24/20)

20 Toes to Bar

10 HSPU

Jamie BS

1970-01-01

Get after it!

Wednesday, October 18, 2017

Gymnastics

Max Ring Dips

Conditioning Test

2k Row

WOD

5 Rounds

7 Squat Cleans (155/105)

10 Lateral Barbell Burpees (24/20)

Carrie BS

1970-01-01

Fran!

Tuesday, October 17, 2017

Strength

Front Squat

Option A.) Work to 1RM

Option B.) 4×4

WOD

“Fran”

21-15-9

Thrusters (95/65)
Pull Ups

Paul and Charlie Rowing

1970-01-01

NO 5:30pm or 6:30pm class today!!!

***There is no 5:30pm or 6:30pm class today due to the sold out JumpNrope Seminar.

Monday, October 16, 2017

Strength

Push Jerk

Option A.) Work to 1Rm

Option B.) 4×4

WOD

80 Double Unders

15 Power Snatch (75/55)

60 Double Unders

15 Power Snatch (75/55)

40 Double Unders

15 Power Snatch (75/55)

20 Double Unders

15 Power Snatch (75/55)

Check out Molly Metz of JumpNrope banging out 153 double unders in a minute!

1970-01-01

ALL THE WEIGHT.

*On Monday, October 16th there will be no 5:30pm and 6:30pm classes due to the sold out Double Under Seminar.

Friday, October 13, 2017

Strength

Deadlift

Option A.) Work to 1RM

Option B.) 4×4

WOD

5 Rounds

8 Bar Facing Burpees

8 Deadlifts (22/155)

8 Toes to Bar

Matt DL

1970-01-01

Dip-Drive-PRESS

Thursday, October 12, 2017

Strength

Push Press

Option A.) 1RM

Option B.) 4×4

WOD

AMRAP 12

10 Push Ups

20 Alt. DB Snatch (50/35)

30 Double Unders

Carrie front rack

1970-01-01

Bear Complex!!!

Wednesday, October 11, 2017

Conditioning Test

1000m Row for Time

WOD

5 Rounds

5 Bear Complex (135/95)

10 Box Jumps (30/24)

*Bear Complex is: Clean- Front Squat- S2OH-Back Squat- Overhead

Colin Barbell

1970-01-01

Get after it!

Tuesday, October 10, 2017

Strength

Overhead Squat

Option A.) Work to 1RM

Option B.) 5×3

Gymnastics

Max Muscle Ups

WOD

AMRAP 8

12 OHS (95/65)

12 T2B

Post WOD Team Conditiong

Teams of 3

Max Cal Assault Bike in 9 Minutes

Jen Barb Rowing

1970-01-01

Helen

***We will have open gym today from 9-noon in lieu of our normal schedule.

Monday, October 9, 2017

WOD

“Helen”

3 Rounds

400m Run

21 KBS (55/35)

12 Pull Ups

Eduardo sitting

 

1970-01-01

Outwork your doubt.

Friday, October 6, 2017

Strength

Option A: Snatch work to 1RM

Option B: 5×3

Gymnastics

Option A: Handstand pushups- max set

Option B: 10 Wall Climbs

WOD

Row 750m

15-12-9-6-3

Burpees

Pull Ups

Bike 60/40 Cal

*Can start on bike or row.

TimHSPU***On Monday for Columbus Day we will have open gym from 9-noon in lieu of regular classes (there will be a workout posted).

1970-01-01