Monday, September 26, 2016

Tuesday 9/27/16

Class Warm Up
1 min single jump ropes
10 wallballs
10 Front squats
10 T2B

Strength
Front Squats
5 x 5 @ 65%
60 sec rest between reps

WOD
2 min Row (cals)
1 min Rest
2 min hang squat clean 95/65
1 min Rest
2 min Row
1 min Rest
2 min T2B
1 min Rest
2 min Row
1 min Rest
2 min Dips

Sunday, September 25, 2016

Monday 9/26/16

Class Warm Up
30 sec Handstand Hold
Kip Swings
10 Squats
10 Burpees
Calf Stretch


Strength
EMOM x 10 mins
Even: 10 KB Cleans
Odd: 10 HSPU or 4 mat walks

WOD
2 Rounds
400m Run
40 air squats
30 sit ups
20 push ups
10 pull ups

Friday, September 23, 2016

Saturday 9/24/16

TEAM WOD

15 min AMRAP
Partner 1: Max KBS (55/35)
Partner 2: 200m Run with wallball (20/14)
Partners switch back and forth between Run and KBS

Thursday, September 22, 2016

Friday 9/23/16

Class Warm Up
Dive Bomb Push ups
Grasshoppers
Jumping Jacks
Walking Knee Hugs
Backward Jog

WOD
5-4-3-2-1
*Check your old score and try to beat it!

Stamina
15 min. AMRAP
25 DU's
20 OH walking lunges (25/45# plate)

Mobility
Calf Stretch/Smash

Wednesday, September 21, 2016

Thursday 9/22/16

Class Warm Up
Garbage Ball - Game

WOD
20 goblet squats -then-
9 Ground to OH (95/55)
2 KBS (55/35)
8 Ground to OH
4 KBS
7 Ground to OH
6 KBS
6 Ground to OH
8 KBS
ETC. to 1 Ground to OH
18 KBS

Mobility
Hip Opener/Shoulder Opener
Work on 1 mobility that is your GOAT also

Tuesday, September 20, 2016

Wednesday 9/21/16

Class Warm Up
Squat Therapy
Hip Opener
10 Cleans
10 pull ups
20 mountain climbers
5 jump squats

Strength
Front Squat
3-3-3-3 (75-80%)

WOD
12 min. AMRAP
10 cleans (165/115)
15 wallballs (20/14)

Cash Out
30 sec L-sits
25 DU's
(4 sets on own)

Monday, September 19, 2016

Tuesday 9/20/16

Class Warm Up
Bergner warm up
5 Ring Rows
5 Burpees
5 push ups
5 slow squats
Run 200m


Strength
EMOM x 12 mins.
Even: 5 Hang Snatch (50%)
Odd: 10 air squats

WOD
4 Rounds
30/20 cal Row
30 sit ups
3 rope climbs