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“Naughty Moose” – Friday – 6-23

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Warm-up
Alternating Tabata
Burpees
Medball Cleans

Goals for Reps to hit
ADV- 7 reps
Rx- 5 reps
L1/L2 – 4 reps

 

Midline
5 Minutes on Command by Instructor- No breaks
-Russain Twists
-Jacknives/modified v-ups
-Knee tucks with feet on the ball
-Plank hold with forearms on the ball
-Sit-ups holding the ball overhead

 

Accessory
3×10 Single Leg Stiff Legged Deadlifts

*Movement starts from the top. Barbell comes to just below the knee and does not touch the ground

 

WOD
4 Rounds
800m Run
15 Burpees
15 Deadlifts (225,155)

Level 2- (185,125)
Level 1- (135,95), 400m Run, 10 Reps

“Itchy and Scratchy” & OLY – Thursday – 6-22

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Warm-up
EMOM10
ODD- 200M Run
EVEN- 5 Strict Pull-ups

ADV – 3 strict Muscle ups or 5-10 strict L-Pull Ups
L1 – 100m, 10 Ring Rows

Strength
Every 2 Minutes Complete:
Squat Clean

1. 3 Reps @75%
2. 3 Reps @75%
3. 3 Reps@80%
4. 2 Reps @85%
5. 2 Reps @85%
6. 1 Rep @90%
7. 1 Reps @95%
8. 1 Rep @100%

These reps should not be touch and go. Reset at the bottom each time and focus on quality/form.

WOD
12 Minute AMRAP
3 Clean and Jerks (155,105)
6 Pistols
9 Pull-ups

ADV- L-Pull Ups
Level 3- 135,95
Level 2- 115,75
Level 1- 95, 55

“Bert” – Wednesday – 6-21

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Warm-up
10 min AMRAP
50’ Bear Crawl
10 Strict T2B/Leg Raises
50’ Broad Jump

Accessory
3×10 Floor Press with DB or KB
3×10 Alt Plank Rows

WOD
In 20 Minutes Complete:
30-20-10
Thrusters (95,65)
Toes to Bar
Alt. Single Arm DB/KB Snatches (50,35)
Double Unders x3
In The remaining time complete: AMRAP Calories on the rower (sub running meters)

Level 2- (75,55), (40,25), DUx 1
Level 1- (55,35), (30,15), Singlesx4

“The Switch” – Tuesday – 6-20

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Warm-up
EMOM 9
Min 1- 5 Burpee Step Ups
Min 2- 20 Lateral Up & Overs on Box
Min 3- 15 Russian Swings

Level 1: 4-16-10 Reps

Strength
1. Deadlift
2-2-2-2 @85%
2. Back Rack Step-up
10 -10-10-10
-Treat this a a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of the leading foot. When using a box the knee should be in line with the hip. If the knee is well above the hip crease, use a smaller box.

Level 1- DBs or Kbs

WOD (15 min hard cap)

60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)

Scaled – 1.5, 1pd. Step ups are allowed

“Watch that Re-entry” – Monday – 6-19

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Strength
Split Jerk
3-3-3-3-3

Partner WOD
100 Calories on the row
100 Shoulder to Overhead (135,95)
1 mile run
100 Ring Dips

Level 2- 115,75
Level 1- 95, 55

Olympic Lifting Class- 4pm

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10  sotts press

Clean
EMOM 10
1 pull + 1 hang clean+ 1 full clean+ 1 jerk

Strength
5-5-5-5-5   3 sec Pause FS
Ascending weight up to 80%
5-5-5-5-5  split Jerks
Ascending weight up to 80%

Mobility

“Smokedt” and Oly – Thursday – 6-15

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Strength
1. Strict Press
2-2-2-2
2. Push-press
2-2-2-2

WOD
Tabata Row

Rest 1 Minute

7 Minute AMRAP
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push-jerks

Rest 1 Minute

Tabata Burpees

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65

*Olympic Lifting Class 6pm Only*

Olympic Total

OLYMPIC LIFTING TOTAL (TOTAL WEIGHT)
SNATCH (1RM)
CLEAN AND JERK (1RM)

You will warm up for 10 min and you will have 20-25
min to hit each of your one rep max Olympic lifts.