July 21, 2019

Monday

Fitness


3-4 Sets:
SA OH, Opp Leg Step Ups, x8/side
Crossover Symmetry, x1-2 Exercises
Weighted Cossack-to-Curtsy Squat, x5/side
Toes to Rings or Skin the Cat

“Jackie”

Performance


Back Squat, 5×3 (20X1)

Skin the Cat, 3×3

“Jackie”

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 18, 2019

Friday Fun Day!

Fitness

Every 4 Minutes for 4 Sets:
:30-sec Side Plank/side
5-10 Strict Pull Ups
5-8 DB Devil’s Presses

For Time:
50 Wall Balls
50 Double Unders
1:00 Double KB FR Hold
30 Wall Balls
50 Double Unders
1:00 Double KB FR Hold
10 Wall Balls
50 Double Unders
1:00 Double KB FR Hold

Performance


Every 4 Minutes for 4 Sets:
5 TnG Deadlifts @80+%
10-12 Strict HSPU
20 GHD Sit Ups

For Time:
20-30-40
Wall Ball (20/14)
10-15-20
DB Devil’s Press (50/35)

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 17, 2019

Thursday

Fitness


For Time:
1 Mile Run
into…
3 Rounds of:
30/20 Push Ups
40 Russian Swings

GROUP STRETCH

Performance


For Time:
1 Mile Run
into…
50-40-30
Pull-up
Push-up
*20 Minute Cap

Group Stretch

Conditioning Express

3 Minute AMRAP:
100m Run
10 Push Ups

REST 1 Minute

3 Minute AMRAP:
100m Run
10 Jump Squats

REST 1 Minute

3 Minute AMRAP:
100m Run
10 Situps

REST 1 Minute

3 Minute AMRAP:
100m Run
10 Hollow Rocks

Lower Intensity

a) Tabata AbMat sit ups
b) 3 sets:
TGU, x2/arm
SL Crossbody RDL, x8/side
KB Windmill, x8/arm
c) 3 Sets:
750m Row
d) 10 Minutes of Stretching/Mobility

July 16, 2019

Wednesday

Fitness


3-4 Sets:
Deadlift, x6-8
KB Armbar, x2/arm
SA Ring Row, x8/arm

5 Rounds for Reps:
1:00 Alt. DB Snatch
1:00 Row or Bike for Cals
1:00 REST

Performance


10:00 to build to a Heavy Snatch*
*Not a 1RM, just a heavy rep for today

NOT for Time:
15 Snatches @80% of todays Heavy Single

5 Rounds for Reps:
1:00 Power Snatch (115/75)
1:00 Bike for Cals
1:00 REST

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 15, 2019

Tuesday

Fitness


Conditioning/Warm Up:
Run/Bike/Row for 10:00 @80% effort

Every 3 Minutes for 4 Sets:
TnG Power Cleans*, x5
Push Ups, x10-15 (3111)
PVC Pass Thru, x5-8

3 Rounds for Time:
15 Pull Ups
30 Farmers Carry Walking Lunges

Performance


Conditioning/Warm Up:
Run for 10:00 @80% effort

On a 10:00 Running Clock:
Build to Heaviest 1-Rep Clean*
*Not 1RM, Goal is the heaviest Clean for today.

3 Rounds for Time:
10/7 Muscle Ups
20 Front Rack Reverse Lunges (185/125)
*Compare to 6/30/18 & 6/7/17

Conditioning Express

3 Rounds:
1:00 2xDB Push Press
1:00 Max Walking Lunges
1:00 2xDB Power Cleans
1:00 Air Squats
1:00 REST
*:20-sec REST between Movements

Lower Intensity

a) EMOM for 8 Minutes:
2 Power Cleans
b) 3 Sets:
Strict (Wtd?) Pull Ups, x3-5
Ring Rows, x12
c) Run 1 Mile
d) 2-3 Sets:
Push Ups, x10-15 (311)
SL Hip Bridges, x12/leg

July 14, 2019

Monday

Fitness


3-4 Sets:
Back Squat, x8 (heavier than last week)
Crossover Symmetry, x2 Exercises
KB Weighted Hollow Flutter Kick, x30-40

Every 5 Minutes for 3 Sets:
12 Burpees
12 Front Squat
400m Run

Performance


Back Squat, 5×3 (30Ex1)

Every 5 Minutes for 3 Sets:
12 Lat. Burpees Over Bar
12 Front Squat (135/95)
400m Run

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 11, 2019

Friday Fun Day!

