Tuesday 8/1/17

Warm up

2 Rounds
40 singles
8 medball cleans
8 leg raises
20 sec plank
8 push press

then with empty bar
5 clean pulls,  5 hang cleans, 5 cleans, 5 push jerk, 5 split jerks

Strength

Clean and Jerks
3 x 5 @50%
3 x 3 @ 65%
3 x 1 @ 80%

Cash Out

100 hollow rocks and 100 supermans

Monday, July 31, 2017

Warm up

300m Run or 400m Row

then 2 Rounds

10 mountain climbers
Samson Stretch
10 lunges
10 pass thrus
walking knee hugs
5 inchworms

Strength 
EMOM x 10 mins 
Even: 8 Split Squats (KB or DB)

Odd: 1 Man-maker

WOD

14 min AMRAP

8 double KB Push Press (45/25)
10 Front Rack Lunges
12 Russian KBS

Saturday 7/29/17

TEAM WOD

20 mins with Partner
60 Deadlift, then 30 Burpees
60 Front Squats, then 30 Burpees
60 Push Press, then 30 Burpees
AMRAP Clean and Jerk

Friday 7/28/17

Warm up

200m Run 
Bear Crawl (Forward and back)
10 Good Mornings
5 Tuck Jumps
5 push ups

then 2 rounds of "DT" with empty Bar

WOD

"DT"
5 Rounds for Time
12 Deadlifts (155/105)
9 Hang Cleans
6 Push Jerks

Stamina

Acquire 500m OH Carry (95/65)

Thursday 7/27/17

Warm up

200m Row
2 Rounds
6 Scorpions
5 Tuck Jumps
Spiderman Walk
Lunges
Duck Walk

Strength

Back Squat
Build to a 10RM then 2 sets of 10 @ 80% of 10RM

WOD

1000m Row with EMOM 4 Burpees

Wednesday 7/26/17

Warm up

200m Run

then 4 min AMRAP

4 push ups

4 squats

4 kip swings

4 ring rows

Strength

Strict Press

3 max unbroken sets @ 50% of 1 RM

WOD

4 min Rounds 

400m Run then AMRAP HSPU

400m Run then AMRAP Pistols

400m Run then AMRAP Pull ups

Rest 3 mins between rounds

Tuesday 7/25/17

Warm up

Foam Roll (legs and butt)

300m Run 

2 rounds

5 Hollow Rocks

5 KBS

10 mountain climbers

10 step ups

Strength

EMOM x 5 mins

12 Russian Twists w/KB

WOD

Partner WOD (30 min AMRAP)

100 Sit ups

100 Box jumps

100 Cal Row

100 DB/KB Snatch

100 Burpees

Monday 7/24/17

Warm up

Dodgeball with movements

Strength

Mixed Tabata 

Handstand Hold

Dead Hang Hold

L-Sit

Bent arm hang

WOD

Big Clean Complex (6 rounds)

1 round - High Hang Clean + Hang Clean + Clean +Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean+ Hang Clean + Clean + Split Jerk

Saturday 7/22/17

TEAM WOD

Partner Poker

*KBS
*WallBalls
*DB/KB Press
*Cal Row

*1 card pulled at a time, both partners must do the movement and reps before pulling another card.  1 person working at a time

Friday 7/21/17

Warm Up

Foot smash with ball
Calf stretch
Cherry pickers
walk on toes length of rig
bear hops
knee  hugs
back pedal

Strength

EMOM X 10 mins 
Even: 20 DU's
Odd: 100m Run or Row

WOD

10 OHS (135/95)
10 Box Jump Overs
10 Thrusters
10 Cleans
10 TTB
10 Bar Muscle ups
10 TTB
10 Cleans
10 Thrusters
10 Box jump overs
10 OHS

Thursday 7/20/17

Warm Up

2 Rounds of
Banded pull aparts
5 inchworm with roll ups
duck walk forward and backward
spiderman lunges
20 sec handstand hold

Strength

10-1 Sumo Deadlift High Pull (95/65)
1-10 Goblet Squats (55/35)

WOD

"JT"
21-15-9
HSPU
Ring Dips
Push ups

Wednesday 7/19/17

Wednesday's workout will be ......
 A SURPRISE.
Come in and get your sweat on.

P.S. No ruining it for anyone else in other classes.

