01/21/2020

Strength/Skill

PEG Board

4 Ascends for height
Count the number of rows of holes you climbed. Score is highest ascent in the number of rows. Only one peg has to land for the score to count.
Scaled: 4 sets for max monkey swings with hand pop.

WOD

9′ AMRAP 1

500m Row
5 Thrusters (95/65)

3 min rest before next AMRAP

9′ AMRAP 2

9 Cleans (135/95)
6 Deficit push-ups (45# plate)
3 Wall walks

 

01/20/2020

Strength/Skill

Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

4 Rounds for Time
1 Deadlift (275/205)
25 KBS (53/35)
19 Box Jumps (24/20″)
11 Burpees

 

01/18/2020

9:00 AM Class

Strength/Skill

Landmine Thruster
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

WOD

3 RFT
In a team of 3
Ski/Row/Bike

Each team member works at one apparatus to complete their task, the team may not move on to the Metcon Round until all 3 have finished their leg of the Ski/Row/Bike. Each round athletes must rotate so that each team member does each apparatus from the Ski/Row/Bike.

Ski/Row/Bike
-Ski 35/30 cal
-Row 35/30 cal
-AA Bike 25/20

Between each round of the Ski/Row/Bike the team must complete the following. Reps can be divided up anyway, athletes may work at the same time, but they may not work on the same exercise at the same time.

Round 1: 150 Sit-ups, 120 Push-ups, 60 HSPU
Round 2: 150 Sit-ups, 20 Box step-ups (24″/20″), 60 S2OH (135/95)
Round 3: 150 Sit-ups, 120 KBS (55/35), 60 Pull-ups

10:00 AM Barbell Club

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Clean Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Clean & Push Jerk
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

4 RFT
10 Slam Ball Sit-ups
10 Slam Ball Russian Twist
10 Leg lifts holding Slam ball on the ground overhead

Slamball  weight is athletes choice

01/17/2020

Strength/Skill

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WOD

AMRAP 15
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerks
12 Toes to Bar

Continue to 15, 18, etc until time elapses.

01/16/2020

Warm Up

2 Rounds – 10 yds each of:
High knees
Butt-kickers
Walking Samson
Bear crawl forward
Bear crawl backward
Crab walk

Warm Up for L-sit
2 sets of 20-sec tuck hold with toes on the ground
2 sets of 20-sec tuck hold with toes off the ground
1 set of 20-sec per side of one leg tuck, one leg straight
1 set of 20-sec L-sit (or attempt)

Warm Up for Handstand push-up
10 reps per side Half-kneeling DB press
5 Wall walks
5 sets of 1 kick-up + 1 HSPU negative
2 sets of 5 HSPU

After the second set of handstand push-ups, perform 20-seconds of an L-sit (or variation).

WOD

For time
12 Handstand push-ups
1-minute L-sit
9 Handstand push-ups
1-minute L-sit
6 Handstand push-ups
1-minute L-sit
3 Handstand push-ups
1-minute L-sit

Post type of handstand push-ups performed in notes.

01/15/2020

Strength/Skill

15-foot L-sit rope climb, 1 ascent
15-foot legless rope climb, 2 ascents
15-foot rope climb, 3 ascents

WOD

For time:
21 Back squats (M:225 / W:155)
42 GHD sit-ups
15 Back squats
30 GHD sit-ups
9 Back squats
18 GHD sit-ups

 

01/14/2020

Strength/Skill

10 minutes to work on Candlesticks.
Then, 30 seconds to achieve a max count of athletes’ choice of candlestick variation.

WOD

Buy-In
1000 meter Row

25 Overhead Squats (120/85)
10 Cal Bike
50 Kettlebell Swings (55/35)
10 Cal Bike
25 Burpees

Cash Out
200 meter Ski

01/13/2020

Strength/Skill

Deadlift for load:
#1: 10 reps
#2: 5 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 3 reps
#8: 5 reps
#9: 10 reps

WOD

On an 8-minute running clock, perform 1 minute each of:
• Pull-ups
• Squats
• Push-ups
• Box jumps (20″/18″)
• Sit-ups
• Wall-ball shots (20/14)
• Dips (on matador)
• Double-unders

01/11/2020

9:00 AM Class

WOD

With a 35 minute running clock:

Buy-In:
9 Man makers (2 x 35/20 lb DB)
11 Burpees
Then, in remaining time
AMRAP of:
300 meter Row
27 Air Squats
9 HSPU

10:30 AM Barbell Class

Clean for load:
#1: 1 rep @ 75%
#2: 1 rep @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 80%
#5: 1 rep @ 80%

Split Jerk for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 80%

Snatch Grip Deadlift for load:
#1: 3 reps @ 95%
#2: 3 reps @ 95%
#3: 3 reps @ 100%
#4: 3 reps @ 100%
#5: 3 reps @ 100%