Category: Competition

Monday 2/13/2017

Skill

EMOM for 10 Minutes
Power Clean + Hang Power Clean

Metcon

AMRAP in 12 Minutes
10 Push-Ups
15 Sumo Deadlift High-Pull 95/65lb
200m Run

Strength

Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×2 @ 80
1×2 @ 86
1×2 @ 92

Gymnastics

AMRAP in 8 Minutes
2 Muscle Ups
6 Strict HSPU
20 Double Unders

Accessory

10x90s
straight set of strict pull-ups + straight set of strict ring dips

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm

Tuesday 2/14/2017

Skill

EMOM for 10 Minutes
1 Squat Clean Thruster

Metcon

3 rounds for time
400m Run
100 Double Unders
50 Air Squats

Strength

Deadlift 10RM then 1RM

Gymnastics 

10x120s
15 Calorie Row + Straight set of Bar Muscle Ups 

Accessory

12x30s
10 Wall Ball Shots 20/14lb 10/10′

Recovery 

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog

Wednesday 2/15/2017

Gymnastics

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

Metcon

6 rounds for Max Reps
1 Minute of Toes to Bar
1 Minute of Burpees

Strength

5 rounds of
3x45s
1 hang squat snatch
1x45s rest
start at 60% and increase

Skill

5 pegboard ascents
rest as needed between reps

Accessory

12x90s
60s Row for calories :30s rest

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog

Thursday 2/16/2017

Strength

Deadlift
2-2-2-2-2

Metcon

AMRAP in 10 Minutes
20 Kettlebell Snatches 24/16kg
15 Box Jumps 24/20″

OR
If you need a Recovery day:

Recovery

On the Concept 2 Rower
Perform the
1:40/:20 …9 program
this is 9 total rounds with 2 minutes rest after the 5th round

February 17, 2017

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

Metcon

4 rounds with 90 seconds at each station

[odd] Clean and Jerk 135/95lb
[even] Rest

Gymnastics 

2-4-6-8-10
Muscle Ups*
*12 Dumbbell Suitcase Walking Lunge Steps before each set of Muscle Ups 50/35lb

Strength

5RM Front Squat

Accessory

For time
50 Strict HSPU

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Saturday 2/18/2017

Metcon

For time
100 Wall Balls 20/14lb to 10’/9′
75 Kettlebell Swings 32/24kg
50 Double Dumbbell Step Ups 50/35lb to 24/20″

Skill

AMRAP in 10 Minutes
15 Toe-To-Bar
10 Left Arm Snatches 50/35 lb
10 Right Arm Snatches 50/35 lb

Strength

EMOM for as long as possible
1 Squat Snatch starting at 60% and increasing.

Gymnastics

 Tabata Handstand Walk for distance

Accessory

12x90s
60s Air Assault for calories :30s rest

 

 

Monday 2/6/2017

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

WOD

10-1
Hang Squat Clean 115/85lb
Push Press 115/85lb

Strength

Deadlift
1×10 @ 60%,
1×10 @ 70%
1×2 @ 80%
1×2 @ 86%
1×2 @ 92%

Gymnastics

10x60s
1-4 Muscle ups then 6 suitcase dumbbell walking lunge steps 50/35 lb

Accessory

100 Calorie row then
each round for time
30 Calorie Row
90 Seconds rest
60 calorie row
3 Minutes rest
30 Calorie row

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Tuesday 2/7/2017

Skill

10×1 Wall Walk

Metcon

5 rounds for reps

1 Minute Row for Calories
1 Minute Dumbbell Burpee Deadlifts 50/35lb
1 Minute Box Jumps 24/20″
1 Minute Rest

Strength

5 rounds of
3x45s
1 Squat snatch
1x45s rest
start at 60% and increase

Gymnastics 

AMRAP In 5 Minutes
Burpee Muscle ups

Accessory

5 rounds
Max set strict neutral grip pull-ups
Rest 1 Minute
Max set strict ring dips
Rest 2 minutes between rounds

