Monday – 11/12/18

a. With partner switching of each round – 5 rounds each
– 250m row
– 10 push ups
– 8 KB snatch each arm (44,26)

b. Hollow hold Tabata

Saturday – 11/10/18

8am Kettlebell
40 on 20 off then 35 30 25
Kb push press
Split shuffle
Kb renegade row
Box jumps or step up
Finisher
1 minute each
Air squats
Burpee
Pull ups
Mountain climbers

9am WOD
a. 10-6-4
– Pistols
– Handstand push ups

b. 15-10-5
– DB/KB thrusters (35,25)
– Air squats
– Burpees

10am Olympic Lifting

Friday – 11/9/18

a. Back squat 5×5

b. 4 rounds for time:
– 400m run
– 10 power snatch (95,65)

More Halloween fun

a. AMRAP in 5 minutes:
– 20 double unders
– 10 sit-ups
*2 minute rest

b. AMRAP in 8 minutes:
– 10 box jumps
– 10 deadlift (115, 85)
– 8 push press (same weight – from floor)
*2 minute rest

c. AMRAP in 5 minutes:
– 20 double under
– 10 toes to bar

Wednesday – 11/7/18

Halloween fun!

a. AMRAP in 15 minutes
– Sled pull or Prowler push to not parking and back
– 10 Am. KB swings (53,35)
– 15 knee ins
– 10 wallballs (20,14)

b. Plank complex x 3 sets

Tuesday – 11/6/18

WOD
a. Strict press 5×5

b. AMRAP in 10 minutes
– 5 hang power cleans (135,95)
– 10 pull-ups
– 15 air squats

4pm Kettlebell
3rds:
– 6 kb clean/press
– Farmers carry
– 6 kb snatch
– Farmers carry
– 12 kb swings
– Farmers carry

Monday – 11/5/18

a. Deadlift 5×5

b. 2 rounds for time
– 60 DB/KB walking lunge steps, weight at sides (45,30)
– 60 sit-ups
– 30 burpees

Saturday – 11/3/18

8am Kettlebell
Tabata
– Swings
– Walking lunges
– Pushup
– Squat jumps
– Plank
– Ice skates

9am WOD
a. AMRAP in 12 minutes
– 8 burpee deadliest
– 24 sit ups
– 32 double unders

b. Bicycle abs 3×1 minute

10am Olympic Lifting

Friday – 11/2/18

a. Push press 4×10 (light weight)

b. For time:
– 750m row
– 20 DB hang clean and press each arm (50,35)
– 400m run

c. For time:
– 400m run
– 40 Am. swings (53,35)
– 750m row

Thursday – 11/1/18

a. 2 power snatch + 2 hang squat snatch E2M for 10 minutes

b. AMRAP in 5 minutes
– 10 slam balls
– 15 sit ups

c. AMRAP in 5 minutes
– 10 front squats (95,65)
– 10 KB/DB deadlift (2×53,35)

Wednesday – 10/31/18

Happy Halloween! Remember–prizes for costumes! Gym will close at 5pm.

a. AMRAP in 20 minutes with a partner:
– 20 toes to bar
– 20 burpees
– 100 double unders
– 20 wall balls
– 20 power cleans (95,65)

b. Plank complex x 3 sets (1 set = 30s each side and middle)

Tuesday – 10/30/18

Reminder! Tomorrow on Halloween we’ll have prizes for costumes! And we will have class only at 6am, 9am, and 4pm. Gym will close at 5pm.

WOD
a. Back squat 4×10 (light)

b. 5 rounds for time:
– 8 box jumps
– 200m run
– 8 handstand push-ups

4pm Kettlebell
Double KB day
30 secs on each 5 sets:
– Snatch
– Press
– Front squat
– Swing

Monday – 10/29/18

Schedule Note: In addition to the costume fun on Halloween (Wed 10/31), the gym will close at 5pm so that coaches can spend time with family and friends. We will have class at 6am, 9am and 4pm.

a. 2 power cleans + 2 hang squat cleans E2M for 10 minutes (light weight)

b. AMRAP in 15 minutes
– 10 DB cleans (35,25)
– 10 sit ups
– 10 pull ups
– 10 push ups
– 10 air squats

Saturday – 10/27/18

8am
31min amrap
15 step ups
20 band curls
30 cross crawls
20 air squats
10 hand release pushup
30 mountain climbers
20 squat jumps
20 leg raises
15 lunges per leg
20 tricep dips
10 burpees
20 sumo deadlift high pull
20 deadlift
10 rows

9am WOD
a. AMRAP in 15 minutes:
– 10 walking lunge steps (50,35) weight at sides
– 25 double unders
– 1 rope climb

b. Core circuit: 3 rounds
– 1 minute flutter kicks
– 1 minute superman hold
– 30s rest

10am Olympic Lifting

Monday – 10/26/18

a. For time:
– 100 push press (65,45)
– 75 air squats
– 50 Toes to bar
– 25 burpees

b. 3-5 rounds
– 30s side plank
– 30s middle plank
– 30s other side plank

Thursday – 10/25/18

a. Squat snatch 5×3

b. Touch and go snatch 3×8 (95,65) 1 minute rest

c. AMRAP in 5 minutes:
– 5 deadlift (225,155)
– 5 box jumps

d. Max hollow hold – 2 attempts – full rest between attempts

Wednesday – 10/24/18

a. Bulgarian squats 3×10 each leg

b. Helen with tires – 3 rounds for time:
– 400m run
– 1 tire flip
– 21 KB swings (53,35)
– 1 tire flip
– 12 pull ups
– 1 tire flip

Tuesday – 10/23/18

WOD
a. 5-8 sets of the jerk complex – split jerk right leg + split jerk left leg + power jerk

b. Side raise 3×10

c. 2 rounds for time:
– 50 calorie row
– 25 handstand push-ups

4pm Kettlebell
15-10-5:
– 1-arm swings l/r
– H2H
– KB wallball