Tuesday 7/18/17

Warm Up

Hip Opener
then 2 Rounds of
10 banded squats
10 pass throughs
10 snatch grip push press
10 snatch grip deadlift
10 lunges

Strength

Front Squat (20 mins)
10-8-6-4-2-2-4-6-8-10

WOD

"Izabel"
30 Snatches (135/95)

Monday 7/17/17

Warm up
Shoulder Opener
then 2 rounds
Bear Crawl
Crab Walk
Side Shuffle
Grapevine
10 sit ups
5 push ups

Strength

4 Rounds
3 Wall walks
30 sec plank hold

WOD

Death by Power Cleans (135/95)
*Rounds 1-5 complete 10 mountain climbers after reps

Saturday 7/15/17

TEAM WOD

Partner 1 Runs 300m 

Partner 2 completes AMRAP Ring Rows until partner returns (Switch)

Partner 1 runs 300m

Partner 2 completes AMRAP V-ups until #1 returns (Switch)

Partner 1 runs 300m 

Partner 2 completes AMRAP Burpees until 1 returns (Switch)

Partner 1 runs 300m

Partner 2 completes AMRAP KB/DB Snatch until 1 returns (Switch)

Friday 7/14/17

Warm up
Mobility - 
Focusing on lower back, traps/triceps, calves and hamstrings

Skill

20 mins
GOAT work

WOD

EMOM x 12 mins
Even: 2 Turkish Get ups
Odd: 6 KB Clean (3 each side)

Thursday 7/13/17

Warm Up

As noted on Whiteboard

Skill

800 meter Run for time

WOD

GOLF 

2 min Plank

50 KBS (55/35)

50 Medball Cleans (20/14)

50 Push Press (75/55)

100 DUs / (200 singles)

100 Sit ups

40 Wallballs (20/14)

50 Lunges

30 Tricep pull downs (green band)

(Goal is to do movements unbroken, every break is a stroke) (9 movements = 9 holes)

Wednesday 7/12/17

Warm Up

As noted on Whiteboard

Strength

EMOM X 10 mins 
3 strict pull ups and 5 kip swings

WOD

14 min AMRAP

10 Burpees

20 Snatch (75/55)

100m run

Tuesday 7/11/17

Warm up
As noted on Whiteboard

WOD

21-18-15-12-9

Deadlift (225/155)  

Cal rowing

Stamina

50 of each

 OH sit ups (Medball/plate)

 Russian twists with (Medball, KB, or plate) 

Leg raises 

Monday 7/10/17

Warm up
As noted on Whiteboard

Strength

EMOM x 10 min

Even 4 clean pulls @85% of 1RM

Odd: 4 Front Squats (same weight)

WOD

"OLAF"

5 Rounds for Time

5 Squat Cleans (155/105)

25 push ups (box push ups)

Saturday 7/8/17

TEAM WOD

Partner WOD
400m Run
60 Deadlift (225/155)
400m Run
80 Hang Cleans (135/95)
400m Run
100 Push Press (95/65)
400m Run

Partners split reps.  Set bar up for easy removal of weights

Friday 7/7/17

Warm Up

As noted on Whiteboard

WOD

Police Memorial WOD 

500m Run

Then

7 rounds of

5 Burpees

9 Pull ups

14 Wallballs

50m Farmers carry (55/35 in each hand)

Thursday 7/6/17

Warm Up

As noted on Whiteboard

Skill

3 sets with 2 min rest between sets

Max unbroken strict pull ups 

WOD

5 min AMRAP 

5 Thrusters (135/95)

15 Supermans

Rest 3 min

4 min AMRAP

5 Thrusters (115/75)

15 Supermans

Rest 3 min

3 min AMRAP

5 Thrusters (95/65)

15 Supermans

Wednesday 7/5/17

Warm up
As noted on Whiteboard

Strength

20 mins to find
 3 rep max Hang Clean

WOD

3 Rounds for Time

30 DU's

10 Push press (95/65)

10 TTB

Tuesday 7/4/17

Warm Up

As noted on Whiteboard

Partner WOD

With a partner complete

1000m Run

700m Row

76 DU's

Then

4 rounds of - 7 burpees, 7 v-ups, 7 push ups, 7 wallballs

Monday 7/3/17

Warm Up

As posted on whiteboard

Skill/Strength

Partner run with Medball 

400m x 2

WOD

"Tabata" 

8 rounds of each exercise 

Hollow rocks

Air squats

Cal row

Ring rows

Box jumps

**Score is total reps not lowest number

Announcement: Gym will be open tomorrow 
(Monday) 6:30 a.m., 9:30 a.m. and 4:30 p.m.