HUMP DAY! – 11/30/16

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WOD #1 – 15 min

5 rds

Snatch x 2 (Increasing Weight)

 

3 rd

Hang Squat Clean x 3 (165/115)

 

 

WOD #2 – For Time

Kettlebell Swing x 100

Deadlift x 3 (205/155)

Toes 2 Bar x 3

Deadlift x 6 (205/155)

Toes 2 Bar x 6

Deadlift x 9 (205/155)

Toes 2 Bar x 9

Deadlift x 12 (205/155)

Toes 2 Bar x 12

Deadlift x 15 (205/155)

Toes 2 Bar x 15

 

Gymnastics

Chest 2 Bar x 10 (2 rd)

 

Accessory

Barbell Curl x 10 (3 rd) 

MONDAY! – 11/28/16

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WOD #1 – For Time

3 rds

Toes 2 Bar x 24

Clean & Jerk x 12 (155/105)

 

WOD #2 – 10 min

5 rds

Kettlebell Swing x 20 (55/35)

Chest 2 Bar x 5

 

Gymnastics

Hanging Leg Raise x 10 (2 rd)

 

Accessory

Dumbbell Floor Press x 10 (3 rd)         

SUNDAY! – 11/27/16

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WOD #1 – 15 min

5 rds – Back Squat

70% x 10

75% x 8

80% x 6

85% x 4

90% x 2

 

Between each round

Snatch Drop & Balance with weight x 5

 

 

WOD #2 – 17 min

5 rds – 10 min

Kettlebell Swing x 20 (55/35)

Wall Ball x 10

 

2 min rest

 

5 min

Kettlebell Swing x max reps (55/35)

**Cannot put the kettlebell on the ground during the 5 min.

 

Gymnastics

Hanging L x 15 sec (2 rd)

 

Accessory

Hammer Curl Press x 10 (3 rd)  

Black Friday! – 11/25/16

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WOD #1 – 15 min

5 rds

Snatch

75% x 3

80% x 2

85% x 1

90% x 1

95% x 1

 

3 rds

Squat Clean

80% x 3

85% x 2

90% x 1

 

 

WOD #2 – 17 min

5 rds – 10 min

Kettlebell Swing x 20 (55/35)

Box Jump x 10 (24/14)

 

2 min rest

 

5 min

Kettlebell Swing x max reps (55/35)

**Cannot put the kettlebell on the ground during the 5 min.

MONDAY! – 11/21/16

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WOD #1 – 15 min

5 rd

Clean & Jerk x 3

** Post load to board

 

WOD #2 – For Time

4 rd

Kettlebell Swing x 21 (55/35)

Box Jump x 15 (24/20)

Pull-up x 9

 

Gymnastics:

Hanging Leg Raise x 10 (3 rd)

 

Accessory:

Hammer Curl Press x 10 (3 rds)

SUNDAY! – 11/20/16

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WOD #1 – 15 min

5 rd

3 Position Snatch x 1 (Increase weight to 75% to 80% of max)

 

Snatch Balance with Dip

4 rd

Reps:  4,3,2,1

 

WOD #2 – 17 min

4 rd (10 min Cap)

Kettlebell Swing x 25 (55/35)

Chest 2 Bar x 5

 

2 min Rest

 

Kettlebell Swing x max reps – 5 min (Cannot put the kettlebell on the ground) (55/35)

 

Gymnastics:

Ring Dip x 9 (1 rd)

 

Accessory:

Barbell Curl x 15 (4 rds)

 

Holiday Schedule!

With Thanksgiving coming up, the following will be the holiday schedule.

Friday – 11/18/16 – 4:30 Class is CANCELLED – Gym CLOSED!

Sunday – 11/20/16 – 2:30, 3:30, 4:30

Monday – 11/21/16 – 4:30, 5:30, 6:30

Tuesday – 11/22/16 – 4:30

Wednesday – 11/23/16 – 4:30, 5:30, 6:30

Thursday – 11/24/16 – Gym is CLOSED – Happy Thanksgiving!

Friday – 11/25/16 – 10:00 AM

Sunday – 11/27/16 – Back on regular schedule!

HUMP DAY! – 11/16/16

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WOD #1 – 15 min

5 rd

Squat Clean + Split Jerk x 3

(Scale Power Clean + Push Jerk)

 

WOD #2 – 10 min

AMRAP – (95/55)

Hang Power Snatch x 7

Overhead Squat x 7

Burpee over Bar x 7

 

Gymnastics:

Ring Dip x 9 (1 rd)

Beat Swing x 20 (3 rd)

 

Accessory:

Alternating Dumb bell press x 10 (heavy) (2 rds)

Upright row x 15 (2 rd)