Friday, August 18, 2017

Saturday 19 August 2017

WARM UP


Coaches Choice




METCON


AMRAP 20


40 Double Unders
Plank Hold


Partner A completes 40 double unders while partner B holds a plank. Once they get to 40 DUs, partners switch places.

Thursday, August 17, 2017

Friday 18 August 2017

WARM UP

3 Rounds

Run 200 m
1lap Carioca
1 lap shuffles
5 kip swings

METCON

Nicole

Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-ups

Wednesday, August 16, 2017

Thursday 17 August 2017

WARM UP

Jog 400 m
1 lap Carioca
1 lap side shuffle
1 lap inchworm

3 rounds

5 squat jumps
5 hand release push up
5 toes to bar

STRENGTH

Bench Press

3/2/1 reps
75/85/95 % 1RM

METCON

Tabata Kettlebell swings
53/35 lbs

Tuesday, August 15, 2017

16 August 2017

WARM UP

500m Row

3 Rounds

5 pull ups
10 push ups
15 air squats

10 kip swings
10 shoulder sweeps
10 pass/around the world

SKILL

10 min
Handstand walk drills

METCON

AMRAP 10

50 Double Unders 10 Back Squats, 135/95 lbs





Monday, August 14, 2017

Tuesday 15 August 2017

Warm Up

Jog 200 m
1 lap inchworm
1 lap kick walk

3 rounds
1 wall walk
5 kip swings
5 pvc OHS

Strength

3x5 Snatch
60/65/70 % 1RM

METCON

Every 1 min for 10 mins, alternating between: 5 Strict Pull-ups 5 Handstand Push-ups

Sunday, August 13, 2017

Monday 14 August 2017

The Ghost

6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Friday, August 11, 2017

Saturday 12 August 2017

Primal Bear Complex


As many reps as possible in 20 mins of: --Full Bear Complex-- (If you drop weight during round - start over) 1 Power Clean 95 lbs 1 Front Squat 95 lbs 1 Push Press 95 lbs 1 Back Squat 95 lbs 1 Push Press 95 lbs Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements).......One partner rests, one partner does the Bear Complex, switch each round. Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Thursday, August 10, 2017

Friday 11 August 2017

1730 Class is canceled.  The gym will be closing early for a post event.  1130 is still on.

Warm up

Row 500 m
1 lap inchworm
1 lap kick walk
1 lap butt kickers
10 hand release push up
10 sit ups
10 air squats

AMRAP 15 mins: Rows and Push-ups
Complete as many rounds as possible in 15 mins of: Row, 250 m 25 Push-ups

Wednesday, August 9, 2017

Thursday 10 August 2017

Warm Up

Run 400 m
2 laps Carioca
1 lap burpee broadjump
10 push ups
10 air squats
10 sit ups

Strength

Shoulder Press
3x5
60/65/70% 1RM

METCON

For time: 50 Wall Balls, 20/14 lbs, 10/9 ft 40 Box Jumps, 24/20 in 30 Burpees

Tuesday, August 8, 2017

Wednesday 09 August 2017

Warm Up

Sally up

10 shoulder sweeps each arm
10 kip swing
10 pass/around the world

Skill
15 min
Muscle up drills 
Pull up drills

METCON

Jackie
Row 1000 m
50 thrusters 45/35 lbs
30 pull-ups 



Monday, August 7, 2017

Tuesday 08 August 2017

Warm up

Jog 400m
2 laps side shuffle
1 lap lunge stretch
1 lap kick walk

3 rounds

5 PVC thrusters
5 hand release PU
5 Hollow rocks
5 pull ups

Strength

Front Squat
3x5
60/65/70% 1RM

METCON
5 rounds for time of: 12 Wall Balls, 20 lbs 12 Toes To Bars

Monday 07 August 2017

Warm up
500m Row
1 lap inch worm
1 lap burpee Broadjump
2 laps carioca

3 rounds
10 PVC Overhead squat
10 lunges
10 kip swings


MetCon

For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs At the start of each minute do 4 Burpees

Friday, August 4, 2017

Saturday 05 August 2017

0800 Foundations Class

1000 Partner WOD

AMRAP 5
Farmer Carry 2 KB Down and Back 53/35 lbs
Air Squats
Rest 1 minute
AMRAP 5
50 Double Unders
KBS 53/35 lbs
Rest 1 minute
AMRAP 5
200m Row
Burpees
You and your partner will switch back and forth between the 2 movements for the 5 minutes. Keep track of # of reps of Air Squats, KBS, Burpees for your score

Thursday, August 3, 2017

Friday 04 August 2017

Angie

100 Pull ups
100 Push ups
100 Abmat sit ups
100 Squats

Wednesday, August 2, 2017

Thursday 03 August 2017

Strength

Squat Snatch
3x5
60/65/70% 1RM

METCON

100 Burpees for time

Wednesday 02 August 2017

Skill

15 min EMOM
5 Hand Stand Push Ups

Scale as necessary.  Focus on form and building technique on the wall.

METCON

Grace

30 Clean and Jerks 135/95 lbs


Sorry this is so late.  I thought I had already posted this.


Tuesday, August 1, 2017

1130 Canceled.

Sorry, I was trying to avoid this, but Im going to have to cancel 1130.  We will be back on scheduled tomorrow.