Find your fittest self
Strength
Push Press 5×3
WOD
5 Rounds For Time
1 Minute on Each Station
1 Minute Rest Between Rounds
Alternating Dumbbell Snatch 40/30lbs (Rep is complete when both ends of the dumbbell are placed on the ground)
Row For Calories
OH Lunges 45/25lbs
Off Ramp
3-5 Rounds with the same movements scaling appropriately.
Skill
Squat Snatch: 1RM
If you are new to this movement work the following progression.
Power Snatch + Overhead Squat
Start light and work up to a moderately heavy weight and complete a few reps there. Work on riding the bar down into a below parallel squat.
WOD
3 Rounds for Time
60 Double Unders
400M Run
30 Wall ball 20/14lbs
Off Ramp WOD
3 Rounds for Time
20 Double Unders or 60 Single Unders
400M Run
15 Wall ball
Skill
EMOM 14 Minutes
Odd 3 Deadlifts ~ 70% (Add a few pounds if you’ve done this workout
Even Max Sustainable Set of Unbroken Kipping Pull-Ups
Or if you’ve recently completed On Ramp or are new to these movements
Odd 3 Deadlifts: Start at an easy weight and adding weight until the lift becomes moderately strenuous.
Even Max set of unbroken Kipping swings or assisted pull-ups.
WOD
AMRAP 10 Minutes
10 Burpees
5 Power Cleans 155/105lbs
Thanks to all that came out to the BBQ yesterday!! We had so much fun and were so happy to see so many of you there!!
WOD
Row 20 Calories
25 Burpees
25 Toes To Bar
50 KB Swings 24/16kg
60 Double Unders
50 KB Swings
25 Toes to Bar
25 Burpees
Off Ramp WOD:
Row 20 Calories
15 Burpees
15 Knees To Elbows
25 KB Swings
100 Single Unders
25 KB Swings
15 Knees To Elbows
15 Burpees
Skill
E2MOM (Every 2 Minutes)
Max Set of Sustainable HSPU
WOD
AMRAP in 15 Minutes
15 Box Jumps 24/20″
15 Overhead Squats 95/65lbs
200 Meter Run
Off Ramp WOD
AMRAP in 15 Minutes
15 Box Jumps
10 Overhead Squats w/ PVC
200 Meter Run
Don’t forget! Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Everyone is invited and we hope to see you all there!
Skill
Tabata Toes-To-Bar
then
Tabata Pistols
Choose a number you can sustain! Your lowest number is your score.
If you’re knew to these movements work on Kipping Knees-To-Elbows or Knee Ups and High Box Step Ups.
WOD
For Time
21 Clean and Jerks 135/95lbs
400M Run
15 Clean and Jerks
400M Run
9 Clean and Jerks
Off Ramp WOD
For Time
9 Clean and Jerks
400M Run
9 Clean and Jerks
400M Run
9 Clean and Jerks
Skill
3 x through the following.
Accumulate 1 Minute L-Sit
Accumulate 1 Minute Plank Hold
and
Freestanding Handstands, take as many attempts as you like with the time alloted.
Scale these movements up or down to your accomodate your current skill level.
L-Sits can be done while hanging the bar, on parallettes or rings. Move to the planche position once you can handle planks easily. If you’ve never held a handstand you’ll start with pike position holds and then elevating your feet on a box and eventually you’ll move to the wall. If you’ve been handstanding for a while work on shoulder taps or freestanding walks for distance. There are too many options to list here so talk to your coach about something at an appropriate difficulty level.
WOD
AMRAP in 20 Minutes of
5 Chest-To-Bar Pull-ups
10 Burpees
15 Wall Ball 20/14lbs
Do you think we’ll see any of these movements in the Opens next year?
Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Hope to see you all there!
Strength
1RM Front Squat
If you’re new to this movement work up in sets of at least 3. Increase in small increments only when you are satisfied that you are achieving full depth with proper form.
WOD
AMRAP in 8 Minutes
10 Kettlebell Snatch 24/16kg
20 Double Unders
Off Ramp WOD
AMRAP in 8 Minutes
10 Kettlebell Snatch
5 Double Unders or 20 Single Unders
Strength
8×3 Weighted Pull-Ups
If you’re not able to do weighted pull-ups yet use a band or work at bodyweight. Choose a band that gets you into the 3-5 rep range for a max set.
WOD
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans 135/95lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Score rounds completed for each of the 5 cycles.
Strength
EMOM for 16 Minutes
Odd 3 x Squat Snatch ~ 60% of 1RM
Even Rest
If you’re new to this movement work the following
Odd Power Snatch + 3 x Overhead Squat ~ Start light and increase in later rounds if your form is solid.
Even Rest
WOD
For time
21-15-9 Rep rounds of
Kettlebell Swings 32/24kg
Box Jumps 30/24″
Challenge yourself today with a heavier load and a higher box jump!