Strength: Back Squat
Build to 2 rm
Then, 5 x M.E @ 90% 5rm
WOD: ‘KOBE’
18 AMRAP
5 MUSCLE UPS
8 POWER CLEAN 185/125
24 BOX JUMP 30/24
13 BURPEES
Read MoreStrength: Deadlift
Build to 3rm
4 x M.E @ 90% 5rm
WOD: 4 X
Run 400
21 Lunges
15 Pull ups
9 Burpees
Read MoreCleans: 5 x 3 @ 75%
WOD:
6 X 2 Rack Jerks
6 x 2 Hang Clean
8 x 1 Clean + Jerk
Alternates: OTM x 20
BEAR COMPLEX
5 Deadlift
5 hang clean
5 push press
Read MoreSnatch: 5 x 3 @ 75%
WOD: OTM X 7
1- 1 Snatch Balance + 2 OHS
2- 40 Doubles
3- 8-12 unbroken T2b
ALTERNATE
Tabata: Skierg, Assault, rope slams, doubles, burpees, Hollow holds.
Read MoreStrength: Bench Press
Build to 3rm
then, 4 x M.E @ 90% of 5rm
WOD: Every 3:00 x 6
24 Abmats
16/12 Calories
6 Strict Press
Read MoreStrength: Back Squat
Build to 3rm
then 4 x M.E @ 90% 5rm
WOD: 21-15-9
Wallball 20/14
Pull ups
Front Squat 95/65
Box Jump 24/20
Kbs 53/35
Read MoreStrength: Deadlift
Build to 5rm
3 x M.E @ 90% of 5rm
WOD: 20 AMRAP
20-18-16-……2
BURPEES
SIT UPS
Run 200m b/w each set
Read MoreStrength: Squat Clean
5 x 3 @ 70% 1rm
WOD:
3 x
8 each side Breath/Core work
6-8 Split Stance Press
3 x
6 Jump to split (footwork)
3-5 Jerk Balance
6 x 1
Rack Split Jerks
6 x 1
Squat Clean + Jerk
Alternates: Row 5k
Every 3:00 bike 10/7 calories
or Run 150/125m
Read MoreStrength: Bench Press
Build to 5RM
3 x M.E @ 90% 5RM
WOD
3x
10 calories
10 Strict Press
10 Low Row
3x
10 calories
10 dips
10 k2e
3x
10 calories
10 ring tricep
10 ring bicep
Alternate: 3x
12-15 db chest pres
12-15 trx squat rev. pullovers
12-15 ghd hip ext. or banded hamstring curls
12-15 crossover chops
Read MoreSTRENGTH: BACK SQUAT
Build to 5RM
3 x Max Effort @ 90% of 5RM
WOD: 3 X
Run 800
10 Hang Squat Cleans 95/65
10 Strict Pull ups
Alternate: 3 x
250m row
15 air squat (light back squats)
16 psoas march
Plank 7/7
12 (each) SL Firehydrants
THEN, Class WOD
Read MoreSTRENGTH: DEADLIFT
BUILD TO 1 RM
WOD: 3X
22 CAL (Any Machine)
22 S2OH 95/65
22 PULL UP
22 BACK SQUAT
22 SIT UPS
Alternate Wod
3x
20 Step back lunges
10 Single Arm DB Rows
5 Knees to Elbows
Then Wod (same as rest of class)
Read MoreSTRENGTH: SQUAT CLEAN
BUILD TO 1 RM
WOD: 3,000/2500M ROW
***EMOM***
5 BURPEES OVER THE ROWER
Alternate WOD-
Buy-In: 3x
10 crossover reverse pullovers
10 goblet squats
12 trx leg curls
1:00 plank
WOD
/175 Calories
10 Calorie row
10 burpees over rower
10 sit ups
Read MorePOWER SNATCH
BUILD TO 1 RM
WOD: 20 EMOM (ALTERNATE)
1 - 1 TGU R/L (load your choice)
2 - 1-3 Muscle Ups
or pick 2 moves to Alternate between.
ALTERNATE WOD: Partner Assault!
Men = 15 miles (alternate every .4m)
M/W = 14 miles (alternate every .4/.3m)
Women = 13 miles (alternate every .3m)
Read MoreSTRENGTH: BENCH PRESS
BUILD TO 1 RM
WOD: 4 X
RUN 400
50 DOUBLES
FINISHER: BENSON ABS
ALT. TO BENCH PRESS STRENGTH
3 ROUNDS OF:
CROSSOVER SYMMETRY ROW X 8 (:02 PAUSE)
CROSSOVER REV. FLY X 8 (:02 PAUSE)
CROSSOVER LATPULL X 8 (:02 PAUSE)
DB CHEST PRESS X 8 (:02 PAUSE)
THEN WOD + BENSON ABS
Read MoreWe will be doing our 1RM testing this week before
starting another 9 week Strength Cycle.
I will be posting 2 different WODS over the next
9-10 weeks for people who want to opt out of our
2nd 9 week cycle.
STRENGTH: BACK SQUAT
BUILD TO 1 RM
WOD: 3-5 ROUNDS
30 CALORIE ROW
25 ABMATS
20 KB SWING 53/35
10 PUSH UPS
5 C2B
NON-SQUATTERS
BUY-IN: 3X
10 AIR SQUATS
10 BANDED HAMSTRING WALK OUTS
10 BANDED SIDE PLANK CLAMSHELLS
20 ALT. LEG RAISES
WOD: 3-5 ROUNDS OF THE ABOVE
Read MoreSTRENGTH: DEADLIFT
5 X 3 @ 80%
WOD: “HARVEY MILK”
11 PULL UPS
27 DOUBLES
19 BURPEES
78 SIT UPS
100 AIR SQUATS
*Perform 11 burpees then 27 doubles
11 pull-ups, 19 burpees, 27 doubles, 11 pull ups,
78 sit ups, 19 burpees, 27 DU’s, 11 pull ups,
100 squats, 78 sit ups, 19 burpees, 27 Du’s, 11 pull ups***
REMINDER: SUNDAY AT 4PM
OLYMPIC LIFTING CLASS W/GUEST COACHES!!!
Read MoreSQUAT CLEAN: 3 X 3 @ 80%
WOD: PICK 3 OF 4
100 CALORIE ROW
100 CALORIE SKI
100 CALORIE ASSAULT
RUN WALNUT/CHERRY
Read MoreSTRENGTH: BENCH 5 X 3 @ 80%
WOD: 5X
RUN 400
5 STRICT PULL UPS
10 PUSH UPS
15 AIR SQUATS
5 STRICT PULL UPS
10 PUSH UPS
20 SIT UPS
Read More