Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Week of 12/10-12/14 WODS

(Mon)
WOD:

Emom x 21

1-  6 burpee box jump overs

4 clusters (95/65)

2- 15/12 cal row

3- 15 wbs

(Tue)
WOD

Part a

3 rounds

10 hspu with 3 sec negative

Rest 1 min

30 external rotation each arm

Rest 1 min

Part b:

3 x 10 strict pull up

If you can go ub add weight

Part c

Tabata

Strict press with empty barbell

(Wed)
WOD

14 min amrap

7 squat snatch (135/95)

14 ring dips

(Thur)
WOD

10-8-6-4-2

Bench press (185)

power clean

Rest 5 min

10-8-6-4-2

Power clean

Bench

(Fri)
WOD

Kelly

5 rounds for time

400m run

30 box jump

30 pull ups

Week of 12/3-12/7 WODS


(Mon)
WOD:

27-21-15-9

Double rkbs

Ohs (95/65)

Box jump 24/20

(Tue)
WOD

Skill:

Rope climb or Muscle up

Wod

8 min amrap

7 db clean and jerks each side

4 rope climb or 6 mus

(Wed)
WOD

6×3 low box squat (Approx 80%)

Super set with 15 banded box step ups each leg

(Thur)
WOD

Diane

21-15-9

Deadlift

hspu

(Fri)
WOD

12 min amrap

4 thrusters(135/95)

8 c2b

12 burpees to target

Week of 11/26-11-30 WODS

Check out our 2019 Beginners Course Package in our event page!  Starts January 7th.

(Mon) 

WOD:

Emom x 20

10 wbs

9 burpees

Holeshot challenge

Hold on to 10 wbs 9 burpees and you only have to do 12 minutes of the emom.  If you fail you must complete the rest of the 20 minutes

(Tue)
WOD

For time

50 mtn climbers between each movement**Wod ends with 25 waiters squats

 

25 waiters squats left (50/35)

25 waiters squats right

50 t2b

25 waiters squats

25 waiters squats

(Wed)
WOD

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

(Thur)
WOD

Bench

4 sets building in weight

7 wide grip

7 regular grip

7 narrow grip

Super set with 3 push ups left hand on med ball

3 push ups right hand on med ball

(Fri)
WOD

17.5

10 rounds for time

9 thrusters (95/65)

35 dus

Week of 11/19-11-23 WODS

(Mon)
WOD:

5×5 back squat at 85% of 1rm

Rest 2 mins between sets

Finisher

Straight bar bicep curls!!!!

(Tue)
WOD
Every 4 mins for 4 rounds

75 dus

10 clean and jerks (135/95)

Max burpee over bar

Rest 1 min between rounds

(Wed)
WOD

Build to heavy front squat

Build to heavy push press

Build to max thruster

(Thur)
WOD

One wod

8am!

(Fri)
WOD

30 t2b

20 db snatch one arm

20 db snatch other arm

50 db box step overs

20 db snatch one arm

20 db snatch other arm

30 t2b

Week of 11/12-11-16 WODS

(Mon)

Veteran’s Day WOD 9:00am

(Tue)
WOD

20 min amrap

20 thrusters

20 pull ups

20 burpees

(Wed)
WOD

3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105

(Thur)
WOD

NFT

4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk

(Fri)
WOD

FGB!

Three rounds max reps in the min one min rest after each full round

Wbs (20/14)

Sdlhp (75/55)

Box jumps (20)

Push press

Cal row

Week of 11/5-11/9 WODS

MON:

Strength:

Build to 3 rep pause deadlift

Pause 3 seconds above the knee

Then

10 min amrap

7 box jumps (30/24)

21 kb swing (70/53)

TUES:


Skill day

Hspu

5 rounds

10 burpee clusters

50 dus

10 hspus

WEDS:

Strength 15-20mins

bench

5-3-3-1-1-1-3-3-5

Build up and drop down the same way you went up

Teams of 2 you go i go 6 rounds total

20 cal row

20 db snatch (60/40)

20 lateral hops over the rower

15 min cap

THURS:

4 rounds through nft

 

Max distance plate farmers carry.  Finger hold

 

50 kb front rack wall sit steps

 

Max ub tb

 

25 bamboo bar press

FRI:

Min 0-10

5 min amrap

40 thrusters (95/65)

Max burpees over bar

Then

3 rounds dt in remaining time

Min 10-18

20 thrusters (115/75)

Max burpees over bar

2 rounds dt

Min 18-??

250 dus

1 round dt (135/95)

Week of 10/29-11/2 WODS

MON:

WOD:*** might change based on weather

Intervals of

200m run

15 db or kb deadlift

10 front rack lunges

Perform…

1 round

Rest 1 min

2 rounds

Rest 2 mins

3 rounds

Rest 2 mins

2 rounds

Rest 1 min

1 round

TUES:

WOD

5k row

Group 2

Does a mobility sesh!

WEDS:

WOD

Chipper

30 Hspu

15 wbs

5 c2b

40 Dip

20 wbs

10 c2b

60 Push up

30 wbs

15 c2b

THURS

WOD

Build to heavy 3 rep box squat (to bench) with 3 second negative


Then 5×12 double kb swing

Then 3x400m run

Resting 1 min between sets

FRI:

WOD

Macho Man

Emom until failure

3 power cleans (135/95)

3 front squats

3 jerks

Week of 10/22-10/26 WODS

MON:

WOD:

Take 12 mins to build to a heavy clean and jerk

Then 3 min amrap C&J at 80% of that weight.

Then

21-15-9

C&J

Lateral burpees over bar

10 min cap

TUES:

WOD:

15 min amrap

1 ring mu

2 devils press

3 air squats

2 ring mu

4 devils press

6 air squats

3 ring mus

4 devils press

9 air squats

…. So on

Ring mus increase by 1

Devils press by 2

Air squats by 3

WEDS:

WOD:

Teams of 2

20 min amrap

4 rope climbs

30 back squats(225/155)

THURS:

WOD:

Every 6 mins for 4 rounds

500m row

8 kipping pull ups ( no butterfly)

10 burpees to pull up bar

FRI:

WOD:

Isabel

30 snatch for time (135/95)

 

Post wod

Rest and take remainder of class to build to a heavy snatch

Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees