02/15/2020

9:00 AM Class

WOD

60 DU
20/15 cal AA bike
20 Ring row
60 DU
20 Wall Balls (20/14)
20 C2B
60 DU
20 GHD
20 Thrusters (95/65)
60 DU
20 yd Sled push (90/65 added)
20 yd yoke carry (90/70 added)
60 DU

10:30 Barbell Club

Sotts Press for load
#1: 3 reps
#2: 3 reps
#3: 3 reps

Snatch Extension for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

02/14/2020

Strength/Skill

Front Squat for load
#1: 5 reps

Shoulder Press for load
#1: 5 reps

WOD

Optional Cash out:

2 RFT on a 17-minute clock
2 min row Cal
1 min rest
2 min ski Cal
1 min rest
2 min bike Cal
1 min rest

 

02/13/2020

Strength/Skill

12′ Clean EMOM

1 Power clean
1 High HPC
1 Low HPC (above knee)
1 Power clean

WOD

4 RFT
21 Wall Ball Shots (20/14)
18 Pull-Ups
15 KBS (1.5/1 pood)
12 HSPU

02/12/2020

WOD

Partner WOD
AMRAP 30

Part 1
10 Back squats (165/115)
10 Bench Press (95/65)

Part 2
10 Synchronized Burpees
20 Alternating Partner Box jumps
20 Alternating Partner Slam ball sit up toss (20/15)

 

02/10/2020

Strength/Skill

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

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

Optional WOD “Jump n’ Sit”

Buy In: 3 min of DUs
3 RFT
14-12-10
Ring dips
V-ups
Cash-out: Accumulate 1 min of a wall sit

Post # of DUs in comments

02/08/2020

9:00 AM Class

WOD

3 RFT

2 KB Turkish get-ups per arm (55/35 KB)
24 Walking lunges
12 Box step ups w/KB
2 Rope climb
12 Ring dips
24 Med ball sit-ups

10:30 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 Slamball on the ground overhead

Slamball weight is athletes choice

02/07/2020

Strength/Skill

Back Squat for load
#1: 5 reps

Bench Press for load
#1: 5 reps

Deadlift for load
#1: 5 reps

Optional Cash out 

4 RFT
20 GHD sit-ups
15 Supermans

 

02/06/2020

Strength/Skill

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

WOD

AMRAP 20

10 T2B
10 Box Jumps (20″/18″)
10 HRPU 

02/05/2020

Strength/Skill

Dumbbell Front & Side Raises
3 sets built up to heavy & controlled weight
20 total reps per set, alternating front/side

Front Squat for load
#1: 5 reps
#2: 5 reps

WOD

AMRAP 15

6 Slam Balls (50/35)
3 SDHP (95/65)
12 Slam Balls
6 SDHP
18 Slam Balls
9 SDHP
Continue the rep scheme until time elapses.