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Wednesday 2/8/2017

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

AMRAP in 8 Minutes
2-4-6-8-10…
Medicine Ball Clean 20/14lb
Push-up

Strength

5 rounds of
3x45s
1 Squat Clean
1x45s rest
start at 60% and increase

Gymnastics 

10x60s
20 Double unders then straight set of kipping HSPU

Accessory

EMOM for 10 Minutes
10 Burpees

Recovery

2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog

Thursday 2/9/2017

Skill

EMOM for 10 Minutes
[odd] :30 seconds L-sit hold
[even] :30 seconds Plank hold

WOD

AMRAP for 15 Minutes
5 Strict Pull Ups
15 Kettlebell Swings 32/24kg
45 Double Unders

OR

If you need a recovery day

Recovery

On the rower
5 Rounds of
2 Minutes Hard
1 Minute easy for calories
1 minute rest

Friday 2/10/2017

Strength

Front Squat
10-10-10

Metcon

For Time
60-50-40
Sit-ups
30-25-20
Thrusters 45/35lb

Skill

AMRAP in 8 minutes
10 Kipping HSPU
5 Power Snatch 135/95lb

Gymnastics

10x60s 20 Double unders then straight set of bar muscle ups

Accessory

AMRAP In 5 Minutes Burpee Bar Muscle ups

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog

Saturday 2/11/2017

Metcon

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatches 50/35lb
10 Front Rack Lunges 95/65lb

Rest 2 minutes

AMRAP in 10 Minutes
12 Power Cleans 95/65lb
8 Burpees over the bar

Strength

5 rounds of
3x45s
1 Split Jerk
1x45s rest
start at 60% and increase

Skill

Every 6 Minutes for 30 Minutes*

for time
15 Calorie Air Assault
30 Calorie Row

*use the first two as warm up

Gymnastics

AMRAP in 10 Minutes
5 Strict Def HSPU 4.5/3″
10 Alternating Pistols 

Accessory

10x60s 20 double unders then straight set of chest to bar pull-ups

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog

Monday 1/30/2017

Strength

Deadlift
3-3-3-3-3

Metcon

AMRAP in 10 Minutes
10-20-30-40…
Med Ball Sit-Up 20/14lb
20-40-60-80…
Double Under

Skill

10 Rounds of
25/20 Calorie Row
60s rest

Gymnastics

EMOM for 20 Minutes
1-3 strict MU

Accessory

For time
50 kipping HSPU

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 1/31/2017

Skill

EMOM for 10 Minutes
[odd] 30 seconds of ring dips
[even] 30 seconds of pistols

Metcon

3 rounds for time
400M Run
10 Front Squats 185/135lb

Strength

EMOM for as long as possible 1 Squat Snatch with pause in bottom of overhead squat starting at 60%

Gymnastics

10x90s
3-5 Muscle Ups + 2 Power Cleans 75%

Accessory

5 Pegboard Ascents
OR
7 sets of 5 Strict Neutral Grip Pull-Ups

Recovery 

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Wednesday 2/1/2017

Skill

8×3
Strict Pull-Up with Pause at top of pull-up

Metcon

For time
30 Calorie Row
50 Kettlebell Swings 32/24kg
30 Burpees

Strength

Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×5 @ 80
1×4 @ 87.5
1×3 @ 95

Gymnastics 

E2MOM for 10 Minutes
15 Toes to Bar + 100M Run

Accessory

3 rounds
Max Set strict HSPU
Rest to recovery between sets

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Thursday 2/2/2017

Skill

EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks

WOD

3 Rounds for reps

2 Minutes of Wall Ball Shots 20/14lb 10/9′
1 Minute of Power Cleans 135/95lb
1 Minute of rest

OR
If you need a recovery day:

Recovery

On the rower
5 Rounds for calories
2 Minutes Easy
1 Minute Hard
1 minute rest

Friday 2/3/2017

Accessory

5×2 Rope Climb
Perform each set for time

Metcon

For time
21-18-15-12-9-6-3
Push-Up
Air Squat
Lateral Box Jump Over 24/20″

Strength

Front Squat
1×10 @ 60%+
1×10 @ 70+%
1×5 @ 80
1×4 @ 87.5
1×3 @ 95

Skill

EMOM for as long possible
1 Power Snatch + 1 Hang Squat Snatch starting at 60% and increasing

Gymnastics

AMRAP in 8 Minutes
3-6-9-12-15-18…
Kipping HSPU
3-3-3-6-6-6-9…
Deadlift 225/155lb

