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Wednesday, December 31st

Reminder no PM classes today and closed on Thursday January 1st. All other classes as regularly scheduled.

Workout:

A.) 4×1 Three Position Squat Clean (top down) + 1 Split Jerk after last Clean
B.) 3,3,2,1 Squat Clean and Jerk (Build in Weight)
C.) 4 rounds not for time
6 Front Rack Walking Lunges (each leg)
7-10 Ring Rows
5-10 Strict Toes to Bar


Tuesday, December 30th

Workout:

A1.) 5,3,3,1 Front Squat
A2.) Ring Pull-ups 4 x 3-5
A3.) Ring Dips 4 x 5-7

B.) 100 Unbroken Double Unders/ 300 Single Unders
60 Unbroken Wall-Ball Shots@ 20/14
70 Unbroken Double Unders/ 210 Single Unders
30 Unbroken Wall-Ball Shots @ 20/14

Notes:
Every time you break/rest on Double-Unders, you must complete
10 Air Squats before continuing.
Every time you break/rest on Wall-Ball Shots, you must complete
5 Burpees before continuing.


Monday, December 29th

Workout:

5 sets, each for time of:
5 Power Cleans @ 155/105
7 Bar Facing Burpees
9 Kettlebell Swings @ 70/53
150 meter row
Rest 2-3 minutes between rounds,
attempting to make each round faster than the previous.


Saturday, December 27th

Workout:

In teams of two, complete the following for time:
100 Overhead Squats @ 95/65
100 Toes to Bar
100 Russian Kettlebell Swings @ 70/53
100 Overhead Walking Lunges @ 45/35 plate
150 Situps


Friday, December 26th

Hope you all had a Merry Christmas! Remember no morning classes on Friday just Open gym starting at 3pm and then classes at 4:15, 5:15 and 6:15 pm.

Workout
A.) 20 Minutes to build up to a Heavy Single Split Jerk

B.) 10 Minutes AMRAP of:
3 Push Press @ 115/75
7 Chest-to-Bar Pullups
10 Box Jumps @ 24″/20″


Wednesday, December 24th

Happy Xmas Eve Everyone! Hope you all have a safe and wonderful holiday!

10 minutes Build to a tough 3 rep touch and go Power Clean

4 x 4 minute AMRAPS with 2 minutes rest (continue next rounds where you left off the previous)

7 Power Clean (115/75)
9 Burpee Jump and Touch (about 6″ above reach)
25 Double Unders


Tuesday, December 23rd

12 Days of Xmas WOD!

1 Push-up
2 V-up
3 Squat Jumps
4 Plate Lunges each leg (Overhead or at Chest)
5 Toe to Bar
6 Burpees
7 KB Swings
8 KB Goblet Squats
9 Mountain Climbers (Each Leg)
10 Box Jumps
11 Russian Twists (Each Side)
12 Ring Dips

Perform like the song starting with 1 push-up
then 2 V-up and 1 push-up, then 3 Lunges,
2 V-up and 1 push-up until you get through all 12 days!


Monday, December 22nd

A1) Back Squat 5 x 3
A2) Handstand Pushups 5 x 3 – 7
(Strict First 3 sets Kipping Last 2)
Alternative is Handstand Hold 15-30 sec and/or Strict OH Press

B) EMOM 18
1st Min – 8 Toe to Bar
2nd Min – 30 sec Airdyne or Row Sprint
3rd Min – 10 Push Press (choose weight you can go unbroken for all sets)


Saturday, December 20th

Workout

2 X 10 minute AMRAPS

A) 5 Deadlift (135/95)
5 Hang Power Clean (135/95)
10 HR Push-ups

Rest 3 minutes

B) 30 Double Unders
9 Overhead Squats (95/65)
7 Chest to Bar Pull-ups


Friday, December 19th

Workout

A.) 5×3 Split Jerk. Focus on technical/skill aspects.
Rest 2 minutes between sets.

B.) 4 Rounds for time of:
500 meter row
10 Box Jumps @ 24″/20″
15 Russian Kettlebell Swings, moderate weight
20 Jumping Lunges