SQUAT CLEANS: 5 X 3 @ 80%
WOD: 8 ROUNDS
3 WT’D STRICT PULL UP 25/18
5 HANG POWER CLEAN 145/105 (60%)
7 WALLBALL 20/14
200M RUN
Read MorePOWER SNATCH: 5 x 3 @ 80%
WOD: 18 AMRAP
20 DB SNATCH 45/30
20 DB STEP UPS
20/15 CALORIE ROW
20 LOW ROW
Read MoreSTRENGTH: BENCH PRESS
BUILD TO 2 RM
5 X AMRAP @ 90% 5RM
WOD: 9 X 200M REPEATS
EVERY :90 ON THE :90
Read MoreSTRENGTH: BACK SQUAT
BUILD TO 2RM
5 X AMRAP @ 90% OF 5RM
WOD: 21-15-9 (12:00)
FRONT SQUAT 95/65 (40% OF CJ)
PUSH PRESS
PULL UP
DEADLIFT
CALORIE ROW
Read MoreOPEN GYM 8-10AM
STRENGTH: SQUAT CLEANS
5 X 3 @ 75%
WOD: “BRAVE LIKE GABE”
19 CLUSTERS 135/95 (55%)
1000 RUN
86 BURPEES
1000 RUN
32 THRUSTERS 95/65 (40%)
1000 RUN
Read MorePOWER SNATCH
5 X 3 @ 75% OF 1RM
WOD: 3:00 MAX DOUBLES
NFT: 100 HOLLOW ROCKS
FINISHER: BODYWORK
LIGHT CARDIO, FOAM ROLL, STRETCH
***IF WANT SOMETHING HARDER***
3 ROUNDS
1:00 WALLBALL
1:00 DEADLIFT
1:00 BURPEES
1:00 ABMATS
1:00 CALORIE ROW
1:00 REST
THURSDAY/FRIDAY HOURS
8:00 - 10:00AM
Read MoreBENCH PRESS
BUILD TO 3RM
THEN: 4X AMRAP @ 90% OF 2RM
WOD: 5X (20:00 TIME CAP)
MAX UNBROKEN CHIN UPS
MAX UNBROKEN DIPS
RUN 400
***HOLIDAY HOURS***
THURSDAY OPEN GYM 8-10
FRIDAY OPEN GYM 8-10
SATURDAY OPEN GYM 830-930
Read MoreSTRENGTH: BACK SQUAT
BUILD TO 3RM
THEN, 4 X AMRAP @ 90% of 3RM
(amrap-As many reps as possible)
WOD: 16 AMRAP
15 OHS 95/65 (30-35% of 3RM BS) FS if needed
30 DU’S (scale: 30%du score; :40 du work; or 60 doubles)
20 STEP THROUGH LUNGES (10ea)
30 DU’s (scale 8/6 calories)
15 DEADLIFTS
Read MoreDEADLIFT: BUILD TO 5RM
Then 5 x 3 @ 90% of 5RM
WOD
RUN OR ROW 200
18 KB SWING 53/35
RUN/ROW 150
15 WALLBALL 20/14
RUN/ROW 100
12 BURPEES
RUN/ROW 50
9 STRICT PULL UPS
Read MoreSTRENGTH: SQUAT CLEAN
5 x 3 @ 70%
WOD: 10-9-8……1
POWER CLEAN 155/105 (65%1RM)
RING DIPS
K2E
FINISHER: #FOR# CALORIE ASSUALT
BODYWEIGHT/5 = CALORIES
MALE: MAX(45) MINIMUM(35)
FEMALE: MAX(35) MINIMUM(25)
Read MorePOWER SNATCH
5 x 3 @ 70%
WOD: 4 ROUNDS
0-2:00 500M ROW
2-4:00
12 DB STRICT PRESS 40’S/30’S
12 DB ROW (BENCH) each arm
12 HOLLOW ROCKS
Read MoreStrength: Bench Press
Build to 5 RM
3 Sets For Max Reps
@ 90% of 5 RM
*optiomal superset: Low Rows
or Db Row
WOD: Run 600/Bike 1.0/row 750
20-15-10
Thruster 75/55
Pull ups
Run 400/bike .7/row 500
15-10-5
Thruster 75/55
Pull ups
Run 200/bike .3/row 250
Read MoreStrength: Back Squat
Build to 5RM
Then 3 sets of Max Reps @ 90% of 5RM
Finisher: 50-40-30-20-10
Lunges
Doubles
Abmats
Read More50 Back Squat 135/95 (40-45%)
50 Db Bench Press 50’s/30’s (~40%)
12 Pull ups
Run 800 (Masters 500)
35 Back Squats 135/95
35 Db Bench Press 50’s/30’s
12 Pull ups
Run 800
20 Back Squats 135/95
20 Db Bench Press 50’s/30’s
12 Pull ups
Run 800
3 Muscle ups (3 Bodyblasters or 6 c2b pull ups)
Read MoreWarm-up 12-15:00
Then
Drill Burgener Warm-up
WOD: OTM X 30
Odd) 2 Clean & Jerks (~80%)
Even) 1 Power Snatch+1 Overhead Squat+1 Squat Snatch (~70-75%)
Focus: Technique and Form - Go down in weight if needed!
Read MoreEvery 10:00 Rotate- (8:00 Cap at each Station)
21-15-9
Bench 135/90 (62%)
Assault Calories
(8:00 Cap)
21-15-9
Back Squat 165/100
Skierg Calories
(8:00 Cap)
21-15-9
T2B
Calorie row
(8:00 Cap)
21-15-9
Burpee
run 200-150-100
(8:00 Cap)
Read MoreOTM X 10
2 CLEAN GRIP DEADLIFT
2 HANG POWER CLEAN
1 FRONT SQUAT
1 SQUAT CLEAN
***Start Light and slowly try to increase load over the 10 sets w/o sacrificing technique.***
WOD: 10-9-8-……1
POWER CLEAN 155/105 (65% OF C+J)
PUSH JERK
Read MoreLast Open Wod
20.5 For Time, partitioned any way:
40 Muscle-Ups
80 Calorie Row (if not enough bike 68 calories)
120 Wallball 20/black; 14/red
Scale: a) bar muscle ups
b) jumping ring/bar muscle up
c) banded bar muscle up
d) 40 pull-ups+40 dips)
Finisher:1 Mile
Run: Dartmoore
Row: 2,000
Skierg: 1600
Bike: 3 miles
Read More100 Wallball 20black/14red (7:00 cut off-pick appropriate weight)
90 Sit ups (ears)
80 Lunges (walking)
70 Db Snatch 45/30
600m Run (bike 1/.9 or row 750/700)
50 Back Squat 95/65 (35%)
40 Low Row (bar set @ bellybutton)
30 Strict Press 95/65
20 Calorie (Machine of choice;1st come 1st serve)
10 Burpees
Read More