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Saturday 2/4/2017

Metcon

In front of a clock set for 18 minutes

1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
3 Minutes of Burpee Pull-ups
3 Minutes of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb

Strength 

EMOM for as long possible
1 Squat clean and Jerk starting at 60% and increasing

Gymnastics

E2MOM for 20 Minutes
[odd] 25′ Two Arm Dumbbell overhead walking lunge 50/35 lb
[even] 20 Double Unders + straight set of Bar Muscle Ups

Skill

10x60s
30s of strict HSPU followed by straight set of alternating pistols

Accessory

10 Rounds of
15/10 Calorie Air Assault
60s rest

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog

Monday 1/23/2017

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Metcon

8 Minute AMRAP
Box Jump Overs* 24/20″
*12 Kettlebell Swings EMOM 32/28kg

Gymnastics 

EMOM for 15 Minutes
1-3 strict MU*
*Add 1-5lb to your body if you were able to do 3 per minute last week

Strength

1×2 Deadlift at 80, 86, 92 and 97%

Accessory

10 Rounds of
25/20 Calorie Row
60s rest

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 1/24/2107

Skill

Two rounds of Tabata alternating between

Seated L-sit
Arch Hold

WOD

7 Rounds for time

9 Deadlifts 225/155lb
15 Air Squats
21 Sit Ups

Strength

Every 90 seconds for as long as possible
20 Double unders then 1 Squat Clean starting at 60% and increasing

Gymnastics

10 Minute AMRAP
Kipping Handstand Push-Ups*
*6 Dumbbell Snatches EMOM 50/40lb

Accessory

5×15 Weighted Hip extension

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 1/25/2107

Skill

EMOM for 10 Minutes

3 Power Cleans

WOD

For Time

15-20-25 *
Push Jerk 135/95 lb

Strength

Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×4 @ 80%
1×3 @ 86%
1×2 @ 95%

Gymnastics

100 Pull-ups for time

Accessory

5×15 GHD Sit-Ups

Recovery

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday 1/26/2017

Skill

10×1 Lunge Kick to Free Standing Handstand or Handstand Walk practice

Metcon

“The Ghost“

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Recovery 

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Friday 1/27/2017

Strength

1RM Clean and Jerk

Metcon

400m Run
50 Toes to Bar
400m Run

Skill

5 rounds of the following for total reps of each movement

AMRAP in 2 Minutes
Row for calories
AMRAP in 1 Minute
Thrusters 135/95 lb
1 Minute Rest

Gymnastics 

EMOM for 3 Minutes
Max Set of Ring Muscle Ups

Rest 5 Minutes

EMOM for 3 Minutes
Max Set of Bar Muscle Ups

Accessory

10 Rounds
40s Burpee Box Jump 24/20″
20s Rest

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Saturday 1/28/2017

Metcon

AMRAP in 20 Minutes
20 KB Snatches 24/16kg
20 Push Ups
20 Goblet Squats 24/16kg

Strength

EMOM for as long as possible
1 Squat Snatch starting at 60% and increasing every 3 made lifts

Gymnastics

EMOM for 20 Minutes
[odd] 1-2 Rope Climbs
[even] straight set of strict HSPU

Skill

10 Rounds

40s Lateral burpee box jumps 24/20″
20s Rest

Accessory

10 Rounds of
15/10 Calorie Air Assault
60s rest

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Monday 1/16/2017

Strength

Front Squat
2-2-2-2-2

Metcon

12 minute AMRAP
1-2-3-4-5-6… Thruster 95/65lb
2-4-6-8-10-12… Dumbbell Snatch 50/40lb

Skill

EMOM for as long as possible
1 Squat Snatch + 1 Overhead Squat start at 60% and increase.
Get at least 10 reps in the 70-80% range

Gymnastics 

EMOM for 15 Minutes
1-3 strict MU

Accessory

7x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 1/17/2017

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Chest-to-Bar Pull-Ups
[even] :30 Seconds of Double Unders

Metcon 

10 rounds for reps of the following
:40 Seconds Lateral Burpee Box Jumps 24/20″
:20 Seconds Rest

Strength

EMOM for as long as possible
1 Squat Clean + 2 Front Squat 60% and increase get at least 10 reps in the 70-80% range

