8:30 Class with Coach Josh
Mod~ Split Jerk
Wod 3 RFT
500m run or 600m row
25 Russian KB Swings 53/70
5 Bear Complex 95/135
12/14/18
Mod ~ Squat Clean Complex
Wod
Buy in - Wallball Tabata
Then
21-15-9-15-21
DeadLift 115/165
Burpee
12/13/18
Class Times 4:30/5:15/8:30 & 4:00/6:00
Skills ~ Rope Climbs & Strict HSPU
Wod - 17 AMRAP
30 DB Snatch 35/50
30 TTB
30 Cal Row
30 Push Press 55/75
12/12/18
Class Times 4:30/5:15/8:30/ & 4:00/6:00/7:00
4:00 - Open/B-Fit
5:00 - Kids/Teens Class
Mod: Pistol Progressions
Mod: overhead Squat & Snatch Balance
Wod: Every 4:00 x 5
9 Burpee Box Jump Overs
12 DB Front Squats
15/12 Cal Bike
12/11/18
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - B-Fit/Open Gym
"Annie" -12 min Time Cap
50-40-30-20-10
DU & Sit ups
Wod
21 Clean & Jerks 65/95
4 Rnds Cindy
13 Clean & Jerks 95/135
3 Rnds Cindy
8 Clean & Jerks 105/155
2 Rnds Cindy
5 Clean & Jerks 125/175
1 Rnd Cindy
3 Clean & Jerk 145/205
12/10/18
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 - Open/B-Fit Class
5:00 - Kids/Teens
Mod - Back Squat
Wod - Every 3:00 x 10
5 Thrusters (95/135)
7 KB Swings (53/70)
12 Box Jumps (20/24)
12/8/18
Saturday Morning @ 8:30 with Coach Chuck
Partner Wod - 1 works 1 rests (35:00 time cap)
1000m Row
Then:
40-30-20-10
DeadLifts (95/135)
Power Cleans (95/135)
Push Jerks (95/135)
Then
100 Bar Facing Burpees
Core Accessory Work
12/7/18
Class Times 5:15/8:30 & 6:00
Mod: Toes To Bar Progressions
If Profecicient EMOM 10
20 DU + 1 TTB add rep each minute
Wod:
10 Squat Snatch (65/95) - 200m row
8 Squat Snatch (75/115) - 200m row
6 Squat Snatch (85/125) - 200m row
4 Squat Snatch (95/135) - 200m row
2 Squat Snatch (105/145) - 200m row
** Take 5;00 find max snatch **
12/6/18
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Bench Press & Front Squat
WOD ~ 8 RFT
8 Strict Press 65/95
8 Front Rack Reverse Lunges 65/95
8 Box Jumps 20/24
12/5/18
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
5:00 - Kids/Teen CF
Mod - “FRAN”
21-15-9 ~ Thrusters 65/95 & Pull Ups
Endurance - EMOM 20
Min 1 - 12/15 Double Russian KB Swings 26/35
Min 2 - 9/12 Cal Bike
Min 3 - 4 D-Ball/SandBag Over Shoulder
12/4/18
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
Core Accessory Work
Mod - Deficit Deadlifts
Wod 15 AMRAP
35 DU
15 DL (135/205)
35 DU
15 HSPU
12/3/18
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 - B-Fit/Open
5:00 - CF Teens/Kids
Mod: Squat Clean & Jerk
Wod: 5 RNDS
15 WallBalls 14/20
15 Power Cleans 64/95
rest 2:00
4 RNDS
10 Burpees
10 DB Push Press 35/50
rest 2;00
3 RNDS
150 row
5 Bar MU
12/01/18
8:30 Class with Coach Stacy! It’s Bring a Friend day drop in and see what our box is all about!
Mod: Strict Press
Wod: Team 3
10 AMRAP
40 Cal Bike
40 Front Squats 95/135
40 TTB
40 DB Box Step Overs
rest 2:00
Repeat
11/30/18
Class Times 5:15/8:30 & 6:00
Mod: Push Press
Wod:
Jackie
1000m Row
50 Thrusters 30/45
30 Pull ups
*** if completed under 10:00 athletes may choose to Double down and complete "Jacki Jack" adding 50 reps 1000m row
Accessory Work
4 RNDS
20 Reverse Hypers
15 Weighted Hip Raises
10 Bulgairan Split squat
5 Turkish Get ups
11/29/18
Class Times 4:30/5:15/8:30 & 4:00/6:00
7:00pm. - Special Wedding Wod for Coach Josh and Amber
Mod - Back Squat
Wod -
8:00 Time Cap
10-1
Sumo DL (135/185)
Weighted Sit up
Russian Twist
Rest 1:00
1 to 10
Push Press (65/95)
Hvy KB Swinhs (53/70)
11/28/18
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - B-Fit/Open
5:00 - Kids/Teens
Skill: Rope Climbs
If profecicient
Every 2:00 x 5
50 Single jump rope
1 legless rope climb
1 rope climb
Mod: Snatch Technique work
Wod -
200m Row 30 Power Snatch 65/95
200m Row 30 Box Jumps 24/30
Rest 2:00
200m Row 20 Power Snatch 80/115
200m Row 20 Box Jumps 24/30
Rest 1:00
200m Row 10 Power Snatch 100/145
200m Row 10 Box Jumps 24/30
11/27/18
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
Skill: Handstand Walk Progression + Strict Pull up
Mod: Bench Press
Wod
21-18-15-12-9 Cal Bike
In between Cal's on bike complete
12 DB Snatch 35/50
9 Burpees
3 Muscle Ups
11/26/18
Class Time - 5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym/B-Fit Class
5:00 - Kids/Teens Class
** In the event of harzardous weather conditions please check website or Facebook page for possible class cancelations. If Chesaning Union Schools are cancelled all teen/kids classes are cancelled **
Mod: Barbell Cycling - Clean Complex
1 complex = 3 rounds without dropping bar of high hang squat clean, hang squat clean & squat clean
Wod: 15 AMRAP
60 DU
30 WallBalls (14/20)
15 DL (155/225)
11/25/18
Open Gym from 1:00-3:00pm with Coach Josh
11/24/18
8:30 Class With Coach Lisa
Mod ~ EMOM 10 - Power Clean
Wod -
4 RFT
6 DB Right arm Hang Squat Clean Thruster (25/40)
6 DB Right arm overhead reverse lunges
6 DB Left arm Hang Squat Clean Thruster
6 DB Left arm Overhead reverse Lunge
6 TTB
rest 3:00
3 RFT
6 DB Right Hang Squat Clean Thruster
6 DB Right arm overhead reverse lunge
6 DB Left Hang Squat Clean Thruster
6 DB Left arm Overhead reverse Lunge
6 TTB
rest 2:00
2 RFT
6 DB Right Hang Squat Clean Thruster
6 DB Right arm Overhead reverse lunge
6 DB Left Hang Squat Clean Thuster
6 DB Left arm Overhead reverse lunge
6 TTB