03/27/17

Pre-WOD (Skills/strength):
4×5 Front Squats

– AHAP while maintaining form.
– Rest 2mins between sets
– Adv: Pause Front Squats

WOD:
20min Timecap
10RDS
9x Thrusters (95/65)
35x Sit-ups

Post-WOD (Challenge/Cool-down):
2min Side Plank Hold each side

03/15/17

For the next two weeks, most classes will be on your own. As I will be busy with reps during the regionals meetings. See me with questions on movements.

Pre-WOD (Skills/strength):
6RDS
15x Push-ups with 1sec hold/lock out at top
15x Lawnmower Pulls (each side)

WOD:
8min AMRAP
10x Push Jerks
10x Toes to Bar

Post-WOD (Challenge/Cool-down):
2min Side Plank Hold each side

03/14/17

For the next two weeks, most classes will be on your own. As I will be busy with reps during the regionals meetings. See me with questions on movements.

Pre-WOD (Skills/strength):
Hollow and Arch Drills as group
6x 40sec Hollow Hold w/ 20sec Rest
6x 40sec Arch Hold w/ 20sec Rest

Accumulate 3mins of L-Sit hanging from the bar

WOD:
5RDS
21 Cal Row
15x Wall Balls
9x Toes to bar

Post-WOD (Challenge/Cool-down):
easy jog and stretch

03/13/17

For the next two weeks, most classes will be on your own. As I will be busy with reps during the regionals meetings. See me with questions on movements.

WOD:
5RDS
10x Thrusters (95/65)
20x Ring Rows
300m Row
– REST 2mins –

Make each round an all out effort.

Post-WOD (Challenge/Cool-down):
2min Plank
2min Side Plank Left
2min Side Plank Right

03/10/17

WOD: OPEN 17.3

Prior to 8:00, complete:
3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Score: Number of reps completed. Total reps possible is 216. Log your time to your notes as a tie-breaker.

Rx:
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

03/09/17

Pre-WOD (Skills/strength):
4RDS
10x Leg Raises
15x Boxer Twists
20x TTB or Knee Tucks
25x GHD or Weighted Sit-ups

WOD:
Death by Burpees
Min 1 – 1x Burpee
Min 2 – 2x Burpees…

Keep going until you cannot get the burpees done in the minute.

Post-WOD (Challenge/Cool-down):
Recovery row

03/08/17

Working out at 1pm due to New Product Training today.

Pre-WOD (Skills/strength):
4RDS
8x Bulgarian Split Squats (each leg)
30sec Squat Hold
8x Partner Hamstring Curls
30sec Squat Hold
8x Cossack Squats (each side)

Score = Weight used on split squats

WOD:
4RDS
500m Row – All out sprint
Rest 4mins

Post-WOD (Challenge/Cool-down):
2min Plank

03/07/17

Pre-WOD (Skills/strength):
10RDS
4x Backsquats (As heavy as possible)
10x Broomstick Jumps (As high as possible)
Rest ~ 1min

WOD:
Synchro partnered
50x Air Squats
50x KB Swings
50x Sit-ups
50x KB Swings
50x Air Squats

Post-WOD (Challenge/Cool-down):
2min Plank

03/06/17

Pre-WOD (Skills/strength):
8RDS
4x Bench Press (AHAP)
8x Bent over double KB Row

WOD:
16min EMOM
ODD: 10x Push-ups
Even: 15x Ring Rows

Post-WOD (Challenge/Cool-down):
Shoulder stability and mobilization.

Week of 02/27

I am out this week as well fro the birth of my son. So here are the workouts for you to attack on your own. Go get it.

Monday 02/20
WOD: OPEN 17.1
For time with a 20min Time Cap.

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

RX Men: 50-lb. dumbbell and 24-in. box
RX Women: 35-lb. dumbbell and 20-in. box
Scaled Men: 35-lb. dumbbell and 20-in. box (Step ups allowed)
Scaled Women: 20-lb. dumbbell and 20-in. box (Step ups allowed)

Tuesday 02/21
Pre-WOD (Skills/strength):
5RDS
1min Weighted High Plank
– Keep tight and flat lower back

Rest ~1min between rounds
Score = Heaviest weight used for unbroken minute.

WOD: 2k Row
2000m Row for time
– All out effort
– Build each 500m section.

Wednesday 02/22
Pre-WOD (Skills/strength):
6×5 Behind the Neck Push Press
– As heavy as possible
– Rest ~1min between sets

WOD:
12min AMRAP
12x Toes to Bar
24x Russian KB Swings (24/16kg)

THURSDAY 02/03
WOD: Kalsu
100x Thrusters (135/95) for time.
At top of every minute do 5x Burpees

Continue until you complete the 100x Thrusters.

FRIDAY 02/03
Pre-WOD (Skills/strength):
16min EMOM
3x Clean High Pulls
2x Power Cleans
1x Squat Clean

– Focus on big extension up and then quickness getting under the bar
– Increase weight on minute 4, 8, 12

WOD:
8min AMRAP
10x Deadlifts (185/125)
10x Box Jumps