Gymnastics

50 Kipping HSPU for time 

Accessory

3×15 GHD Sit ups with vest 20/14 lb

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday 1/18/2017

Strength

Deadift
2-2-2-2-2

Metcon

For Time
50 KB Swings 32/24kg
50 Sit Ups
50 Push Ups
50 Sit Ups
50 KB Swings 32/24kg

Gymnastics

EMOM for 10 Minutes
20 Double Unders + Straight Set Muscle Ups

Skill

3 Minutes Max Calories on the Assault Bike

Accessory

10×3 Strict Ring Dip with 3 second hold in the bottom of each dip

Recovery

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday 1/19/2017

Strength

1 RM Hang Squat Clean

Metcon

AMRAP in 7 minutes
5 Push Press 115/85lb
15 Air Squats

OR

if you need a Recovery Day:

Recovery

On The Air Assault
5 Rounds of
2 Minutes Hard
1 Minute Easy 

Friday 1/20/2017

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Metcon

3 Rounds for Max Reps with 2 minutes at each station

Wall Ball Shots 20/14lb to 10/10′
Row for Calories
Rest

Strength

Front Squat
3×7 @ 60%,70%
3×1 @75,80,85%

Gymnastics

10x60s
Strict Deficit HSPU
Use a deficit you can perform at least 3-5 reps per round

Accessory

for time
50 Strict Pull-Ups

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday 1/21/2017

Metcon

AMRAP in 18 Minutes
3-6-9-12-15-18…
Clean and Jerk 155/105lb*
*50 Double Unders after each round

Strength

2 Rep Max Squat Snatch*
Does not need to be touch and go, but follow yourself quickly for the 2nd rep

Gymnastics

6×120:
15/10 Calorie Air Assault then straight set of Bar MU

Skill

10 Rounds
40s Burpee Box Jump Over 24/20″*
20s Rest
*face the box for burpee and jump

Accessory

For Time
1-2-3-4-5-6-7-8-9-10 Unbroken Kipping Pull-Ups
You must drop off the bar after every set. If you can not do large sets of unbroken pull-ups change the rep scheme to 1-2-3 and do 5 rounds of this for time.

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday 1/9/2017

Skill

Tabata Hollow Rock
1 Minute Rest
Tabata Arch Hold
1 Minute Rest
Tabata Plank Hold

Metcon

AMRAP in 10 Minutes
30 Double Unders
15 Hang Power Cleans 115/85lb

Strength

Week 1 of 6 week cycle
Back Squat
2×10 @ 60%,70%
3×2 @80,86,92%

Accessory

6x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Gymnastics

EMOM for 10 Minutes
1-3 Muscle Ups then 10-20′ HSW
*Goal is 3 and 20″ every round

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 1/10/2017

Strength

EMOM for 10 Minutes
1 Squat Clean

Metcon

6 rounds for time
12 KB Swings 32/24kg
6 front squat 185/135lb

Skill

EMOM for as along as possible
Hang Squat Snatch + Pause in the bottom of overhead squat

Gymnastics 

10x60s
3 kipping HSPU then straight set strict HSPU

Accessory

Row 2K Easy

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Wednesday 1/11/2017

Accessory

6×3 Strict Weighted Pull-Up

Metcon

3 rounds for reps with 90 seconds at each station

Toes to Bar
Wall Ball Shots 20/14lb 10/9″
Row for Calories

Strength

Deadlift
1×2 @ 80%
1×2 @ 86%
1×2 @ 92%

Skill

EMOM for 10 Minutes
1 Power Snatch then
30x15s
1 Power Snatch

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5-7.5lb to your body weight if you completed 2+ per minute last week

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Thursday 1/12/2017

Skill

EMOM for 10 Minutes
30 seconds HSPU

Metcon

AMRAP in 15 Minutes
9 Push Press 115/75lb
12 Lunge Steps 115/75lb
15 Lateral Burpees over the Bar

OR 

If you feel like you need a recovery day:

Recovery

On The Air Assault*
5 Rounds of
2 Minutes Easy
1 Minute Hard

*If the Assault Bike is being used you can do this on a rower instead.

