Sunday – 2/16/20
Open Gym 9am – noon
Saturday – 2/15/20
8am Kettlebell
35 on 10 off 3 rds
Reverse goblet lunge
1-arm KB press
Split shuffle
Ring row/pull up
Burpees
KB goblet squat
Band pull apart
9am WOD
“Frannie”
For Time:
50 Double Unders
50 Sit-ups
21 Thrusters
21 Pull-ups
50 Double Unders
50 Sit-ups
15 Thrusters
15 Pull-ups
50 Double Unders
50 Sit-ups
9 Thrusters
9 Pull-ups
10am Olympic Weightlifting
Friday – 2/14/20
A. Back Squat – 3-Rep Max Weight
B. 5 rounds of:
– 3 back squats (75% of what you maxed for the day)
– 6 DB snatches
– 9 Hip extensions
Thursday – 2/13/20
A. Pull-ups – 3 Sets of Max Reps
B. For Time:
500m Row
20 Sit-ups/2 Push-up
18 Sit-ups/4 Push-ups
16 Sit-ups/6 Push-up
14 Sit-ups/8 Push-up
12 Sit-ups/10 Push-up
10 Sit-ups/12 Push-up
8 Sit-ups/14 Push-up
6 Sit-ups/16 Push-up
4 Sit-ups/18 Push-up
2 Sit-ups/20 Push-up
500m Row
Wednesday – 2/12/20
A. Strict Press – 3-Rep Max
B. 10-min. AMRAP:
– 5 power cleans to push press (65/95)
– 10 burpees over bar
Tuesday – 2/11/20
WOD
A. Deadlift – 3-Rep Max
B. 4 Rounds for time:
– 200m Row
– 10 pull-ups
– 20 KB swings (35/53)
4pm Kettlebell
Reps 15 10 5
1-arm swings
H2H
KB wallball
Then
5…1
Double burpee deadlift
50m rack carry
50m farmers carry
Double cleans
6pm Olympic Lifting and Open Gym
Monday – 2/10/20
5-min AMRAP:
– 5 burpees
– 10 wallballs
3 min rest
10-min AMRAP:
– 10 pull-ups
– 15 walking lunges
– 20 abmat sit-ups
Sunday – 2/9/20
Open Gym 9am – noon
Saturday – 2/8/20
8am Kettlebell
Challenge day
100 swings
50 pushups
400m run
100 alt reverse lunge
50 mountain climbers
400m run
100 squats
50 ring rows
400m run
9am WOD
Partner WOD – For Time:
30 Power Snatches (65/95)
30 Box Jumps
60 Double Unders
400m Run (200 each)
60 Double Unders
30 Box Jumps
30 Power Snatches (65/95)
10am Olympic Weightlifting
Friday – 2/7/20
A. “Grace”
For time: 30 Clean & Jerks (135/95 lb)
B. Shoulder mobility
Thursday – 2/6/20
Congratulations to Ryan & Annis Cole on the birth of Piper Wild!! Feb 4, 6lb 15oz.
A. Deadlift – 5 Rep Max Weight
B. 12 Min. AMRAP
– 200m Overhead Plate Carry (25/45)
– 10 toes to bar
– 10 KB Snatches (35/53)
C. Abs
Wednesday – 2/5/20
A. Strict Pull-ups – 5 Sets of Max Reps
B. Power Clean Clinic time – Work in sets of 3-5
C. 4 Rounds For Time of:
5 Power Cleans (95/115)
10 Push-ups
15 Air Squats
Tuesday – 2/4/20
WOD
A. Back Squat – 5 Rep Max Weight
B. 8 Min. AMRAP:
– 10 Push Presses (65/95)
– 10 V-ups
– 10 Med Ball Cleans
C. Roll-out, Leg Mobility
4pm Kettlebell
30 seconds on 4 sets
Front squat
Press
Front squat
Push press
6pm Olympic Weightlifting (all are welcome!) & Open Gym
Monday – 2/3/20
A. Strict Press – 5 Rep Max Weight
B. 3 rounds for time:
– 15 Box Jumps
– 10 Wall balls
– 5 Pull-ups
C. Abs
Sunday – 2/2/20
Open Gym 9am – noon
Saturday – 2/1/20
8am Kettlebell
Super Bowl LIV Surprise WOD
9am WOD
PARTNER WOD
100 CAL ROW
50 WALL BALLS (20,14)
50 SLAM BALLS
50 PULL-UPS
50 SLAM BALLS
50 WALL BALLS
100 CAL ROW
10am Olympic Weightlifting
Friday – 1/31/20
A. Press+ Jerk (2+4) 5 sets
B. Weighted Hanging Knee Tucks 4×12
C. AMRAP 12
– 30 ALT. DB HANG CLEAN & JERK
– 10 BOX JUMPS
– 5 TOES TO BAR
Thursday – 1/30/20
A. AMRAP 5 X 3
400M RUN AND IN REMAINING TIME:
15 REVERSE PLATE OVERHEAD LUNGES (45,25)
15 PLATE TO OVERHEAD
B. DEAD BUGS
4X15
C. STRETCH
Wednesday – 1/29/20
A. ROMANIAN DEADLIFT 4X10 (70% OF CLEAN)
B. DB ROWS 4X10
C. AMRAP 5
– 20 DOWNWARD DOG PUSH-UPS
– 100 MOUNTAIN CLIMBERS
D. AMRAP 5
– 20 REVERSE LUNGES (NO WEIGHT)
– 50 DOUBLE UNDERS
Tuesday – 1/28/20
Check out the white board for Super Bowl squares!
WOD
A. Arnold Press 5×8
B. L-Sits 5×30″
C. Lateral Lunges 5×10/leg
D. AMRAP 5
– 20/17 cal-row
– 5 over-the-erg-burpees
4pm Kettlebell
5×5 heavy swings
Then 3 rds
12 swings
16 alt reverse lunge
100m rack carry
8 1 arm rows per
5 double jump burpees
6pm Olympic Weightlifting and Open Gym
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