FRIDAY 4/27/18
THURSDAY 4/26/18
A) 1 Power Clean + 1 Hang Power Clean + 2 Hang Squat Clean with 65-70% of Power Clean 1RM for 6 sets, rest 90” between sets
B1) Mixed Grip weighted pull up 20X1 3-4 reps rest 1’; scale to 1-2 negatives or 3-4 vertical pulls
B2) Ring Rows 20X1 8-12 reps rest 1’
B3) Barbell bent row 20X1 6-8 teps rest 1’ for 3 sets
C) Two sets; rest 5’ between sets
20 thrusters 135/95
20 pullups; scale to jumping C2B or chin over bar
20 burpees
WEDNESDAY 4/25/18
A) 4x400m run rest 2-3’ between efforts
B) Muscle Up Drills
If you have them or are close: Perform 2 sets of 2-3 reps of each drill See video HERE
Not close? That's ok. These are great strength tools that share the same movement range of motion and are fun! Perform 2 sets of 2-3 reps of each drill See video HERE
C) ROMWOD
TUESDAY 4/24/18
Check out the new Swag Tank Tops!
A) 10’ EMOM
odd close grip bench press @30X1; 3-4 70 ish percent of 1rm
even KB RDL @3111 6-8 See video HERE
B1) 10 month position DB Press @2020 10-12 reps rest 1’
B2) 15 KB Swings 70/53 rest 1’ for 3 sets
C) Row :20 HARD, rest walk 1:40 x 6 total cals is score
MONDAY 4/23/18
June Jorts WODs are posted! Register ASAP!! Some good wods, people, prizes, food and more all on June 9, 2018 at our Redland Rd location!
A) Back Squat @30X1; 6-6-4-4-2-2; rest 2’ all tough sets
B1) Rear Elevated Split Squat 30X0; 8/leg; rest 90sec
B2) Single Arm Torso Row @30X1; 8/arm; rest 90sec x 3 sets
C) 3 sets all same pace
20 wall balls 20/14 10' target
20 T2B
rest walk 2mins
SUNDAY 4/22/18
SATURDAY 4/21/18
FRIDAY 4/20/18
A) Row :20 HARD, rest 1:40 for 6 efforts: Score is total cals for all six combined
B) Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 bar facing burpees
3 snatches any variation 115/75
Score is total reps
C) 10’ EMOM
Odds Box 10 Jumps 24/20
Evens 10 Parallette Push Ups: scale to Strict Push Ups (thighs can not touch the ground), knees, bench, box, etc. See video options HERE.
THURSDAY 4/19/18
WEDNESDAY 4/18/18
It’s Fiesta time!! Don’t miss class before you go out and party!
A) 15' Handstand Walk Practice. Have fun, try something new, HERE are some basic ideas. If you have them, practice hitting some consistent distances.
B) Row 250m rest 1’-2’ between 8 Efforts keep same pace
C) ROMWOD
TUESDAY 4/17/18
Last day to get those tax returns in! Then come catch a money WOD
A) Power Clean Cluster 2-2-2 rest 10” between 2’s rest 2’ between 4 sets
B) 10’ EMOM
Odds 10 Wall Ball 20/14
Evens 10 KB Swings 70/53
C) 7’ AMRAP
7 Deadlift 95/65
7 Hang Power Clean 95/65
7 Power Jerk 95/65
35 DUs
Score is total reps (56 per round)