Friday 1/13/2017

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

Metcon

AMRAP in 8 Minutes

Deadlifts 225/155lb*
10-15-20-25-30-35…
*15 Box Jumps after each set 24/20″

Strength

Front Squat
3×7 @ 60%,70%
3×1 @75,80,85%

Gymnastics

20x60s
[even] Straight set strict toe-to-bar
[odd] straight set strict ring dips

Accessory

On the Concept 2
100 Calories for time*
*4 Lateral burpees over the erg EMOM

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday 1/14/2017

WOD

AMRAP 20 Minutes
10 Pull-Ups
15 Push-Ups
20 Squats

Skill

EMOM for 10 Minutes
30s Straight set Lateral Burpee Box Jump Over 24/20″

Gymnastics

10x60s
2 Power Cleans ~ 80% of 1RM followed immediately by a straight set of kipping HSPU (work on decreasing your time per rep while still reaching full extension, use a 3″ line with a partner if possible.)

Strength

Working from low blocks if available*

3×1 Squat snatch w pause in bottom of OHS position(no saves). Use an EMOM clock and add a minute rest for every weight change. Add an additional minute rest for any missed attempt or weights above 90% of your 1RM.
*If you don’t have blocks work from the hang. 

Accessory

5×15 Weighted Hip extension

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

January 2, 2017

*Limited hours today. Classes at 9:30 and 12:00 only.

Metcon

25 Minute AMRAP
30 Burpees
40 Sit Ups
50 Thrusters 35/45

Accessory

5x250M row easy rest 1 minute between each
rest to recovery then 500M row for time

Skill

EMOM for as long as possbile
2 Squat Snatch with pause in the bottom of second rep start at 60% and increase

Recovery 

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Tuesday 1/3/2017

Skill

EMOM for 10 Minutes
[odd] :30 seconds Strict Pull-Ups
[even] :30 seconds Strict Push-Ups

Metcon

Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under
1 Minute Rest
Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under

Strength

Strong Effort Power Clean + Front Squat + Jerk

Gymnastics

10x60s
5 Weighted Pistols alternating legs each round then straight set parallette HSPU
*Scale to deficit HSPU or regular kipping HSPU if needed 

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 20 or 25lbs

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday 1/4/2017

Strength

Front Squat
5-5-5-5-5

Metcon

5 rounds for time
30 Air Squat
15 T2B

Gymnastics 

6x90s
1 Strict MU + Straight Set Kipping MU

Accessory 

for time
30-20-10
Row for calories
Kipping HSPU

Skill

10x60s
2 TnG Power Cleans
20′ HSW

Recovery 

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Thursday 1/5/2017

Skill

EMOM for 10 Minutes

2 Power Clean + 1 Jerk

Metcon

Open Workout “13.2”

AMRAP in 10 Minutes

5 Shoulder to Overhead 115/75lb
10 Deadlifts 115/75lb
15 Box Jumps 24/20″

OR

If you need a recovery day:

8x180s

400m Run
Record the time of each run

Friday 1/6/2017

Strength

Deadlift
5-5-5-5-5

Metcon

“Heavy Helen”

3 rounds for time
400m Run
21 KB Swings 32/24kg
12 Chest-to-Bar Pull-Ups

Accessory

On The Air Assault
100 Calories for time
4 Burpees EMOM

Skill

20x60s
[odd] Straight set strict wall facing HSPU
[even] Straight set bulgarian split squat alternating legs each round

Gymnastics

10×5 Strict Toes-to-Bar

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog

Saturday 1/7/2017

Metcon

Every 4 Minutes for 4 rounds
1 minute rest between rounds
40 Wall Ball Shots 20/14lb to 10″
Max Reps Burpee Box Jumps 24/20″

Strength

Every 2 Minutes for as long as possible
[odd] Power Clean 185/135 lb
[even] Push Jerk 185/135 lb

start with 2 reps at each station and increase by 2 reps each round

Skill

7 Rounds for time
10 Strict HSPU
2 Rope Climbs

Gymnastics

10 Minute AMRAP
Bar Muscle Ups*
*20 Double Unders EMOM

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday 12/26/2016

*Limited hours today. Classes at 9;30 and 12 Only.

WOD 

20 min AMRAP
15 Push Ups
20 Walking Lunge Steps
15 Power Cleans 115/85lb

Strength

EMOM for 20 Minutes
1 Snatch at 5-10lbs under your “working weight”
This weight varies greatly depending on the experience level of the lifter. It is generally the weight you might start to miss when increasing. Can be as low as 60% for beginners or as high as 90% for veterans.

