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“Potpourri” & Oly – Monday 9-30

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AMRAP 5:
15 GHD Sit-ups or V-ups
5 Strict Press (135/95#) (taken from the floor)
– Rest 5:00
AMRAP 5:
10 Toes-to-Bar
10 Front Squats
– Rest 5:00
AMRAP 5:
5 Bar Facing Burpees
15 Hang Power Clean

Level 2:
AMRAP 5:
15 Partial GHD Sit-ups or Hollow-Rocks
5 Strict Press (95/65#) (taken from the floor)
– Rest 5:00
AMRAP 5:
5 Toes-to-Bar
10 Front Squats
– Rest 5:00
AMRAP 5:
5 Bar Facing Burpees
15 Hang Power Clean

Level 1:
AMRAP 5:
15 Sit-ups
5 KB Strict Press (35/18#) (taken from the floor)
– Rest 5:00
AMRAP 5:
10 Laying Toes-to-Bar
10 KB Front Squats
– Rest 5:00
AMRAP 5:
5 Burpees Over KB
15 KB Hang Power Clean

Olympic Lifting Class **4:00PM**

“Guardians of the Galaxy” – Saturday 9/28

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Partner WOD:
Run 400m (Together)
40 Box Jump Over (24/20″)*
Run 400m
60 Box Step-up*
Run 400m
80 Pistols*
Run 400m
60 Box Step-up*
Run 400m
40 Box Jump Over*

*One partner works while the other rests. Split reps as desired.

Level 2
Partner WOD:
Run 400m (Together)
40 Box Jump Over*
Run 400m
60 Box Step-up*
Run 400m
60 Assisted Pistols*
Run 400m
60 Box Step-up*
Run 200m
40 Box Jump Over*

*One partner works while the other rests. Split reps as desired.

Level 1
Partner WOD:
Run 200m (Together)
40 Box Jump Over*
Run 200m
60 Box Step-up*
Run 200m
40 Reverse Lunges*
Run 200m
60 Box Step-up*
Run 200m
40 Box Jump Over

*One partner works while the other rests. Split reps as desired.

“No Hiding” – Friday 9/26

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“13.4”
AMRAP 7:
3 Clean & Jerk (135/95#)
3 Toes-to-Bar
6 Clean & Jerk
6 Toes-to-Bar
9 Clean & Jerk
9 Toes-to-Bar

… Continue sequence until time expires

Level 2
AMRAP 7:
3 Clean & Jerk (105/75#)
3 Toes-to-Bar
6 Clean & Jerk
6 Toes-to-Bar
9 Clean & Jerk
9 Toes-to-Bar

… Continue sequence until time expires

Level 1
AMRAP 7:
3 Clean & Jerk (75/45#)
3 Laying Toes-to-Bar
6 Clean & Jerk
6 Laying Toes-to-Bar
9 Clean & Jerk
9 Laying Toes-to-Bar

… Continue sequence until time expires

“Chick-fil-A for Life”- Thursday 9/26 *Gymnastics 6pm*

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On a 15:00 Clock:
50 Kettlebell Swings (70/50#)
800m Run
…then
AMRAP:
15/10 Calorie Row
2 Rope Climb (15′)

Level 2
On a 15:00 Clock:
50 Kettlebell Swings (50/35#)
600m Run
…then
AMRAP:
15/10 Calorie Row
2 Rope Climb (10′)

Level 1
On a 15:00 Clock:
50 Kettlebell Swings (35/25#)
400m Run
…then
AMRAP:
10/7 Calorie Row
2 Pull-to-Stand on Rope

“Bring home the Bacon” – Tuesday 9/23

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Warm Up:
2 Rounds
50′ Bear Crawl
10 Air Squats
10 Kip Swings
10 PVC Power Cleans into
Jump Rope work

WOD
On a 20:00 Clock:
Max Double Unders in :30
Max Calorie Row in :30

*Partners alternate working on the minute.

Level 2:
On a 20:00 Clock:
Max Double Unders in :30
Max Calorie Row in :30

*Partners alternate working on the minute.

Level 1:
On a 20:00 Clock:
Max Single Unders in :30
Max Calorie Row in :30

*Partners alternate working on the minute.

Accessory:

On a 5:00 Clock:
7 Strict Toes-to-Bar
28 Dumbbell Hammer Curls

“Shoo’sho’shot” & Oly – Monday 9-23

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Open Workout 16.1

AMRAP 20:
25′ Overhead Walking Lunge (95/65#)
8 Burpees Over Bar
25′ Overhead Walking Lunge
8 Chest-to-Bar Pull-ups

Level 2:
AMRAP 20:
25′ Overhead Walking Lunge (75/55#)
8 Burpees Over Bar
25′ Overhead Walking Lunge
8 Pull-ups

Level 1:
AMRAP 20:
25′ Overhead Walking Lunge (15/10# Plate)
8 Burpees
25′ Overhead Walking Lunge
8 Jumping Pull-ups

 

Olympic Lifting Class – 4:00PM

“Las Fossa” – Sunday 9-22

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For Time:
100 Double Unders
15 Deadlifts (255/165#)
50 Double Unders
10 Deadlifts (305/205#)
100 Double Unders
10 Deadlifts (305/205#)
50 Double Unders
15 Deadlifts (255/165#)
100 Double Unders

Level 2:
For Time:
:60 Double Unders
10 Deadlifts (185/125#)
:60 Double Unders
5 Deadlifts (225/155#)
:60 Double Unders
5 Deadlifts (225/155#)
:60 Double Unders
10 Deadlifts (185/125#)
:60 Double Unders

Level 1:
For Time:
100 Single Unders
15 Deadlifts (95/65#)
50 Single Unders
10 Deadlifts
100 Single Unders
10 Deadlifts
50 Single Unders
15 Deadlifts
100 Single Unders

“Pennies From Heaven” – Friday 9/20

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Warm Up
10 Elbow-to-Instep
10 Walking Lunges
10 Scap Pull-ups
10 Deadlifts

50′ Bear Crawl
10 Air Squats
10 Kip Swings
10 Deadlifts

Midline Buy-In

WOD
Tabata Row, Bike, or Ski Erg
– Rest 1:00
Tabata V-ups
– Rest 1:00
Tabata Row, Bike, or Ski Erg

Level 2:
Tabata Row, Bike, or Ski Erg
– Rest 1:00
Tabata Tuck-ups
– Rest 1:00
Tabata Row, Bike, or Ski Erg

Level 1:
Tabata Row, Bike, or Ski Erg
– Rest 1:00
Tabata Sit-ups
– Rest 1:00
Tabata Row, Bike, or Ski Erg