Morning Classes Start Tomorrow!!

Don't forget that our 6 am classes begin tomorrow!!

Thursday's WOD

Warm-up

2 Laps of warm-up circuit:

20 Calorie Row on 10 Damper

Box Jump hops (or step-ups)

20 SDLHP w/ Kettlebell

Medball squat and toss over pull-up rack

10 Virtual shovels

Stretching and discussing class for the day

Strength/Skill

Hang power clean 3-3-3-3-3 reps

WOD

30 Kettlebell swings (1.5/1 pd)

then 30-20-10 rounds of:

Box jumps (24/20”)

Pull-ups

Push-ups (double-release)

30 Kettlebell swings

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Row 400m, then 2 rounds of:

10 Pull-ups

10 Dips

Shoulder prep (first pass throughs and PVC stretches, 2^nd time, active wind mills and band prep)

20 OHS w/PVC

Stretching and discussing class for the day

Strength/Skill

Back Squat 4-4-4-4-(4-4-4-4)

Warm-up to work sets.  The work sets are in brackets.

WOD

Once up the rope each minute on the minute for twenty minutes.

If pace is beyond your current ability, make as many trips up the rope as you can in twenty minutes.

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

10 Barbell squat cleans

10 Barbell Jerks

Stretching and discussing class for the day

Strength/Skill

Find weights and practice movements for the WOD.

***The weights are heavy, so warm-up all movements***

WOD

"Santora"

Three rounds for reps of:

Squat cleans, 1 minute
(155/100)

20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute


Deadlifts, 1 minute
(245/150)

Burpees, 1 minute


155 pound Jerks, 1 minute


Rest 1 minute

This WOD operates like “Fight Gone Bad”.  Everyone uses one barbell; add 2 45/25# (or equivalent) bumpers for the deadlift.  Jerk from the rack.  Good luck.

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Two rounds of:

Row 30 calories with max damper

10 PVC Thrusters

10 Max vertical jumps (alt. take-off foot)

10 Pull-ups

20m Bear crawl

Stretching and discussing class for the day

Strength/Skill

Thruster 1-1-1-1-1-1-1

WOD

“G.I. Jane”

For time:

100 Burpee pull-ups

If you can’t do a burpee pull-up, then the WOD is 100 Burpees, 100 Jumps to 12” above your standing reach, 100 Pull-ups.  The work can be partitioned in any order.

 (20 min. cap)

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Row 400m

20m Bear crawl

10 Good mornings

20m Broad jump burpees

Stretching and discussing class for the day

Strength/Skill

Shoulder press 2-2-2-2-2-2-2-2-2-2

Press every minute, on the minute.

WOD

“Michael”

Three rounds for time of:

800m Run

50 Good mornings


50 Sit-ups

Recovery

Short Stretching and Mobility Sequence

Thursday's WOD (8am only)

Warm-up

Run to Main Street and back

Group Warm-up

10 Barbell thrusters

10 Medball cleans

Stretching and discussing class for the day

Strength/Skill

Thruster 1-1-1-1-1-1-1 reps

WOD

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds


Ring dips

Recovery

Short Stretching and Mobility Sequence 

Special Thanksgiving Time

We will have one class at 8 am on Thanksgiving.  We hope to see you there!

Wednesday's WOD

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

10 Barbell thrusters

10 Pull-ups

Stretching and discussing class for the day

Strength/Skill

Front squat 3x5

Build up to work sets.  Then do 3 sets of 5 reps at a work set weight.

WOD

“Heavy Fran”

Three rounds, 15-12-and 9 reps, for time of:

Thrusters
(135/95)

Pull-ups (45/25)

Recovery

Short Stretching and Mobility Sequence 

Tuesday's WOD

Warm-up

40m Side shuffles

20m High kicks

20m Big steps

20m Walking lunge

20m Broad jumps

20 OHS w/PVC

Stretching and discussing class for the day

Strength/Skill (after WOD)

Snatch balance 1-1-1-1-1-1-1

WOD

Seven rounds for time and total load of:

35 Double-unders


1 Clean and Jerk

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

25 Ball slams

20 Medball cleans

15 Wallball shots

10 Ball-jump burpees

5 OHS w/medball

Stretching and discussing class for the day

Strength/Skill

Sots Press 3-3-3-3-3

WOD

21-15-9 reps for time of:

GHD Wallball (10/8)

Wallball "2-fer-1s" (20/14)

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

10 Wallball shots

20 OHS w/PVC

10 Wallball shots

10 Light barbell snatches

10 Wallball shots

Stretching and discussing class for the day

Strength/Skill

Level Testing

WOD

Three rounds for time of:

30 Wallball shots (20/14)

30 Squat snatches (75/45) (movement initiates with barbell below the knees)

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Run to Main Street and back

10 Toes to bar

20 Walking lunges

20 OHS w/Plate

1 Rope climb

Stretching and discussing class for the day

Strength/Skill

Level Testing

WOD

Five rounds for time of:

3 Rope climbs (15’)

10 Toes to bar


21 Lunges with 45/25# plate held overhead


Run 400 meters

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Row 200m

10 Box jumps

10 Push-ups

10 Sit-ups

10 Jumping pull-ups

10 Back extensions

10 Dips

5 Turkish Get-ups (each arm)

Stretching and discussing class for the day

Strength/Skill

Level Testing

WOD

For time:

Row 500 meters


50 Box jump

50 Push-ups

50 Sit-ups

50 Jumping pull-ups

50 Supermen

50 Dips

20 Turkish Get-ups alternating arms (1.5/1 pd)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

20m High knees

20m Side shuffles

20m High kicks

20m Big steps

20m Walking lunge

20m Broad jumps

Stretching and discussing class for the day

Strength/Skill (after WOD)

Level Testing

WOD

For time:

30 Sumo-deadlift high-pull (1.5/1 pd)

20 Push press (135/95)

30 Sumo-deadlift high-pull

15 pound Push press

30 Sumo-deadlift high-pull

10 pound Push press

30 Sumo-deadlift high-pull

5 Push press

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

25 Ball slams

20 Medball cleans

15 Wallball shots

10 Ball-jump burpees

5 OHS w/medball

Stretching and discussing class for the day

Strength/Skill

Level Testing

WOD

"Grace"


For time:

30 Clean and Jerk (135/95)

OR

"Isabel"


For time:

30 Snatch (135/95)

Use 95 pounds, 65 pounds or broomstick as needed.

Recovery

Short stretching and mobility sequence