Accessory

5x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Tuesday 12/27/2016

Strength 

1 RM Front Squat

Metcon 

AMRAP in 8 Minutes
10 Kettlebell Snatches 32/24kg
12 Box Jump 24/20″

Skill

EMOM for 20 Minutes
1 Clean & Jerk at 10-20lbs under your “working weight”
This weight varies greatly depending on the experience level of the lifter. It is generally the weight you might start to miss when increasing. Can be as low as 60% for beginners or as high as 90% for veterans.

Gymnastics 

For time

10-8-6-4-2*
Muscle Ups
*10 Strict HSPU after each round

Accessory

3×10 Weighted Pistols with each leg 24/16kg

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday 12/28/2016

Skill

EMOM for 10 minutes

1 Split Jerk with Pause in Split Position

Metcon

3 rounds for time
50 Sit Ups
20 Hang Squat Clean 115/85lb

Gymnastics 

EMOM for 10 Minutes
1-3 strict MU
Add 2.5-5lb to your body weight if you completed 2+ per minute last week

Strength

Back Squat 5×5 ~ each set at 70-75%

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 20 or 25lbs

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
3 Minutes puppy dog

Thursday 12/29/2016

Skill

EMOM for 10 Minutes
20 seconds of Double Unders + Straight set of Toes to bar

WOD

AMRAP in 15 Minutes
20 Burpees jumping to a plate 45/25lb
200m Run with plate 45/25lb

OR 

If you need a recovery day:

30 Minutes of Ski-erg for meters

Friday 12/30/2016

Skill

EMOM for 10 Minutes
3 Power Snatches

Metcon

In front of a clock set for 12 minutes:

1 minute of Power Snatches 75/55lb
1 minute of Wall Balls 20/14lb to 10/9′ target
2 minutes of Power Snatches 75/55lb
2 minutes of Wall Balls  20/14lb to 10/9′ target
3 minutes of Power Snatches 75/55lb
3 minutes of Wall Balls 20/14lb to 10/9′ target

Gymnastics 

20x60s
[odd] Straight set strict wall facing HSPU
[even] Straight set strict neutral grip pull-ups 

Strength

10 RM Deadlift

then

1 RM Deadlift

Accessory

AMRAP in 5 Minutes
Bar Facing Burpees

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday 12/31/2016

Gymnastics Metcon 

For time
10-8-6-4-2*
Bar Muscle Ups
*15 Kipping HSPU BEFORE each round

Weightlifting 

2×1 Split Jerk start at 60% increase by 5-10 lb after completeing 2 reps at each weight. work up to a strong effort single for the day.

Metcon

For Time

50 Chest-To-Bar Pull-Up
50 Deadlift 225/155lb
100 Air-Squat
100 Kettlebell Swing 32/24kg

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

 

Monday 12/19/2016

Metcon

AMRAP in 3 min of:

5 Power Cleans 155/105lb
3 Front Squat 155/105lb
1 Jerk 155/105lb

Rest 1 min and repeat for a total of 5 cycles

Accessory

1 RM Weighted pull-up

Strength

5×5 Backsquat at 75%

Gymnastics

AMRAP in 10 minutes*
Bar Muscle Ups
*7 Burpees to target EMOM (Use your pull-up bar as your target)

Skill

4x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 12/20/2016

Strength 

Deadlift
5-5-5-5-5

Metcon

AMRAP in 12 Minutes
10 Burpees
20 Alternating DB Snatches 50/35lb
40 Double Unders

Gymnastics

EMOM for 10 minutes
2 Strict Deficit HSPU + Straight set of Kipping Deficit HSPU 4.5/3″
(Do not come down between movements)

Skill

EMOM for as long as possible
3 Overhead squats (working from a rack) starting at 60% and increasing

Accessory

3 min on 1 min off for 5 rounds
20 Calorie Row + Max distance HSW

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Wednesday 12/21/2016

Metcon

3 rounds for time
21 Toes-to-Bar
400m Run

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5-5lb to your body weight if you completed 2+ per minute last week.

OR

EMOM for 10 Minutes
[Odd] 30s Ring Dips
[Even] 30s Seated L sit or L sit on Parallettes

*If you are unable to complete the strict MU on the minute follow the class skill work for the day.

