Saturday class at 8:30
Skill: Toes To Bar
Mod: Bench Press
Wod: 2 RNDS
20 Hang Snatch (65/95)
20 KB Swings (35/50)
20 Push Press
20 WallBalls (14/20)
20 Hang Cleans (65/95)
** Begin with 5 Burpee Box Jump Overs and then at top of every 2:00 perform 5 Burpee Box Jump Overs
(Class Times 5:15/8:30 & 6:00)
Mod: Strict Press & DeadLift
Wod: 12 AMRAP
30 DU
10 Sumo DL High Pull (75/115)
30 DU
10 HSPU
30 DU
10 Deadlifts
Class Times 4:30/5:15/8:30 & 4:00/6:00)
Mod: 4 Sets
20 Hip Ext
10 Weighted Single Leg step ups
10 Pendlay Row
5 Ring Dips
5 Strict TTB
Wod: Partner Wod
20-18-16-14-12-10--8-6-4-2 - Squat Cleans (105/155)
500m Row in between
Partners divide reps and row as desired
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 - Open Gym
5:00 - Kids/Teens Class
Mod: 8 AMRAP
2-4-6-8 ascending ladder
Hang Cleans (75/115)
Push Press
Front Rack Lunges
Endurance: 4 RFT (25:00 time cap)
20 Cal Row
20 Double Russian KB Swings (26/35)
20 Push Ups
20 Sit ups
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Snatch
Wod: 5 Rnds
1:00 - Box Jumps (20/24)
1:00 - Cal Bike
1:00 - DB Snatch (35/50)
1:00 - Rest
Score total reps
Class Times 5:15/8:30/4:00 & 6:00
4:00 - Open Gym
5:00 - Kids/Teens Class
Mod - Front Squat
Wod:
400m Run
21-15-9
Thruster 55/75
Pull ups
400 Run
15-12-9
Thruster 75/115
CTB Pull ups
400 run
8:30 Game Day Wod! Wear your colors and come battle it ! Green vs Blue... Who will hang their flag!
Class Times 5:15/8:30 & 6:00
Mod: DL
Wod:
30 WB
30 pull ups
30 KB Swings 53/70
30 Front Squats (80/115)
30 HSPU
30 Sumo DL (80/115)
30 cal row
30 DB Snatch 35/50
30 DU
30 Box Jumps (20/24)
Class times 4:30/5:15/8:30 & 4:00/6:00
Mod: Snatch Balance + OHS
Wod: 10 RFT
100m sprint
7 TTB
5 Power Snatch (80/115)
:30 rest between rnds
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 - Open Gym/CF
5:00 - Kids/Teens
Mod: Press Complex
3 Push Press + 2 Push Jerks + 1 Split Jerk
Wod:
8 Amrap
5 Devil Press (25/40)
10 DB Box Step Ups
Rest 2:00
8 Amrap
5/7 cal bike
15 MB Cleans (14/20)
Class Times 4:30/5:15/8:30 & 4:00/6:00
Skill: MU/Pull Up Progressions
WOD: EMOM 20
Odd: 35 DU
Even: 5 TNG Power Cleans
Class Times 5:15/8:30/4:00/6:00
4:00 ~ Open Gym
5:00 - Kids Class
Mod: Back Squat
Wod:
Buy in
50' overhead DB walking Lunge (right arm)
50' overhead DB walking Lunge (left arm)
Then
4 Rnds
300 Run
3 DB complex (35/50)
** DB Complex = 9 DL, 6 Hang cleans, 3 Thrusters
$$cash out$$ - repeat buy in
Saturday morning class at 8:30!
Mod: Overhead Squat
Wod: 20 AMRAP
6 Thrusters (75/115)
9 Pull ups
12 Box Jumps (20/24)
Class Times 5:15/8:30 & 6:00
Mod: Wodapalooza Wods 2&3
W2: 3:00 complete as many Clean & Jerks (115/155) as possible in 3:00
Rest 2:00
W3: 3:00 to find a 1 rep max Clean & Jerk
Wod: Team 2 - 1 athlete works at a time
50-40-30-20-10 Cal Row & Burpee
Class Times 4:30/5:15/8:30/4:00 & 6:00
Mod: Partner Bench Press & Back Squat
Wod 3:00 x 4 (3:00 rest)
30 KB Swings (35/53)
20 AB Mat Sit ups
Max Cal on Assault Bike in remaining time
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 - Open Gym
5:00 - Kids/Teens Class
Mod-
4 Rnds
5 Turkish Get ups
10 Seated Box Jumps
15 Hollow Rocks
1 mat Handstand walk
Wod
10-9-8-7-6-5-4-3-2-1
Squat Snatch (65/95)
35 DU in between each rnd
$$Cash Out$$
400m Partner Sled Drag or 200m prolwer push
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Push Press
Wod: 5 RFT
400 Run
12 DeadLifts 155/225
6 Ring Dips / 3 Ring Muscle Ups
Class Times 5:15/8:30/ & 4:00/6:00
4:00 - Open Gym
5:00 - Kids CF
Mod: Squat Cleans
Wod:
1000 Row
40 TTB
30 Front Squats 95/135
20 Push Jerks 95/135
10 Alternating Pistols
SKill Work - Pistols
8:30 class with Coach Paige
10-9-8-7-6-5-4-3-2-1 Power Snatch (80/115)
15-15-15-15-15-15-15-15-15-15 Wallballs (14/20)
2-4-6-8-10-12-14-16-18-20 Pull ups
(Class Times 5:15/8:30 & 6:00)
Mod: ManMaker
Wod: Tabata
1.) Front rack Reverse lunges 45/65
2.) Cal Bike
3.) DB Box Step Overs 25/40
4.) suicide sprints