Fitness


Extended Warm-Up:

3 Sets:
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep.
*Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight

For Time:
1000m Row
800m Run
50 V-Ups
40 Push Press
500m Row
400m Run
25 V-Ups
20 Push Press
**25 Minute Time Cap**

Performance


Extended Warm-Up:

3 Sets:
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep.
*Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight

For Time:
1000m Row
800m Run
50 GHD Sit Ups
40 Push Press (115/75)
500m Row
400m Run
25 GHD Sit Ups
20 Push Press
**25 Minute Time Cap**

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 10, 2019

Thursday

Fitness

10 Minutes @80%
5 DB Snatches R
1 Top Down TGU R
5 DB Snatches L
1 Top Down TGU L
10 Push Ups w/ Alternating Toe Touch
10 Ring Rows
20 Hollow Rocks

–Rest 5 Minutes–

And Repeat!

*The goal here is to maintain continuous movement for the duration of each 10 minute interval. You should be working at a challenging, yet sustainable, pace where you can get the same number of reps in the second 10 minutes as you did in the first 10 minutes.

GROUP STRETCH

Performance

10 Minutes @80%
5 DB Snatches R
1 Top Down TGU R
5 DB Snatches L
1 Top Down TGU L
10 Push Ups w/ Alternating Toe Touch
10 Ring Rows
20 Hollow Rocks

–Rest 5 Minutes–

And Repeat!

*The goal here is to maintain continuous movement for the duration of each 10 minute interval. You should be working at a challenging, yet sustainable, pace where you can get the same number of reps in the second 10 minutes as you did in the first 10 minutes.

GROUP STRETCH

Conditioning Express


In 5 Minutes:
800m Run
Rest Remainder

REST 1 Minute

5 Minute AMRAP:
20 Double Unders
10 Push Ups w/ Alt. Toe Touch

REST 1 Minute

In 5 Minutes:
800m Run
Rest Remainder

REST 1 Minute

5 Minute AMRAP:
20 Mountain Climbers
10 Alt. DB Snatches

Lower Intensity

Same as Regular WOD

July 9, 2019

Wednesday

*Friendly Reminder for all Members*
Please help us keep the gym clean, pack your things home with you daily, this includes:
-towels
-toiletries
-shoes
-clothing
We try our best to keep all the common spaces clutter free!

Please also remember to wipe down your equipment after you have used it, especially if you have sweated all over it. The Coaches forget often to remind everyone to wipe things down and put it away.

Fitness


EMOM for 16 Minutes:
1: 2 Cleans
2: KB Windmills, x4/4

3 Rounds for Time:
200m Run
10 Pull-ups
21 Deadlifts (155/105)

Performance


Every 2 Minutes for 8 Sets
2 Cleans

3 Rounds for Time:
200m Run
10 C2B Pull-ups
21 Deadlifts (225/155)

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 8, 2019

Tuesday

Fitness


3 Sets:
SL Crossbody RDL, x8/leg
Double KB Bent Over Row, x10
Cossack Squat (Weighted if possible), x7/side

EMOM for 21 Minutes:
Minute 1: 12/10 Cal Row or Bike
Minute 2: 12 Burpee Step-Ups
Minute 3: 20 Walking Lunges (Weighted)

Performance


For Quality Reps:
10-9-8-7-6-5-4-3-2-1
Double KB Bent Over Row
sHSPU

EMOM for 21 Minutes:
Minute 1: 12/10 Cal Bike
Minute 2: 12 Burpee Box Jumps (24/20)
Minute 3: 20 Wtd. Walking Lunges

Conditioning Express

4 Minute AMRAP:
10 DB Ground to OH
10 Sit-ups

REST 1 Minute

EMOM for 4 Minutes:
10 Burpees

REST 1 Minute

4 Minute AMRAP:
10 DB Front Rack Lunges
10 Mountain Climbers

REST 1 Minute

EMOM for 4 Minutes
10 Burpees

Lower Intensity

a) 3 Sets:
Double KB Snatch, x10-15
Ring Row, x10-12
Russian Twist, x20-30
b) 3 Sets:
Dips, x8-12
AbMat Sit Ups, x20-30
c) Tabata Row
d) 3 Sets:
Accumulate 1 Minute Upside Down
Jump Rope 1 Minute
Accumulate 1 Minute Hanging