Strength 

Build to heavy single front squat

Skill

AMRAP in 5 Minutes
Single Unders
3 Triple Unders EMOM

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 20 or 25lbs

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Thursday 12/22/2016

 

Strength

1 RM Squat Snatch

WOD

“Karen”

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

OR

If you need a recovery day:

Recovery

7x180s
400M Run

Complete each for time

Friday 12/23/2016

Gymnastics Metcon 

AMRAP in 20 Minutes
500M Row
4 Muscle ups

Strength

7RM Front Squat

Weightlifting

EMOM for 10 Minutes 2 Power Clean
for time

Metcon 

21-15-9
Deadlift 225/155 lb
Pull-up

 

Accessory
9 Minutes Air Assault for calories with legs only
EMOM 5 calories with arm assist
then
1 Minute for calories with legs and arms

this is one continuous 10 Minute bike. Score is total calories.

Recovery 

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Saturday 12/24/2016

2 rounds for reps with 3 minutes at each station*Row
Double under
Kettlebell swings 32/24 kg
Two Arm Dumbbell Thruster 45/30 lb
Rest

*Perform 12 burpees E3MOM.

Monday 12/12/16

Strength 

3 RM Front Squat

Metcon 

10 min AMRAP
7 Burpees over the bar
3 Clean and Jerks 185/125lb

Gymnastics 

4×3 Minutes
Max set Muscle ups
then immediately max set of wall ball shots 30/20 10/10 ‘

Skill 

10 minute EMOM Handstand Walk
Choose a distance you can repeat every minute

Accessory 

3x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Recovery 

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 12/13/2016

Gymnastics

EMOM for 10 Minutes
[odd] Straight set T2B
[even] Strict HSPU

Metcon

5 rounds for time
25 Sit Ups
20 Lunges
15 Box Jumps 24/20″

Strength

3×1 slow pull squat snatch
use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

Accessory

5 rounds each for time
750m Air Assault
10 Strict Pull-ups
Rest 1 minute between rounds

Skill

AMRAP in 5 Minutes
Single Unders
3 Triple Unders EMOM

Recovery

2 rounds
3 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Wednesday 12/14/2016

Strength

EMOM for 10 minutes
1 Hang Squat Clean

Metcon

AMRAP in 10 minutes
2-4-6-8..
Thruster 135/95lb
10-20-30-40..
Double Under 

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5-5lb to your body weight if you completed 2+ per minute last week

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 20-25lbs

Skill

6x90s
Straight Set Bar Muscle Up + Straight Set Squat Snatch 95/65lb
Choose a challenging but sustainable set of each and try to repeat the same reps each round

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday 12/15/2016

Skill

5 rounds
20s Hollow Rock
20s Plank
20s Rest

WOD

3 rounds of 90s at each station for max reps

Pull-Up
KB Swing 32/24kg
Row for Calories
Rest

OR

Recovery

If you need a recovery day skip the class and instead Row 5k for time

Friday 12/16/2016

Strength

1RM Push Press

Metcon

21-18-15-12-9-6-3
Deadlift 225/155lb
Goblet Squat 32/24kg

Skill

Death By Air Assault
3 calories on the bike in the first minute (add 3)
6 calories on the bike in the second minute (add 6)
9 calories on the bike in the third minute (add 9)
11 calories in the fourth minute (add 11)
13 calories in the fifth minute (add 13)
14 calories in the sixth minute (add 14)
15, 16,17,18 …
You do not need to reset the bike every round

Gymnastics

EMOM for 10 Minutes
1-3 Muscle Ups then immediately 2 Power Snatch ~ 70%

Accessory

10×3 Strict Ring Dip with 2 second hold in the bottom of each dip

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

12/17/2016

Metcon 1

20 min AMRAP
20 Power Snatches 75/55lb
20 Push Ups
400m Run

Metcon 2

5 Rounds of 3 Minutes on 1 Minute off
AMRAP of
3 Bar Facing Burpees
6 Thrusters 95/65 lb
9 Pull-Ups

Perform this chief style restarting after your minute of rest

Gymnastics

AMRAP in 10 minutes*
Strict HSPU
*5 toes to bar EMOM

Strength

2×1 Squat clean starting at 60%
Use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

Accessory

Ski-erg
5x500M
Rest 2 Minutes between rounds, use the first two as warm up

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog