Welcome to a NEW WEEK! It’s SUNDAY! – 4/30/17

WOD #1 – 20 min

Rope Climb x 2

Clean & Jerk x 10 (135/65)

Rope Climb x 2

Clean & Jerk x 8 (145/75)

Rope Climb x 2

Clean & Jerk x 6 (155/85)

Rope Climb x 2

Clean & Jerk x 4 (165/95)

Rope Climb x 2

Clean & Jerk x 2 (175/105)

 

WOD #2 – For Time

Row x 25 Calories

Box Jump & Over x 25

Deadlifts x 25 (185/125)

Wallballs x 25 (20/14) (10’/9’)

Ring Dips x 25

Wallballs x 25 (20/14) (10’/9’)

Deadlifts x 25 (185/125)

Box Jump & Overs (24/20)

Row x 25 Calories

 

WOD #3 – 2 1/2 min

1st min – Chest 2 Bar x Max Rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Gymnastics:

Double-Unders

 

Accessory:

5 rds

Bench Press x 10,8,6,4,2

 

TGIF! – 4/28/17

WOD #1 – 20 min

Snatch

60% x 2

65% x 2

70% x 2

75% x 2 (2 rd)

 

Clean & Jerk

60% x 2

65% x 2

70% x 2

75% x 2 (2 rd)

 

Front Squat

65% x 3 (3 rd)

 

WOD #2 – For Time

Partner WOD

Row x 2000m

Box Jump x 50 (24/20)

Kettlebell Swing x 50 (Am) (55/35)

Pull-up x 50

Goblet Walking Lunge x 50’ (6 rd) (55/35)

Team Deadlift (225)

Rope Climb x 6

Team Arm Linked Sit-ups x 100

 

WOD #3 – 2 1/2 min

1st min – Chest 2 Bar x Max Rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Gymnastics:

Double-Unders

 

Accessory:

HUMP DAY! – 04/26/17

WOD #1 – 15 min

2 rds

3 Postion Clean x 3 (65%)

 

Clean

70% x 2

75% x 2

80% x 2

85% x 2

90% x 2

 

WOD #2 – For Time

21-15-9

200m run

Kettlebell Swings (Am) (55/35)

Directly into

18-12-6

Row for Calories

Lateral Burpees over the rower

Directly into

12-9-6

Squat Clean (155/105)

200m run

 

WOD #3 – 2 1/2 min

1st min – Chest 2 Bar x Max Rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Gymnastics:

Rope Climbs

Double Unders

 

Accessory:

4rds

Hammer Curl Press x 10

Monday! – 4/24/17

WOD #1 – 15 min

2 rds

3 Postion Snatch x 3 (65%)

 

Snatch

70% x 2

75% x 2

80% x 2

85% x 2

90% x 2

 

WOD #2 – For Time

3 rds

Overhead Squat x 5 (135/85)

Pull-ups  x 10

Front Squat x 15

 

WOD #3 – 12 min

EMOM

Odd Min:  Power Snatch x 6 + Overhead Squat x 6 (105/75)

Even Min:  Chest 2 Bar x 6 + Toes 2 Bar x 6

 

 

WOD #4 – 1 min

Handstand Hold x 1 min

 

Gymnastics:

Rope Climbs

Double Unders

 

Accessory:

4rds

Dumbbell Floor Press x 10

 

SUNDAY! – 4/23/17

WOD #1 – Rope Climbs

3 min

6 Rope climbs

 

WOD #2 – 9 min

EMOM

 

3 Power Cleans + 3 Front Squats +3 Push Jerks (135/85)

 

WOD #3 – For Time

3 rds

500m Row

Kettlebell Snatch x 20 (10 ea arm) (55/35)

Goblet squat x 40 (55/35)

 

WOD #4 – 2 ½ min

1st min – Chest 2 Bar x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Gymnastics:

Rope Climbs

Double Unders

 

Accessory:

4rds

Bench Press x 8

Leg Press x 10 (360/270)

TGIF! OMG! – 4/21/17

 

WOD #1 – Row Conditioning

60-40-20 Calorie Row

Half the rest time between sets

 

WOD #2 – 30 min

Partner WOD – AMRAP

 

Thrusters x 50 (75/45)

Box Jump & Over x 50 (24/20)

Kettlebell Swing x 50 (American) (55/35)

Goblet Squat x 50 (55/35)

Wall Balls x 50 (20/14) (10’/9’)

Push Press x 50 (75/45)

400m Partner Run

Rope Climbs x 10

Toes to Bar x 50

Med Ball sit-ups x 50

It’s HUMP DAY BABY! – 4/19/17

Hey Crew!  Try to show up 15 min early and start warming up on your own!

WOD #1 – Row Conditioning

60-40-20 Calorie Row

Half the rest time between sets

 

WOD #2 – 9 min

2 rds – 1 min rest between rds

Burpees x max reps (1 min)

Goblet Squat x max reps (2 min) (53/35 – 44/26)

Kettlebell Swings (Am) x max reps (53/35 – 44/26)

Box Overs (24/20)

 

 

WOD #3 – 7 min

Part 1 – Time to complete

Shoulder 2 Overhead x 30 (115/75 – 75/45)

**10 Air-squat penalty every time the bar is dropped

 

Part 2 – AMRAP

Toes 2 Bar x 3/Deadlifts x 3

Toes 2 Bar x 6/Deadlifts x 6

Toes 2 Bar x 9/Deadlifts x 9

Toes 2 Bar x 12/Deadlifts x 12

Etc…

 

WOD #4 – 2 ½ min

1st min – Pull-ups x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Gymnastics:

Double Unders

 

Accessory:

4 rds

Leg Press x 12 (360/270)

Monday – 4/17/17

Hey Crew!  Please show up 15 to 20 min early and start warming up on your own!

WOD #1 – Row Conditioning

60-40-20 Calorie Row

Half the rest time between sets

 

WOD #2 – 7 min EMOM

3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/85)

 

WOD #3 – For Time

Burpees over Bar x 30

200m

Power Snatch x 15 (115/75)

400m

Power Snatch x 15 (115/75)

200m

Burpees over Bar x 30

 

WOD #4 – 2 ½ min

1st min – Chest 2 Bar x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Gymnastics:

Double Unders

 

Accessory:

4 rds

Bench Press x 8

Kettle Bell Swing x 12

Gym Closed Easter Sunday – 4/16/17

Hey Crew!  The gym will be closed on Easter Sunday so that we can all be with our family’s and celebrate our Lord and Savior!  Have a Wonderful Easter.  The gym will open on Monday and run a regular schedule the rest of the week.  We will also open on Thursday for an Open Gym workout at 5:30.