WOD

April 25th, 2017

Tuesday 170425

Tuesday’s Program

IMG_8721

Warm-up:

Coaches choice

 

Work capacity:

3RFT

21-15-9

wall ball (20/14)

Row or bike (calories)

 

WOD:

For time:

15x Thrusters (135 / 95)

21x SDHP (135 / 95)

12x Thrusters

15x SDHP

9x Thrusters

9x SDHP

 

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April 24th, 2017

Monday 170424

Monday’s Program

IMG_8714

Warm-up:

Coaches choice

 

Strength:

Week 4 – Back Squat

8-8-8-8-8 reps

65-70-75-75-80%

 

WOD:

For time:

60x Double unders

20x Power cleans (135 / 95)

30x Burpees

60x Double unders

20x Deadlifts (135 / 95)

30x Burpees

60x Double unders

20x Pull-ups

30x Burpees

60x Double unders

20x T2B

30x Burpees

 

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April 23rd, 2017

Sunday 170423

“Girl Relay”

IMG_8424

Warm-up:

Coaches choice

 

WOD:

“Girl Relay”

3 person teams

Must have at least 1 female on team

Run 800m

Elizabeth

Fran

Isabel

Grace

Diane

Karen

Run 800m

 

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April 22nd, 2017

Saturday 170422

Saturday’s Program

IMG_8675

Warm-up:

Coaches choice

 

WOD: 

30 minute AMRAP

20x Deadlifts (75 / 55)

20x Jump squats

20x Power cleans (75 / 55)

20x Burpees

20x Front squats (75 / 55)

20x Push-ups

20x Push press (75 / 55)

20x Front rack lunges (75 / 55)

Run 200m

 

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April 21st, 2017

Friday 170421

Friday’s Program

IMG_8677

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM 

3x Pull-ups

10x *Hang cleans (95 / 75)

* You must add 2 reps to the hang clean each successful round. Bar cannot touch the floor during  set. Pull-ups remain 3 reps the entire time. 

Last round is 24x hang cleans…

 

WOD:

15 minute AMRAP 

8x Back squats (185 / 135)

16x Chest to bar pull-ups 

80x Double unders

 

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April 20th, 2017

Thursday 170420

Thursday’s Program

IMG_8673

Warm-up:

Coaches choice

 

WOD:

Every 3 minutes for 30 minutes:

30 seconds for max effort calories, then REST for  2 minutes 30 seconds. While resting, you must AMRAP sit-ups. 

Score = max calories and sit-up totals combined!!!

 

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April 19th, 2017

Wednesday 170419

Wednesday’s Program

 

IMG_8603

Warm-up:

Coaches Choice

 

Strength:

Shoulder Press- week 3 (Recovery week)

4-4-4-4-4 reps

65-65-70-75-75%

 

WOD:

Minute 0-8

21-15-9 reps

OHS  (95 / 75)

Burpee over bar 

Minute 8-16

Clean and Jerk (95 / 75)

T2B

Minute 16-completion

Box jump over (24” / 20”)

KB snatch (55 / 35)

 

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April 18th, 2017

Tuesday 170418

Tuesday’s Program

IMG_8599

Warm-up:
Coaches choice


Strength:
Back squats week 3
5-5-5 reps
70-75-85%
Stick with the tempo!!! 5:2 (5 seconds down / 2 seconds up)


WOD:
5 RFT
RX Plus-Start each round every 3 minutes!

Rx-Start each round every 4 minutes!

Scaled- Start each round every 5 minutes!

Row 250m or Run 200m
10x Snatches (95 / 75)

Post time to comments.

Cash out:
100 GHD sit ups


April 17th, 2017

Monday 170417

Monday’s Program

 

warm up:
Coaches choice
work capacity:
running time trials
Run 800m
rest 2 min
Run 400m
rest 1 min
Run 200m
rest 30m sec
sprint 100m
done!
Skill:
movement technique
Wod:
12 min AMRAP
30 double unders
20 Push Ups
10 single leg deadlifts (75/55)

Cash out:50 HSPU, but every time you come off wall, 10 Wall ball penalty!!!
TEENS:

warm up:
Coaches choice
work capacity:
running time trials
Run 800m
rest 2 min
Run 400m
rest 1 min
Run 200m
rest 30m sec
sprint 100m
done!
Skill:
movement technique
Wod:
12 min AMRAP
15 double unders (MOD=50 SINGLES)
20 Push Ups
10 deadlifts (55-75)


April 16th, 2017

Sunday 170416

The gym will be open for open gym today at 930 as well. Happy Easter!!