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“So Fluffy” – Monday 2/24 *Olympic Lifting 4pm*

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Warm UP:
Dynamic // OH prep

WOD
On a 14:00 Clock:
From 0:00-7:00:
AMRAP:
7 Overhead Squats (95/65#)
7 Pull-ups
14 Double Unders

From 7:00-14:00:
1 Rep Max Clean & Jerk

Level 2:
On a 14:00 Clock:
From 0:00-7:00:
AMRAP 7:
7 Overhead Squats (75/55#)
7 Pull-ups
14 Double Unders

From 7:00-14:00:
1 Rep Max Clean & Jerk

Level 1:
On a 14:00 Clock:
From 0:00-7:00:
AMRAP 7:
7 Overhead Squats (45/35#)
7 Jumping Pull-ups
28 Single Unders

From 7:00-14:00:
1 Rep Max Clean & Jerk

“Living on a Prayer” – Sunday 2/23

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WOD
For Time:
60/45 Calorie Row, Bike
120′ Single Arm DB Overhead Carry (50/35#)
30 Knees-to-Elbows
30 Single Arm DB Deadlift – Left
30 Sit-ups
45/33 Row, Bike
30 Sit-ups
30 Single Arm DB Deadlift – Right
30 Knees-to-Elbows
120′ Single Arm DB Overhead Carry
30/21 Row, Bike

*sub 800/600/400m run for bike/row

Level 2:
For Time:
50/37 Calorie Row, Bike
120′ Single Arm DB Overhead Carry (40/25#)
20 Knees-to-Elbows
30 Single Arm DB Deadlift – Left
30 Sit-ups
40/30 Calorie Row, Bike
30 Sit-ups
30 Single Arm DB Deadlift – Right
20 Knees-to-Elbows
120′ Single Arm DB Overhead Carry
30/21 Calorie Row, Bike

Level 1:
For Time:
20/14 Calorie Row, Bike
120′ Single Arm DB Overhead Carry (25/15#)
20 Hanging Knee Raise
30 Single Arm DB Deadlift – Left
30 Sit-ups
20/14 Calorie Row, Bike
30 Sit-ups
30 Single Arm DB Deadlift – Right
20 Hanging Knee Raise
120′ Single Arm DB Overhead Carry
20/14 Calorie Row, Bike

*can sub 800/600/400m runs for row/bike

“With Child” – Saturday 2/22 *Prehab 7am*

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Partner WOD:

AMRAP 22
400m Run w/ Medicine Ball (20/14#)
30 Burpees
30 Jumping Lunges
30 Squats
30 Mountain Climbers
3:00 Plank Hold

*During the runs, both partners run together, alternating the medicine ball (baby) as needed.
*For the middle section, one person works while the other partner holds the medicine ball overhead. If the medicine ball touches the ground. then both athletes must perform 10 burpees.

Level 2:
Partner WOD:
For Time:
400m Run with Medicine Ball (14/10#)
30 Burpees
30 Jumping lunges
30 Squats
30 Mountain Climbers
3:00 Plank Hold

*During the runs, both partners run together, alternating the medicine ball (baby) as needed.
*For the middle section, one person works while the other partner holds the medicine ball overhead. If the medicine ball touches the ground. then both athletes must perform 10 burpees.

Level 1:
Partner WOD:
For Time:
400m Run with Medicine Ball (10/5#)
30 Burpees
30 Jumping lunges
30 Squats
30 Mountain Climbers
3:00 Plank Hold

*During the runs, both partners run together, alternating the medicine ball (baby) as needed.
*For the middle section, one person works while the other partner holds the medicine ball overhead. If the medicine ball touches the ground. then both athletes must perform 10 burpees.

“Hurricane Season” – Friday 2/21

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Warm Up:
Stretch // Movement standards

WOD
On a 20:00 Clock:
From 0:00 – 15:00:
2-2-2-2-2-2-2-2
Thruster

From 15:00 – 20:00:
Max Reps Thruster (135/95#)*

*This number should be around 50-55% of your best 2 rep thruster from today.

Level 2:
On a 20:00 Clock:
From 0:00 – 15:00:
2-2-2-2-2-2-2-2
Thruster

From 15:00 – 20:00:
Max Reps Thruster*

*This number should be around 50-55% of your best 2 rep thruster from today.

Level 1:
On a 20:00 Clock:
From 0:00 – 15:00:
2-2-2-2-2-2-2-2
Thruster

From 15:00 – 20:00:
Max Reps Thruster*

*This number should be around 50-55% of your best 2 rep thruster from today.

“Quicksand” – Thursday 2/20 *6pm Yoga*

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Warm Up:
Stretch // SAMRAP

WOD
AMRAP 12:
2 Deadlift (225/155#)
2 Burpee Box Jump Over (24/20″)
4 Deadlift
4 Burpee Box Jump Over
8 Deadlift
8 Burpee Box Jump Over

*Continue pattern until time expires.

Level 2:
AMRAP 12:
2 Deadlift (155/105#)
2 Burpee Box Jump Over (20/14″)
4 Deadlift
4 Burpee Box Jump Over
8 Deadlift
8 Burpee Box Jump Over

*Continue pattern until time expires.

Level 1:
AMRAP 12:
2 Deadlift (75/65#)
2 Burpee Box Step Over (20/14″)
4 Deadlift
4 Burpee Box Step Over
8 Deadlift
8 Burpee Box Step Over

*Continue pattern until time expires.

“Tour De France” – Wednesday 2/19

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WOD
For Distance:
5 Rounds:
Row, Bike, or Dubs
:50 Work
:10 Rest
:40 Work
:20 Rest
:30 Work
:30 Rest
:20 Work
:40 Rest
:10 Work
:50 Rest

*Each round is 5:00 long

Level 2:
For Distance:
5 Rounds:
Row, Bike, or Dubs
:50 Work
:10 Rest
:40 Work
:20 Rest
:30 Work
:30 Rest
:20 Work
:40 Rest
:10 Work
:50 Rest

*Each round is 5:00 long

Level 1:
For Distance:
5 Rounds:
Row, Bike, or Dubs
:50 Work
:10 Rest
:40 Work
:20 Rest
:30 Work
:30 Rest
:20 Work
:40 Rest
:10 Work
:50 Rest

*Each round is 5:00 long

“On a Tuesday?” – Tuesday 2/18

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Warm UP:
Stretch // Hang Clean //Shoulder to OH

WOD
4 Rounds:
On a 2:00 Clock:
15/11 Calorie Row
5 Hang Power Clean (135/95#)

In Remaining Time:
Max Unbroken Reps Shoulder-to-Overhead

– Rest 1:00 b/t rounds

Level 2:
4 Rounds:
On a 2:00 Clock:
15/11 Calorie Row
5 Hang Power Clean (95/65#)

In Remaining Time:
Max Unbroken Reps Shoulder-to-Overhead

– Rest 1:00 b/t rounds

Level 1:
4 Rounds:
On a 2:00 Clock:
12/8 Calorie Row
5 Hang Power Clean (65/55#)

In Remaining Time:
Max Unbroken Reps Shoulder-to-Overhead

– Rest 1:00 b/t rounds

“Pistol Grip Pump” – Monday 2-17

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Regular Class Hours Today, and there will be NO OLY at 4pm. Open Gym only at 4.

Rx’D:
AMRAP 15:
30 Double Unders
10 Wall Balls (20/14#)
10 DB Box Step Overs (50/35#) (20″)

Level 2:
AMRAP 15:
30 Double Unders
10 Wall Balls (20/14#)
10 DB Box Step Overs (35/25#) (20″)

Level 1:
AMRAP 15:
50 Single Unders
10 Wall Balls (14/10#)
10 DB Box Step Overs (20/10#) (10″ stack plates)