No 9:30am or 12:00 pm Class Today **** FRIDAY ***
STRENGTH Power Snatches 2x5 4x2 3x1 WOD Completing 2 out of any of the 3 movements will constitute 1 Round 500 Meter Row 400 Meter Run 100 D/U's 3 Rounds (a 4th Round is optional if time allows and you are really cool)
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No 9:30 AM or 12:00PM Classes today ****THURSDAY***
STRENGTH Back Squats 1x12 1x10 3x5 2x3 WOD 5 Med Ball Facing Burpees 10 Wall Balls (20/14) 25 D/U's (75 Singles) 13 Minute AMRAP No 12:00pm class today
STRENGTH OH Press (No Dip) 2x10 2x5 3x2 WOD 15 Pull Ups 15 OH Press (95/65) 15 Calorie Row 3 Rounds STRENGTH
Front Squats 1x12, 1x10, 3x5, 3x2 WOD 10 Power Cleans (155/105) 10 Box Jumps (30"/24") 5 Rounds ................REMEMBER......... Monday and Tuesday are Normal. Wednesday, Thursday and Friday there will be NO 12:00pm class Thursday and Friday there will be NO 9:30am class. Also note No Intro Workout on Saturday STRENGTH
Deadlift 1x10, 5x5 @ 80% - 85% of 1RM WOD 5 H/S Push ups 10 T2B 15 Squats 15 Minute AMRAP... At the top of every Minute stop where you are and do 5 Burpees. I'm headed to ANCHORAGE THIS WEEK WITH A BUNCH OF WRESTLERS FOR THEIR STATE CHAMPIONSHIP SO WE HAVE A COUPLE SCHEDULE CHANGES FOR THE WEEK... Monday and Tuesday are Normal. Wednesday, Thursday and Friday there will be NO 12:00pm class Thursday and Friday there will be NO 9:30am class. Also note No Intro Workout on Saturday STRENGTH
Bench 1x12, 1x10, 5x5 WOD - Snatch Complex (Not for Time) 2 Snatch Grip DL's 2 Snatch Pulls (Scarecrows) 2 Hang Power Snatches 2 OH Squats 2 Snatch Balances 2 Squat Snatches 10 Rounds STRENGTH
Hang Power Cleans 3x5, 3x3 WOD 400 Meter R-U-N 15 Pull ups 4 Rounds STRENGTH
Deadlifts 1x10, 5x5 WOD 8 Burpees 8 H/S Push Ups 8 Thrusters 12 Minute AMRAP STRENGTH
Push Press 2x10, 3x5, 2x3 WOD 10 Box Jumps (24"/20") 10 Squat Cleans (95/65) 10 Weighted Box Step Ups (5 Each Leg - 95/65) 9 Minute AMRAP STRENGTH
Squat Snatch 3x5, 3x3 WOD - With a partner Partner 1 : Run 10 Down and Backs while Partner 2 : Rows for Max Distance After the 10 down and backs are complete both partners will perform 5 burpees together and then swap places..... 15 Minute AMRAP |
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