Thursday – 4/7/22

WOD
A: 10 min to work to heavy snatch complex:
1 segment pull (3 second pause at 1” off floor and at knee) + 2 Hang Power Snatch (hold receiving position for 3 seconds)

B: 10 min to find 5 rep max Snatch-grip Deadlift

C: 3 Rounds of 200m Run – Rest as long as it took to run

Endurance
A: 2 Rounds:
Walk to no parking – Run back
Walk to yellow post – Run Back
Walk to stop sign – Run Back

B: 5 Rounds – Complete as fast as possible:
5 kipping pulls-ups (or ring rows)
5 Wallballs (14/20)
10 Burpees

1 minute rest between rounds

Wednesday – 4/6/22

A: Rope Climb Skill Work

B: 2 Rounds For Time (14min Cap)
15 Box Jumps (20” all)
15 Box Dips
15 Step ups (20” all)
15 KB Sumo DL (53/35)
15 Ring Rows
15 Box Asst Handstand Push-Ups
15 Air Squats
15 ABMAT Sit-ups

C: Optional to Athlete: 6 min AMRAP of Rope Climbs

Tuesday – 4/5/22

A: 10 min to work to heavy clean complex:
1 segment pull (3 second pause at 1” off floor and at knee) + 1 Hang Power Clean + 1 Power Jerk

B: For time (15 min Cap)
10 Cal Row – 1 Burpee over the erg
9 Cal Row – 2 Burpees over the erg
8 Cal Row – 3 Burpees over the erg
7 Cal Row – 4 Burpees over the erg
6 Cal Row – 5 Burpees over the erg
5 Cal Row – 6 Burpees over the erg
4 Cal Row – 7 Burpees over the erg
3 Cal Row – 8 Burpees over the erg
2 Cal Row – 9 Burpees over the erg
1 Cal Row – 10 Burpee over the erg

Monday – 4/4/22

A: Front Squat:
EMOM 10:
2 reps at 65%

B: For time: 15min cap.
1,000m row
Then 3 Rds of:
10 renegade rows (no push up) 30/20
10 weighted Sit ups
10 squat jumps w/plate 25/15

Friday – 4/1/22

A: 50 Wall balls for time, every minute on the minute stop and do 3 V-ups

B: 4 Rounds of 350m Row for time, rest 1 minute between rounds.

Thursday – 3/31/22

WOD
Bear Complex:

5 Rounds for Weight (7 Complexes = 1 Round)
1 Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + Push Press

Rules:
Perform 7 Complexes without dropping the bar/resting to finish 1 round.
Rest as needed between rounds
Perform 5 Rounds

Endurance
A: Walk to no parking sign, 50m Sprint back, walk to yellow gate, 100m sprint back, walk to stop sign, sprint back to gym. Rest 5 minutes – repeat once

B: Stations (45/15 – 4 Rounds)
Bike – abmat situps – single unders – kb swings

Wednesday – 3/30/22

A: Back Squat: Warm up 3×3, then: 2.2.1.1.1.. to max (begin first set of 2 @ 65% of 1rm)

B: 8min AMRAP of:
4 Hang Power Snatch (75/45)
6 Lateral Burpees-over-the-bar
8 Double Unders

Tuesday – 3/29/22

Mr. T Amin ready to WOD

“Helen Meets Grace” – Partner WOD
3 Rounds for time of: 400m Run
21 KB Swings
12 Pull-ups
30 Clean and Jerks (135/95)

(Rules: 1 person works at a time except with running, both partners run together)

Monday – 3/28/22

A: Push Press: Warm up 3×3, then: 2.2.1.1.1.. to max (begin first set of 2 @ 65% of 1rm)

B: 15 min AMRAP of:
12 KB Sumo Deadlift High Pulls (53/35)
12 Toes to Bar
6/6 KB Power Cleans (53/35)
100m Farmer Carry

Saturday – 3/26/22

Partner WOD
4 Rds of:
12 deadlifts -185/105
12 toes to bar
1 (each partner) backwards sled pull to “no parking” 55/35
10 deadlifts -225/155
10 Pull-ups
1 (each partner) backwards sled pull to “no parking” 55/35
8 deadlifts -275/205
8 chest to bar pull-ups
1 backwards sled pull to “no parking” 55/35

Friday – 3/25/22

10 Power cleans (135/115) – 1 weighted sit up
9 Power cleans – 2 weighted sit ups
8 Power cleans – 3 weighted sit ups
7 Power cleans – 4 weighted sit ups
6 Power cleans – 5 weighted sit ups
5 Power cleans – 6 weighted sit ups
4 Power cleans – 7 weighted sit ups
3 Power cleans – 8 weighted sit ups
2 Power cleans – 9 weighted sit ups
1 Power clean – 10 weighted sit ups

Thursday – 3/24/22

Coach Steven’s last class 😢 But join us this Friday night at 6 at the gym for a fun farewell! BYOB and snacks.

A. Back squat
5,5,5,5,5 – building weight, starting at 65%

B. 4 rounds for time of: (time cap 6 min)
8 gorilla rows 53/35
8 wall balls 30/20

Wednesday – 3/23/22

A. Kipping practice (10 minutes)

B. For time: (time cap 12 min)
Rx- 95/65 sc- 75/45
20 front squats
40 double unders
20 push press
20 jumping pull ups
10 box jumps
20 jumping pull ups
20 push press
40 double unders
20 front squats

Tuesday -3/22/22

A. Deadlift
3,3,3,3,3,3 – building weight, starting at 65%

B. 3 rounds for time of: (12 min cap)
200m run
250m row
Rest 1 min between rounds

Monday – 3/21/22

3 Rounds
Stations 40 work, 20 sec rest
Assault bike
Walking Lunges
KB swings
Ring rows
Double unders
Push ups
Flutter kicks
Rest

Saturday – 3/19/22

“Total” (for weight)
10 minutes to find max Push Press
10 minutes to find max Front Squat
10 minutes to find max Deadlift