FRIDAY 1/18/19

 PARTNER WORKOUT

TEAMS OF 2…
AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer's Lunge

-Rest 2:00-

AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer's Lunge

*Partner 1 completes a full round while Parter 2 holds plank.
PARTNER FINISHER
60 Reps of Alternating Leg Lowers Holding Plate
*Both athletes perform reps at same time, both perform 60.

OPEN GYM BONUS  

CONDITIONING

5-6 SETS (EZ/50%)
1 min each...
Bike
Plank
Row
Step-up
Single Unders
Wall-sit

B. NC60

C. BIAS WORK:
CONDITIONING
OPEN WOD 14.4
ARMAP x 14 MINUTES
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14, 10/9 ft)
30 Cleans (135/95)
20 Muscle-Ups

*Goal...Back to rower

 

 

WEDNESDAY 1/16/19

 WORKOUT

EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs

POST WORKOUT STRETCHING
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)

OPEN GYM BONUS  

CONDITIONING

AMRAP x 30-45 MINUTES (EZ/50%)
20 Cal Row
20 Lunges
20 Box Step-ups
100 Single Unders
20 Sit-ups
20 Cal Bike
20 Push-ups 

CONDITIONING
Open Wod 16.3 (90%)

AMRAP in 7 minutes
10 Power Snatches (75/55)
3 Bar Muscle-Ups

 

MONDAY 1/14/19

 EXTENDED WARM-UP

Build to Moderate Set of 5 Hang Squat Clean

*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.

WORKOUT
FOR TIME
12-10-8-6-4
Hang Squat Clean (155/105)|(135/95)
12-12-12-12-12
Burpee to Target

CORE FINISHER
3 SETS
25 Weighted Sit-ups

*Use KB or DB Across Chest

OPEN GYM BONUS  

STRENGTH

For Time
30 Power Clean and Jerks (205/185)

CONDITIONING (90%/hard)
For Time
5K Row

 

 

FRIDAY 1/11/19

There will be no regular classes tomorrow. Please join us for our Re-Grand Opening at our Selma location. See link above for details!

SKILL

10:00 Bar Muscle-Up Development & Scaling

WORKOUT

FOR TIME

50 Alt.DB Snatch (50/35)

30 Single DB Front Rack Box Step-Ups (24/20)

20 Bar Muscle-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

15:00 Cap -- Get as far as you can!

A. STRENGTH

EMOM x 10 MINUTES

2 Squat Snatches (225/155)

CONDITIONING

21-15-9

C2B

Thrusters (100/65)

-Rest 5:00-

REPEAT!

 

 

 

THURSDAY 1/10/19

There will be no regular classes this Saturday.  Please join us for our Re-Grand Opening at our Selma location. See link above for details!

WORKOUT
EVERY 10:00 FOR 30:00 COMPLETE...
FOR TIME
Row 1k
40 Sit-ups
30 Calorie Bike

*Score is time to complete all work within 10:00. Start new round at each 10:00 mark.

CORE FINISHER
3 SETS
1:00 Tuck Hold
:30 Side Plank
:30 Side Plank
30 Bicycle Crunches

 

 

WEDNESDAY 1/9/19

 There will be no regular classes this Saturday. Please join us for our Re-Grand Opening at our Selma location. See link above for details!

STRENGTH

3RM Back Squat
WORKOUT
EMOM x 18 MINUTES
Min 1 - 10 Back Squats (155/105)|(115/75) + 30 Double Unders
Min 2 - 10 Burpee Over Bar + 30 Double Unders
Min 3 - Rest

COOL DOWN
5:00 Slow Pedal on Bike

OPEN GYM BONUS  

CONDITIONING
Tester
10 Minutes
MAX Cals Bike

STRENGTH
For Time
27-21-15-9
Deadlifts (225/155)

Box Jumps Overs (24/20)

 

 

TUESDAY 1/8/19

There will be no regular classes this Saturday. Please join us for our Re-Grand Opening at our Selma location. See link above for details!

SKILL

Build to Moderate Load
3 Snatch Deadlift + 3 Hang Power Snatch

WORKOUT
AMRAP x 13 MINUTES
13 Hang Power Snatch (95/65)|(65/45)
13 Pull-ups

OPEN GYM BONUS 

CONDITIONING

For Time
2k Row
200m Double Unders
2 Mile Run

GYMNASTICS (80%/sustain)

FOR TIME

100' HSW
8 MU 
75' HSW
6 MU
50' HSW
4 MU

-Rest as needed between workouts-

FOR TIME

21 TTB
21 HSPU
3 RC
15 TTB
15 HSPU
2 RC
9 TTB
9 HSPU
1 RC

MONDAY 1/7/19

There will be no regular classes this Saturday. Please join us for our Re-Grand Opening at our Selma location. See link above for details!

FIGHT GONE BAD

3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 REST-

FINISHER
Posterior Chain Pump
3 SETS
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15

OPEN GYM BONUS  

STRENGTH
15 Sets every :30
1 Clean (225/155)

CONDITIONING (90%/hard)
For TIME
40-30-20-10
Cal Bike
10-20-30-40

Burpees Over bar

 

 

SUNDAY 1/6/19

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PARTNER WORKOUT, Teams of 3

FOR TIME
100 Cal Bike
100 DB Snatch (50,40)|(40,30)
200m Run (each)*
100 DB Snatch (50,40)|(40,30)
100 Cal Bike

*Workout must be completed in order, athletes can split the reps any way among the team of 3.

*200m Runs occur sequentially...athlete 1 runs, then athlete 2 runs, then athlete 3 runs.

PARTNER CORE ACCESSORY
2 SETS
Rotate 1:00 at each station
Station 1 - Max Sit-ups
Station 2 - Max Hollow Flutter Kicks
Station 3 -- Max Plank
-Rest as needed-

SATURDAY 1/5/19

IMG_1559.JPG

STRENGTH

On a 12:00 Running Clock...
Build to a Heavy 3-Rep Front Squat

WORKOUT
AMRAP x 14 MINUTES
14 Front Squats (115,105)
14 Toe to Bar
14 Box Step-ups (24,20)

OPEN GYM BONUS  

 CONDITIONING

EMOM x 18 MINUTES (85%/tough)
Min 1 -  2 RC + 10 GHDs | TTB
Min 2 - 20/15 Cal Row
Min 3 - 8 HSPU + 8 DB Snatches (50/35)

GYMNASTICS  (85%)

5 ROUNDS
10 TTB
50 Double Unders
3 MU
50 Double Unders

-Rest 5:00

5 ROUNDS
100' HSW
15/10 Cal Row
15 HSPU
15/10 Cal Row