6/15/20

Monday, June 15, 2020

Pre-WOD

EMOM 10, alt.: 

Odd: 12 Alt. Jumping Lunges + 12 Reverse Lunges

Even:  6 Plyo Push Ups + 12 Push Ups

WOD

*You may break up however you want- just get the work done.

120/100 Cal Bike

300 Double Unders

100 MB Cleans (20/14)

Cash Out

3 Rounds

20 MB Sit Ups

1:00 Plank

 

 

6/12/20

Friday, June 12, 2020

Pre-WOD

EMOM 8

8 Alt. DB Snatch + 20 Mountain Climbers

WOD

800m Run

60 Alt. DB Hang Clean and Jerks (50/35)

40 Burpees Over DB

20 Alt. DB Hang Clean and Jerks

800m Run

Cash Out

100 Russian Twists with full stop on ground

6/11/20

Thursday, June 11, 2020

Strength/Conditioning

EMOM 12, alt.:

Odd: 5 Double Russian KBS, 4 KB Front Rack Squats, 3 Double KB S2OH

Even: 20 Lateral Hops over Rower

WOD

6 Rounds

In a 3:00 window:

500/400m Row

In remaining time:

Odd Rounds: 

Max Hand Release Push Ups

Even Rounds:

Max Alt. Pistols

*1:00 Rest between rounds

*Score is total reps

Cash Out

Accumulate:
2:00 KB Farmer’s Carry Hold

1:00 each: One KB in Front Rack Hold & One KB in OH Hold

 

6/10/20

Wednesday, June 10, 2020

Strength

OTM 8

Power Snatch + Hang Snatch+ OHS

WOD

5 Rounds

20 Sit Ups

6 Power Snatch (95/65)

20 Lunges

Cash Out
4 Rounds

20 Lemon Squeezes

Max Barbell Curls

 

6/9/20

Tuesday, June 9, 2020

Strength

Back Squat

5-5-5-5-5

WOD

AMRAP 15

50 Double Unders

15 KBS (55/35)

10 KB Goblet Squats

*For classes larger than five people, half of the class will start on strength and half will start on the WOD.  Then we’ll switch.

New No Show/Late Cancellation Policy

Monday, June 8, 2020

Strength

OTM 8

1 Clean + 3 Jerks

WOD

AMRAP 20

12 Box Jumps (24/20)

10/8 Cal Bike

6 Clean and Jerks (135/95)

Cash Out
4 Sets

12 Bent Over Barbell Rows

12 Box Dips

Going forward there will be a $20 fee for No Shows and Late Cancellations (if you cancel less than 8 hours from the time of the class) that will be taken automatically from your card on file.  This new policy is at the request of our members.  Of course things come up, but please do your best to come to classes you sign up for out of respect for members who are trying got get into the classes.  See Katie with any questions.

6/5/20

Friday, June 5, 2020

Strength

EMOM 12, alt.:

Odd: 30 Mountain Climbers

Even: 4 Deadlifts
WOD

12-10-8-6-4-2 Deadlifts (155/105)

*35 Double Unders after each set
Cashout

Accumulate:

3:00 in Plank

2:00 Holding at top of DL

1:00 Hollow Hold

 

6/4/20

Thursday, June 4, 2020

Conditioning

EMOM 8

10 Burpees Over Rower
WOD

3 Rounds 

1000/800m Row

25 MB Cleans (20/14)

20 Box Jumps (24/20)

6/3/20

Wednesday, June 3, 2020

Strength

4 Sets

- Box Step Ups with bar in front rack

8 Right Side

8 Left Side 

- :30 Barbell OH Hold
WOD

4 Rounds

400m Run

25 Thrusters (45/35)

25 Push Ups

 

6/2/20

Tuesday, June 2, 2020

Strength

OTM 8

Clean -Hang Clean- Jerk
WOD

3 Rounds of DT (155/105)

100 Russian Twists

2 Rounds of DT

50 Sit Ups

1 Round of DT

25 Straight Leg Sit Ups
*DT is 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks