27 JAN-2FEB Workout

Monday

Warm up

Run 200

Row 200

10 KB taters

Get Strong

Front squat

Every 3 min for 12 min

3-2-1 @ 80% of 1RM

Re-rack after every set

Met-con

AMRAP 3 min x 3rounds

Climb the ladder

3 chest to bar

5 hang squat clean 185/135

6/5, 9/5, 12, 5

Start over each round

** only add reps to the pull ups

Tuesday

Warm up

4 rounds

10 good mornings

10 ab mat sit ups

200 meter run

Get strong

Bench press

Every 3 min for 12 min

10 UB reps

Increase through out

Met-con

Every 5 min for 15 min

Row 500 meters

12 Odd objects clean or power clean 135/95

Wednesday

Warm up

10 shuttle sprints (inside the gym)

10 box step ups

10 shuttle sprints

10 box jumps step down

then

Barbell warm up

5 good mornings

5 back squat

5 push press

5 deadlifts

5 front squats

Get powerful

Every 2 min for 14 min

3 touch and go squat cleans @ 75%

Met-con

14 min cap (score is total reps)

50 bar facing burpees

then

10 down to 1

Box jump overs 24/20

Hang squat snatch 115/75lb

Thursday 

Warm up

800 meter run

then 

Barbell warm up

5 of each

good mornings/back squat/press/deadlift/front squat

Get strong

Deadlift

3 heavy reps every 2 min for 6 min

2 heavy reps every 30 sec for 4 min

1 heavy rep every min for 3 min

Met-con

3 rounds  (20 min cap)

150 double unders

50 ft walking KB lunges 50/35

20 Alt s-arm KB thruster 50/35

rest 2 min between rounds

Friday

Warm up

400 meter run

20 air squats

200 meter run

10 air squats

then

barbell warm up

Strength

20 back squats at 60% of 1RM

Met-con

AMRAP 12 min

10 power cleans @ 185/135

15 HSPU

Saturday

Daves WOD

21-25 JAN Workouts

Tuesday January 21 Warm Up 2 Rounds Row 400m 15 Russian Swings :20 HS Hold Get Strong Min Deadlift @80% 2 Rep every :30 for 10 Minutes AMRAP 20 10 Burpee + clean and jerk 95/65 15/12 Calorie Row 20 Pull Ups Coaches’ note: complete one burpee then complete one clean and jerk. That is one rep.

Wednesday January 22 Warm Up 3 Rounds Run 200m 10 Squat Clean Thrusters 45/35 Get Powerful Power Clean + Front Squat + Jerk AMRAP 4min x 3 Rest 2:00 Max Reps at 70%/75%/80% For Time 40 Burpees 50 Wallballs 20/14lbs 60 Power Snatch 75/55lbs 15 Min Cap

Thursday January 23 Warm Up 3 rounds 10 push ups 10 back squats 45/35 20 double unders Get Strong Min Back Squat in 12:00 build to heavy single Get Fit Min AMRAP 10 5 Muscle Ups 10 Front Squats 115/75 30 Double Unders

Friday January 24 Warm Ups 3 Rounds 10 Burpees 20 Lunge Steps w/ twist 20 kip swings Get Strong Barbell Front Rack Lunges 4 Rounds 1:00 on 3:00 off Max WL Steps, increasing weight each set Get Fit AMRAP 4min x 4 Rest 2:00 20 S-KB Box Step Ups 50/35 30 KB Snatch 50/35 Max Rep Toe 2 bar in remaining time

Saturday January 25 Jorge 30 GHD sit ups 15 squat clean 155/115 24 GHD sit ups 12 squat cleans 155/115 18 GHD sit ups 9 squat cleans 155/115 12 GHD sit ups 6 squat clean 155/115 6 GHD sit ups 3 squat cleans 155/115

Afternoon Classes Starting Again

ATTENTION: Afternoon Classes are Starting Again 

Starting Today 14 JAN

Mon-Fri at 1730! Join Us.

Mon/Wed Will be taught by our New coach Mike Singer

All Other Days will be JC

13- 18 JAN Workouts

Monday January 13

Warm Up

25 Wallballs

25 Cal Row

25 V-Ups

Squat Clean

Build across (start light )

1 Rep every :30 for 5 Min

1 Rep every :60 for 7 Min

Met-con

3 Rounds

400m Run

25 Thrusters 95/65

25 Toes to Bar

15 Min Cap

Tuesday January 14

Warm Up

4 Rounds

200 meter run

12 KB swings

Back Squat

For Time

20 Reps at 60% 1RM

15 Reps at 70% 1RM

10 Reps at 80% 1RM

Rack and Unrack anytime

12 Min Cap

Met-con

AMRAP 10 Min

20 HSPU

20 OHS 115/75

20 Box Jump Overs 24/20"

Wednesday January 15

Warm Up

2 Rounds

20 KB Snatch

200m Run

50' HS walk or bear crawl

Push Press

10 Min to Build to Heavy Double

Rest 3 Min

Then 1 Rep (at 2RM weight) every :60 for 10 Min

Met-con                                                                                                                    

Every 4 Min for 16 Min

15 Deadlift 275/185

15/12 Calorie Row

15  Burpees Over bar

Thursday January 16

Warm Up Min 0-8

2 Rounds

200 meter run

5 Power Snatch 45/35

5 OHS

5 Hang Squat Snatch

EMOM for 15 Minutes

1 Squat Snatch + 1 Hang Squat Snatch

Build across sets

Met-con

Every 3 Min for 15 Min

200m Run

7 T&G Squat Snatch*

*Weight can change as needed to complete UB

Friday January 17

Warm Up

AMRAP 8

10 Goblet Squats

15 Calorie Row

30 Double Unders

Front Squat

6 Rounds

3 Front Squat at 80% 1RM

6 Strict Toes to Bar

Met-con

For Time

800 meter run

30 GHD Sit Ups

20 Back Squat 225/155 or 70% of 1RM

30 GHD Sit Ups

800 meter run

14 Min Cap

Saturday

Bradshaw

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders

6- 11 JAN Work Outs

 Monday January 6

Warm Up
3 Rounds
200m Run
10 goblet squats 53/35
5 Box Jumps (increase height each round)

Back Squat
Every 3 Min for 15 Min
Perform 5 Heavy Reps

AMRAP 15
10 Power Clean & Jerk 205/145
10 Bar Muscle Ups
Run 200m
8/8/200, 6/6/200, 4/4/200, 2/2/200, Max Bar Muscle Ups in remaining time

Tuesday January 7

Warm Up
AMRAP 7
200 meter Row
30 Russian KB Swings
30 Alternating Box Step Ups

Deadlift
10 Min to Build to Heavy T&G Triple
then in 10 Min complete 3x3 at 90% of Triple

Met-con
3 Rounds
1:00 Max Rep KB Snatch 53/35
1:00 Max Rep Burpees to 6" Target
1:00 Max Rep HSPU
1:00 Rest

Wednesday January 8

Warm Up
20 Air Squats
50' bear crawl
20 OHS PVC pipe
20 Push Ups

In 15 Min Complete:
8 Squat Snatch

6 Squat Snatch

4 Squat Snatch
Then in remaining time build to 1RM

Met-con
10 Rounds
15 Wallballs 20/14 10'
25' HS Walk or 50’ bear crawl
15 Min Cap

Thursday January 10

Warm Up
3 min double under practice or max doubles
30 Cossack Squats
10-20 Strict Pull Ups or ring rows

Front Squat
Every 4 Min Complete a set:
15-12-9-6-3
As heavy as possible without fail

AMRAP 8 Minutes
40 Air squats
30 Power Snatch 95/65
20 pull ups

Friday 10 January

Warm up

3 rounds

10 barbell strict press

10 good mornings

10 burpees

Push press

4x7

Met-con

7 rounds

2 push press 135/95

4 OHS 135/95

6 OH lunges 135/95

Saturday January 11

Whitten (with partner or by yourself)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball