December 2016

Strength Back Squat 6 @ 75% 1RM 1 @ 90% 6 @ 75% 1 @ 95% 6 @ 75% 1 @ 100% Conditioning 4 rounds: 375m Row 15 C2B Pull-ups *Rest 2 minutes between each round*

Olympic Clean & Jerk 2+1 @ 65% 2+1 @ 70% 2+1 @ 75% 2+1 @ 80% 2×2+1 @ 85% Conditioning Reps of 21-18-15-12-9: Wall Balls (30#/20#) Kb Swings (70#/53#) Shoulder-2-Overhead (115#/83#) Box Jumps (30″/24″)

Reminder that there will only be a 7am class due to the Women’s Self-Defense training class starting at 8am.  There will be no 8am class. Partner WOD Rx’d: With a partner, complete 100 Burpee Pull-ups for time* *At the top of every minute, each partner must complete 2 Thrusters (155#/103#) Scaled: 2 rounds for time: …

Saturday December 17th, 2016 Read More »

Strength Front Squat @ 32×1 Tempo 5 x 3 @ 65%-70%-70%-75%-75% Conditioning 5 rounds for time: 30 Double Unders 18 Alternating Pistols 12 Toes-2-Bar 6 Hang Power Snatch (135#/93#)

Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30am ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 2 Check SugarWOD for workout

Strength 10 minute EMOM: Even: 5 Deadlift @ 75% of 5RM Odd: 5-10 Handstand Push-ups Conditioning 10 rounds for max reps: :30 Max Burpees :30 Rest :30 Max Hang Power Cleans (115#/83#) :30 Rest Cash-Out 3 sets – Not for time: 10-15 Toes-2-Bar :45-:60 Plank Hold

Strength Back Squat EMOM x 3: 3 Back Squats @ 75% 1RM -Rest 1 minute EMOM x 3: 2 Back Squats @ 85% -Rest 1 minute EMOM x 6: 1 Back Squat @ 92.5% Conditioning Complete the following for time: A. Reps of 15-12-9: Kb Swings (60#/44#) Box Jumps (24″/20″) -Rest 2 minutes- B. Reps …

Tuesday December 13th, 2016 Read More »

Olympic Clean & Jerk 3 + 1 @ 60% 3 + 1 @ 65% 3 + 1 @ 70% 3 + 1 @ 75% 2 x 3 + 1 @ 80% Conditioning 3 rounds for time: 21 Thrusters (95#/63#) 15 C2B Pull-ups

Partner WOD 25 minutes on the clock – With a partner, complete the following 150 Partner Wall Balls (20#/14#) – At the top of every minute, stop and complete 10 Push-ups With the remaining time, complete as many rounds as possible of (partners alternate whole rounds): 10 Calorie Row 100yd Shuttle Sprint (5 x 20yd) …

Saturday December 10th, 2016 Read More »

Strength 12 minute EMOM: Even: 5 Front Squats @ 21×1 Tempo – 55% 1RM Odd: 15 Russian Kb Swings (Heavy) Conditioning “Black and Blue” 5 rounds for time: 10 Power Cleans (135#/93#) 10 Burpees Skill Work 3 x 10 Overhead Squat w/ 1 second pause at the bottom of each rep. Keep the weight light …

Friday December 9th, 2016 Read More »