Saturday – 9/1/18

by Anni | Aug 31, 2018

8am Kettlebell
Buy in
Then 4 rds, 40 on 10 off:
– MC, step ups, kb press, squat jump
Then
Finisher
1 minute on each:
– Burpees, bear crawl, ice skates

9am WOD
a. 4 rounds for time:
– 10 slam balls (30,20)
– 200m run
– 10 DB/KB deadlift (50,35)
– 200m run
– 10 pistols
– 200m run
– 10 hand release push ups

b. 3 rounds:
– 1 minute plank
– 30s rest
– 1 minute hollow hold
– 30s rest

10am Olympic Lifting

Friday – 8/31/18

by Anni | Aug 30, 2018

The gym eagerly awaits the next class

a. AMRAP in 10 minutes
– 3 snatches (135,95)
– 5 cleans (135,95)
– 10 toes to bar
– 20 russian twists (25,15)
* 5 minute rest

b. AMRAP in 10 minutes
– 10 alternating DB snatches (50,35)
– 10 single arm DB hang clean and jerk (50,35) each arm
– 20 sit ups
– 20 air squats

Thursday – 8/30/18

by Anni | Aug 29, 2018

a. Back squat 5-3-1-1-3-5

b. 5 rounds: 90s rest between rounds
– 2 hill sprints
– 3 tire flips
– 6 strict pull ups (weighted if possible)

Wednesday – 8/29/18

by Anni | Aug 28, 2018

a. AMRAP in 25 minutes with partner:
– 1000m row
– 60 sit ups
– 50 push ups
– 40 deadlifts (135,95)
– 30 hang squat cleans (135,95)
– 20 shoulder to overhead (135,95)

Tuesday – 8/28/18

by Anni | Aug 27, 2018

WOD
a. Strict press 5-3-1-1-3-5

b. 3 rounds for time:
– 10 wallballs (30,20)
– 10 strict toes to bar
– 10 box jumps (30,24)

c. Straight into AMRAP in 7 minutes:
– 25 double under
– 10 wall balls (20,14)
– 10 knees to elbow
– 10 box jump overs (24,20)

4pm Kettlebell
Push press, swing, box jumps/step-ups
Reps:
25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5

6pm Olympic Lifting and Open Gym