Find your fittest self
Holiday hours for this week! Shortened hours today and Thursday. We are closed tomorrow for Christmas!
Classes this week are as follows:
12/24: 5:45A, 9:30A and Noon
12/25: Closed
12/26: 9:30A, Noon
WOD
AMRAP in 25 Minutes
30 Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg
400M Run
Off Ramp WOD
AMRAP in 15-20 Minutes
20 Kettlebell Swings 24/16kg
20 Air Squats
400M Run
Skill
E2MOM for 14 minutes
2 Jerks ~ 75% of 1RM
Working from the floor perform two consecutive jerks. Work up to a moderately heavy weight and perform all 7 rounds at that weight. New lifters should start light and increase in small increments. Go up in weight only if you are correctly performing the lift.
WOD
5 Rounds for time
9 Deadlift 225/155lbs
21 Box Jump 24/20″
Off Ramp WOD
3 Rounds for time
9 Deadlift
15 Box Jump
Skill
Rope Climbs!
Make at least 5 attempts at rope climbs or work on your pulling strength. There are several ways to climb the rope! Try a new wrap method and find out what works best for you.
WOD
3 rounds of
200M Double Dumbbell Farmer Carry 40/30lbs
20 Burpee
Then
30 Double Dumbbell Ground To Overhead 40/30lbs
Off Ramp WOD
3 rounds of
200M Double Dumbbell Farmer Carry
10 Burpee
Then
20 Double Dumbbell Ground To Overhead
Strength
Snatch!
WOD
AMRAP in 20 Minutes of
400M Run
15 Pull-Ups
5 Squat Snatch 135/95lbs
Off Ramp WOD
AMRAP 15-20 Minutes
400M Run
15 Pull-Ups
10 Hang Squat Snatch 45/35lbs
Start with an empty barbell and perform a hang power snatch+overhead squat. Work on riding the bar down into a full squat with arms externally rotated and knees tracking over feet. Add weight only if your mechanics are sound.
Strength
1RM Push Press
Work up to a 1RM push press. Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise. New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment.
WOD
10 Rounds for Time
4 Front Rack Lunges 135/95lbs
8 Plank Push-Ups*
* To Rx this workout maintain a perfect plank position throughout the entire range of the push-up.
Off Ramp WOD
5-7 Rounds for Time
8 Lunges
8 Push-Ups
Make sure you are performing the rep to the fullest range of motion possible. Your knee should kiss the ground during the lunges and each push-up should be chest to deck with arms fully extended at the top.
Strength
Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time.
If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3. Keep your back flat!
WOD
5 Rounds for time
20 Kettlebell Snatch 24/16kg
15 Wall Ball 20/14lbs
10 Toes To Bar
Off Ramp WOD
3 Rounds for time
20 Kettlebell Snatch
15 Air Squats
10 Knees To Elbows, Knee Tucks or Sit-ups
Skill
EMOM for 12 Minutes
Odd Sustainable set of Kipping Pull-Ups
Even Sustainable set of Handstand Push-Ups
Work on a repeatable number of each and try to perfect your technique. Pull-ups can can kipping, butterfly or strict if you are still building strength. The same goes for Handstand Push-Ups, do quality sets with a kip or do them strict from a box or against the wall to build strength.
WOD
21 Lateral Burpee Bar Hops
21 Power Cleans 135/95lbs
400M Run
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
9 Lateral Burpee Bar Hops
9 Power Cleans
Off Ramp WOD
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
10 Lateral Burpee Bar Hops
10 Power Cleans
400M Run
5 Lateral Burpee Bar Hops
5 Power Cleans
It’s Tuesday! Weightlifting class is at 5:30, WOD classes are at 4:45 and 6:30!
Strength
3×3 Front Squat ~ 80% of your 1RM
Work up to about 80% of your 1RM front squat and perform 3 sets of 3 reps at that weight. Continue working up to a new 1RM attempt if you have time.
New lifters should work up to a moderately heavy weight in sets of 3. Focus on an upright torso with elbows up and knees tracking over the feet.
WOD
AMRAP in 10 Minutes
30 Double Unders
21 Kettlebell Swings 24/16kg
Off Ramp WOD
AMRAP in 10 Minutes
90 Single Unders with 1 Double Under attempt every 30 reps.
21 Kettlebell Swings
Strength
8×3 Weighted Pull-Ups
Try to add a few pounds from last time. If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.
WOD
AMRAP in 12 Minutes
12 Push Press 115/75lbs
15 Box Jump 24/20″
Off Ramp WOD
Work the same movements today. Ideally, choose a weight you can get through all of the reps unbroken while fresh and without having to do push jerks. Use a box height that allows plyometric box jumps if possible.
Skill
Rope Climbs!
WOD
Row 1K
50 Sit-Ups
50 Double-Unders
40 Sit-Ups
40 Alternating Dumbbell Snatch 40/30lbs
30 Sit-ups
30 Toes -To-Bar
20 Sit-Ups
20 Dumbbell Overhead Walking Lunges 40/30lbs
10 Sit-Ups
10 Weighted Pistols 40/30lbs
Off Ramp WOD
Scaling options
For double unders perform 150 single unders but make 1 double under attempt every 50 reps! The Toes To Bar can be scaled to Knees to Elbows or Knee Tucks. Lunges and pistols can be done without weight or using and appropriate skill transfer exercise!