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

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

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