July 7, 2019

Monday

Fitness


3-4 Sets:
Back Squat, x8
Crossover Symmetry, x2 Exercises
KB Weighted Hollow Flutter Kick, x30-40

10 Minute AMRAP:
15 Wall Ball (20/14)
25 Double Under

Performance

Back Squat 5×5 (30X1)
*heavier than last week
Rest 3:00 b/t Sets

10 Minute AMRAP:
15 Wall Ball (20/14)
25 Double Under

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

[tabbyending

July 4, 2019

Friday Fun Day!

Open Gym ONLY from 9am-Noon

Fitness


Warm-Up
2 Rounds:
Run to Stoplight
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps

6 Rounds for Time:
Run 400m
12 BBJO or Step Overs
*If you can’t make it but want to workout, this WOD can be done at a track or at home!
(Sub the Burpee Box Jumps for Burpee Step Ups onto any sturdy object.)

Optional Lifting:
3-5 Sets:
KB/DB Strict Press, x8-10
Deadlift, x4-6

Performance


Warm-Up
2 Rounds:
Run to Stoplight
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps

6 Rounds for Time:
Run 400m
12 Box Facing BBJO (24/20)

Optional Lifting:
3-5 Sets:
KB/DB Strict Press, x8-10
Deadlift, x4-6

If you can’t make it but want to workout, this WOD can be done at a track or at home!
(Sub the Burpee Box Jumps for Burpee Step Ups onto any sturdy object.)

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 3, 2019

4th of July

REST DAY!

Get out of the gym and enjoy some quality time with friends and family!

We will be closed for the 4th of July.

Friday Schedule: Open Gym from 9am-Noon
There will be a workout posted for you to complete.

Saturday Schedule: Normal Classes
8:30am Open Gym and 9:30am Partner WOD

July 2, 2019

Wednesday

Fitness

Every 2:00 for 6 Sets:
3 Power Cleans
20 Hollow Rocks

3 Sets:
Row 500m
20 KB Snatches
15 Goblet Squat
10 Pull Ups
**3 Minute REST b/t Sets**

Performance


EMOM for 12 Minutes:
2 Cleans @70-75%

3 Sets:
400m Run
18 Power Snatch (95/65)
12 Overhead Squats (95/65)
6 Bar or Ring MU
**3 Minute REST b/t Sets**

Optional Post WOD Accessory
3 Sets:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

July 1, 2019

Tuesday

4th of July Schedule:
Wednesday: Normal Schedule
Thursday (July 4th): Closed
Friday: 9am-Noon Open Gym
Saturday: Normal Schedule

Fitness


3-4 Sets:
Back Squat, x8
Crossover Symmetry, x2 Exercises
KB Weighted Hollow Flutter Kick, x30-40
Russian Twist, x30

3 Rounds for Reps:
1:00 of Wall Balls
1:00 of Double Unders
1:00 of SA KB Clean
1:00 of AbMat Sit Ups

Performance

Back Squat
5×5 (30×1)

2 Rounds for Time:
150 Double Unders
50 Wall Balls
25/15 Ring Dips

Conditioning Express

5 Minute AMRAP:
10 Wall Ball
20 Russian Twist

1 Minute REST

5 Minute AMRAP
500m Row
Rest 1:00
Max Meters in Time Remaining

1 Minute REST

5 Minute AMRAP
10 WB Lunges
20 Bicycle Crunches

Lower Intensity

a) EMOM for 8 Minutes:
3 Back Squats
b) 2 Sets:
MAX Unbroken Wall Balls (*Cap @50)
Rest as needed b/t sets
c) 3 Sets:
50m: R arm OH Carry, L at side
50m: L arm OH Carry, R at side
50m: Front Rack Carry
50m: Both OH Carry
Rest as needed b/t Sets
d) EMOM for 8 Minutes
Odd- Hang from Pull Up Bar, x30sec
Even- Side Plank, x30sec *alt. sides