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Monday 4/30/18

4/30/2018

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NOTE SPECIAL TIMES THIS WEEK:
Monday & Tuesday: Regular Schedule
Wed: 5:30am, 9:30am, NO NOON,  5:00pm, 6:00pm

Thurs: 5:30am, NO NOON,  5:00pm, 6:00pm
Fri: 5:30 am, NO 9:30am, 12:00pm (YES),  5:00pm, 6:00pm

SAT: 10:30-1:00 OPEN GYM - NO 9:00am INTRO WOD 


STRENGTH
15 minutes to find SQUAT Snatch 1RM ...
Make 2 lifts BEFORE adding weight.


METCON
   Annie 
D/U's 
Sit Ups 
50, 40, 30, 20, 10

THEN IMMEDIATELY BEGIN:
   Cindy
5 Pull Ups
10 Push Ups
15 Squats

15 MINUTE Time Cap .... Will track Annie time and total cindy reps in remaining TIME... 
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friday 4/27/18

4/27/2018

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STRENGTH 
10 Minute EoMOM 
5  OH Press @ 75-80% of 1RM

WOD
   50 Back Squats
Rx+ (225/185)
Rx (185/135)
Scaled (135/95)
   50 Power Cleans
Rx+ (185/135)
Rx (155/105)
Scaled (115/75)

Movements can be broken down in any number of sets and any order you would like to complete them.... 

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thursday 4/26/18

4/26/2018

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STRENGTH
    10 Minute EoMOM of : 
5 Bench Press @ 80% of 1RM


Partner WOD
   P1 : Row for Max Calories 
While PB Completes 1 Round of:
    10 Wall Balls
   10 Burpee Box Jump Overs (24/20)
THEN SWITCH
 14 Minute AMRAP
 
Score is total calories rowed.

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wednesday 4/25/18

4/25/2018

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STRENGTH
  10 Minute EoMOM
5 Hang Power Snatches 
    (NO DROPPING THE BAR BETWEEN REPS)

METCON
   50 D/U's (Scale with 25 S/U's and 25 D/U Attempts)
   15 Pull Ups
   10 Push Press OR Push Jerks (135/95)
​3 Rounds
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tuesday 4/24/18

4/24/2018

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STRENGTH
    10 Mintue EoMOM
3x7 @ 70% Back Squats
2x3 @85% Back Squats

METCON
   25 Ab Mat Sit Ups
   8 Power Cleans (185/135)
4 Rounds
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Monday 4/23/18

4/23/2018

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STRENGTH
   10 Minute EoMOM
7 Deadlifts @ 70% of 1RM

METCON
   250 Meter R-O-W
   Run 10 Down and Backs
   15 Burpees
5 Rounds
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thursday 4/19/18

4/19/2018

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STRENGTH
   12 Minute EoMOM
Bench Press
2x7, 2x5, 2,3

METCON
   KB Swings (53/35)
   KB Snatches (53/35)
   Burpees Over KB
2, 4, 6, 8, 10, 12, 14.... 
   9 Minute AMRAP

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Wednesday 4/18/18

4/18/2018

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STRENGTH
   12 Minute EoMOM
Thrusters  2x7, 2x5, 2x3

METCON
   Deadlifts (185/135)
   D/U's 
   Pull Ups 
20, 15, 10, 5

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tuesday 4/17/18

4/17/2018

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STRENGTH
   15 Minute EoMOM
1st Minute: 7 Bentover Rows
2nd Minute:  5 Good Mornings
3rd Minute: REST

METCON
   400 MeterR-U-N
   12 Ring Dips
   12 Box Jumps (30/24)
   12 H/R Push Ups
4 Rounds 
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monday 4/16/18

4/16/2018

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STRENGTH 
   13 Minute Every 3rd minute on the minute
2 Clean and Jerks... Add weight every round to find heaviest set of two

Partner WOD
   3 Snatch Grip Deadlifts (115/95)
   3 Hang Power Snatches (115/95)
   3 Squat Snatches (115/95)
Partner 2 rests while partner A works then Switch. 1 Round is completed when each Partner completes their 9 Reps.

14 Minute AMRAP

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US