WOD Thu Sep 21, 2017

Part 1: Bench Press 3×5

Short rest.

Then…

25 burpees
25 pullups
25 box jumps
25 burpee pullups
25 burpee box jumps

In that order.

Option 1+: 10 muscle ups instead of pullups; 10 burpee muscle ups instead of burpee pullups

Modify the pullups by doing ring rows.

Modify the burpee pullups by doing burpee jumping pullups.

No comments.

WOD Wed Sep 20, 2017

Part 1: Clean and Jerk 1-1-1

Or use this time to practice the movements in the workout.

Then…

750m row
21 deadlifts
500m row
15 power cleans
250m row
9 clean and jerks

Option 1: 135/95
Option 2: 95/65
Option 3: 155/105 or more

No comments.

No Barbell Class Today

Sorry for the late notice but there will be no Barbell Class tonight (Tuesday). We’re back on track with class on Friday at 5pm. Sorry for any inconvenience.

No comments.

WOD Tue Sep 19, 2017

Part 1: Front Squat 4×3

Short rest.

Then…

Back Squats
Toes to Bar

3/6/9/12/15/18

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 115/75
Option 2: 75/55
Option 1+: 135/95

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Mon Sep 18, 2017

Part 1: Push Press 4×3

Go heavy, or stay light and practice form and technique.

Then…

10 shoulder to overhead
30 double unders
1 lap

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 95/65
Option 2: 75/55; lateral jumps over the barbell instead of DU
Option 1+: 115/75; unbroken DU

For RX 1+, if you trip up or stop your DU before 30, you go back to zero.

Then (optional WOD of the week)…

10 pullups
15/12 cal bike

3 rounds

No comments.

WOD Fri Sep 15, 2017

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM for 5 minutes

3 touch and go cleans + 2 jerks

Focus on form.

Then…

Clean and Jerks 15/10/5
Pullups 21/15/9

Option 1: 135/95
Option 2: 95/65
Option 1+: full cleans (squat clean thruster ok)

Combine options as needed. If you can squat clean, you should squat clean.

No comments.

WOD Thu Sep 14, 2017

300m row
75 pushups
300m row
100 situps
300m row
125 squats
300m row
150 double unders
300m row

Option 2: 250m row; 50 pushups; 75 situps; 100 squats; 300 single unders

Combine options as necessary.

If all rowers are occupied you may move on to the next exercise and take a rower when one is available.

Then (optional)…

30/25 bike cals for time

No comments.

WOD Wed Sep 13, 2017

Part 1: Power Clean or Hang Power Clean 1-1-1

Go heavy, or use this time to practice technique.

Then…

In 2 minutes, perform:

1 lap
2 hang power cleans
AMRAP box jumps

6 rounds. Rest 2 minutes between rounds.

Add 2 reps to the hang power cleans in each subsequent round (2/4/6/8/10/12).

Your score is the total box jumps accomplished.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

No comments.

WOD Tue Sep 12, 2017

Part 1: Bench Press 5×5

Short rest.

Then…

Calorie Row or Bike
Knees to Elbows
Burpees

9/15/21/15/9

AMRAP in 14 minutes. Cap of 5 rounds.

Option 2: hanging knee raises

No comments.

WOD Mon Sep 11, 2017

Part 1: Snatch 1-1-1

Then…

Pullups 15/10/5
Power Snatches 30/20/10
Wallballs 45/30/15

AMRAP in 20 minutes. Cap of 3 rounds.

Option 1: 75/55; chest to bar pullups
Option 2: 45/35 (bar to just below the knee); regular pullups
Option 3: 2x ring rows; kb swings; air squats
Option 1+: 95/65; strict pullups

Never forget.

No comments.

WOD Fri Sep 8, 2017

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM for 5 minutes

3 position clean + 2 jerks

Focus on form.

Then…

5 clean and jerks
7 toes to bar
9 box jumps

6 rounds

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

No comments.

WOD Thu Sep 7, 2017

In 3 minutes, perform:

300m row (men) / 250m row (women)
15 wallballs
AMRAP double unders

5 rounds. Rest 3 minutes between rounds.

Your score is the total AMRAP reps accomplished. Cap of 100 double unders per round.

Option 2: single unders (cap of 200 single unders per round)
Option 1+: heavy wallball

No comments.

WOD Wed Sep 6, 2017

Part 1: Press or Bench Press 5×3

Short rest between sets.

Then…

KB Swings 3/6/9/12/15/18/21
Situps 5/10/15/20/25/30/35
Pushups 3/6/9/12/15/18/21

AMRAP in 15 minutes. Cap of 7 rounds.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Don’t forget: Yoga with Melina at 930am tomorrow (Wednesday). See you there!

No comments.

WOD Tue Sep 5, 2017

Part 1: Back Squat 5×3

Short rest between sets.

Then…

Front Squats 12/9/6/9/12
Calorie Row or Bike 20/15/10/15/20

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more

No comments.

WOD Mon Sep 4, 2017

Bradley

1/2 lap
10 pullups
1/2 lap
10 burpees
30 seconds rest

10 rounds

For the run, you must do a full lap over the course of the round. If you go out the back door for the first run, you must go out the front door for the 2nd, and vice versa.

Modify the pullups by doing ring rows.

Classes at 530am, 830am, and 4pm only. All other classes are cancelled.

Happy Labor Day!

No comments.

WOD Fri Sep 1, 2017

Part 1: Power Clean 1-1-1

Then…

Black and Blue

10 power cleans
10 burpees over the bar

5 rounds

Option 1: 135/95
Option 2: 95/65

No comments.

WOD Thu Aug 31, 2017

Partner WOD

In teams of 2…

1 lap
150m row
15 wallballs
30 overhead walking lunges (total)
45 double unders

AMRAP in 22 minutes

Partners take turns doing exercises. While one is working the other is resting.

Option 2: 90 single unders instead of double unders

No comments.

WOD Wed Aug 29, 2017

Part 1: Deadlift 4×3

Short rest.

If you want to save it for the workout, do 3×10 light weight good mornings, focusing on hinging at the hip and posterior chain activation.

Then…

Deadlifts 3/6/9/12/15
Knees to Elbows 4/8/12/16/20
Pushups 5/10/15/20/25

Option 1: 185/125
Option 2: 135/95; hanging knee raises instead of knees to elbows
Option 1+: 225/155; ring dips 3/6/9/12/15 instead of pushups

Modify the ring dips by doing a reduced number (2/4/6/8/10) or by doing matador dips.

If your are afraid your hands might tear, do GHD or regular situps instead of knees to elbows. Talk to the trainer about an appropriate number of reps.

No comments.