Author: cfdavis

HAPPY BIRTHDAY SHAWN KINNEY!!!! Today Shawn turns 50! As a gift to him there will be no burpees in the workout:) Come to the 9:30 class to WOD with Shawn. Sorry we couldn’t program the “Frosty 50” for you Shawn, AKA: 50 beers for time. We’ll save that one for the weekend! Have fun! 

Strength

1RM Power Clean

If you are new to Olympic lifting, start light and up in small increments. Do 2-3 reps at each weight 

WOD

10 Rounds for Time

5 Deadlift 225/155 
10 Push-Up

Off Ramp WOD

5 Rounds for Time
5 Deadlift 
10 Push-Up

Note to everyone: Your working deadlift weight should be one you can do unbroken sets WELL into the workout.

Skill

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit

Are you able to make it a minute through each round? Time to scale up then! Freestanding handstands, Planche progressions and so on! We’re only scratching the surface with these movements. There’s plenty of room to scale up!

WOD

For time

25-20-15-10-5
Wall Ball 20/14lbs
50-40-30-20-10
Double Unders

Off Ramp WOD

For Time

25-20-15-10-5
Wall Ball 20/14lbs
50-40-30-20-10
Single Unders

If you’re getting started with Double Unders, do them! Choose a rep scheme that will challenge you but be manageable (ex 15-12-9-6-3)

It’s Tuesday! That means we dedicate the 5:30PM class to olympic lifting.  Regular classes are at 4:45PM and 6:30PM.

Strength

EMOM for 10 Minutes

3 Push Press  ~ 60-70% of 1RM Jerk

Work from the floor. If you’re new to the lift take this time to focus on your rack and finish position. Use a moderately heavy weight above what you would use in a metcon.

WOD

AMRAP in 20 Minutes of

“Helen”

400M Run 
21 Kettlebell Swings 24/16kg
12 Pull-Ups

Off Ramp WOD

“Helen”

3 Rounds for time of 

400M Run 
21 Kettlebell Swings 24/16kg
12 Pull-Ups

20 Minute Time Cap

Strength

Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.  

If you’re new to the barbell movements work up in sets of 3.  Start light and increase in small increments. Work up to a moderately heavy load. 

WOD

AMRAP in 10 Mintues

10 Squat Clean 135/95lbs 
15 Box Jump 24/20″

Off Ramp WOD

AMRAP in 10 Minutes of 

10 Front Squats (working from the floor)
15 Box Jump 

WOD

“Cindy”

AMRAP in 20 Minutes of 

5 Pull-Ups
10 Push-Ups
15 Squats

or 

“Mary”

AMRAP in 20 Minutes of 

5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

WOD

15 Snatch 135/95lbs
400M Run
12 Snatch 135/95lbs
800M Run
9 Snatch 135/95lbs

Off Ramp WOD

15 Hang Power Snatch 45/35lbs
400M Run
12 Hang Power Snatch 45/35lbs
800M Run
9 Hang Power Snatch 45/35lbs

If you are loading up the bar and working from the floor be sure to choose a weight such that your form does not break down while fatigued!

Strength

Deadlift 3×1 ~ 95%

Work up to 95% and complete 3 lifts.  Move on to a 1RM attempt if you like.  If you are new to the barbell movements take your Deadlift up in small increments to a moderately heavy weight.  Perform at least 3 lifts at each weight.

WOD

AMRAP in 10 Minutes of

15 Wall Ball 20/14lbs
9 Toes To Bar

Off Ramp WOD

AMRAP in 10 Minutes of

15 Wall Ball 
9 Knees To Elbows or Knee Tucks

If you are still learning to Kip don’t be afraid to try the rings. They can be more forgiving and easier on your hands when you are just starting out!

Strength

Max Effort Turkish Get-Up

Use a Kettlebell, Dumbbell or Barbell.   

WOD

AMRAP in 15 Minutes of
21 Kettlebell Swings 24/16kg
15 Burpees
400M Run

Off Ramp WOD

Work the same movements and be safe! Focus on form. Remember, running is a skill too!

Strength

EMOM for 16 Minutes

Odd 1 x Squat Snatch ~75% of 1RM
Even Max Sustainable set of unbroken Toes-To-Bar, Knees-To-Elbows or Knee Tucks

Work up to a Snatch weight you can hit through the whole workout for NO misses. If you are new to weightlifting, work on the Hang Power Snatch + Overhead Squat complex. Use a moderate weight and perform 2-3 reps on each minute. 

WOD

AMRAP in 8 Minutes

12 Dumbbell Thrusters 40/30lbs
30 Double Unders

Off Ramp WOD

Choose dumbbells that allow you to do unbroken sets and a manageable number of Double-Unders. If you don’t have DU’s yet do 90 Single-Unders.

Strength

Squat Clean: Complete 6 Reps at around 75% of your 1RM. 

If you are new to the olympic lifts work the Power Clean+Front Squat bar complex.  Work on riding the bar down into the bottom of a squat.  Start light and perform 3 lifts at each increment. 

WOD

“Fight Gone Bad”

Three rounds for reps of:
Wall-ball 20/14lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump 20/20″
Push-press 75/55lbs
Row for Calories

1 Minute on each station. Rest 1 Minute between rounds

Off Ramp WOD

We’re all doing the same movements today! Scale as needed and adjust the volume by rounds.