Monday 04/16/18 - Sunday 04/22/18

Monday 04/16/18

Strength: Strict Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: AMRAP in 7 mins of:
Calories, Air Bike, 12/9 lbs
Alternating Stationary Lunges With Plate Overheard, 45/25 lbs
Rest 2 mins
AMRAP in 7 mins of:
Row Calories, 12/9 lbs
Goblet Box Step Up, 50/35 lbs
Rest 2 mins
AMRAP in 7 mins of:
Bear Crawl, 120 ft
2 Rope Climbs

Tuesday - 04/17/18

Strength:  Front Squat 5x7 at 70% 1RM
Rest as needed between sets.

WOD: 5 rounds for time of:
5 Squat Cleans, 155/105 lbs
10 Chest-to-bar Pull-ups

Wednesday - 04/18/18 

WOD: For time:
Run, 800 m
21 Burpee Box Jumps
Run, 600 m
15 Burpee Box Jumps
Run, 400 m
9 Burpee Box Jumps
Run, 200 m
3 Burpee Box Jumps

Post WOD: Every 1 min for 10 mins do:
10 V-Ups
10 Hollow Rocks
10 Straight Legged Reverse Ab Crunches
10 Lying Knees To Elbows
Rest 1 min

Thursday - 04/19/18

Strength: Snatch Pull 5x3
Use the same weight for each set.
Rest as needed between sets.

WOD: 15-13-11-9-6-3 reps, for time of:
Toes-to-bar
Snatch, 75/55 lbs

Friday - 04/20/18 

Strength: Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: 4 rounds for time of:
10 Deadlifts, 225/165 lbs
20 Push-ups
40 Double Unders

 

Saturday - 04/21/18

WOD: For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups


Sunday 04/22/18 

ForceFit 11-12 PM
Open Gym 12-1 PM

Monday 04/09/18 - Sunday 04/14/18

Monday 04/09/18

Strength: Strict Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:
Row, 1000 m
80 Air Squats
60 AbMat Sit-ups
40 Push-ups
20 Pull-ups
40 Push-ups
60 AbMat Sit-ups
80 Air Squats
Run, 1000 m

Tuesday - 04/10/18

Strength:  Back Squat 5x10 at 70% 1RM
Rest as needed between sets.

WOD: Complete as many rounds as possible in 10 mins of:
3 Power Clean & Push Jerks, 115/75 lbs
3 Power Snatches, 115/75 lbs

Wednesday - 04/11/18 

WOD: Complete as many rounds as possible in 30 mins of:
20 Box Jumps
20 Single Arm Db Thrusters, 50/35 lbs (10 each arm)
20 Burpees
Run, 200 m
Sled Pull, 90/50 lbs, 200 m

Thursday - 04/12/18

Strength:
10-10-10-10-10-10
Pendlay Row
5-5-5-5-5
Ring Dips

WOD: For time:
5 Rope Climbs
-- then --
5 rounds of:
30 Double Unders
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
- then -
Cal Bike 30/20

 

Friday - 04/13/18 

Strength: Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:
3 rounds of:
10 Russian Kettlebell Swings, 54/35 lbs
10 Kettlebell Front Rack Reverse Lunges, 54/35 lbs
10 Russian Kettlebell Swings, 54/35 lbs
10 Kettlebell Front Rack Reverse Lunges, 54/35 lbs
Rest 2 mins
-- then --
3 rounds of:
10 Single Kettlebell Hang Clean & Jerks, 54/35 lbs
10 Single Arm Kettlebell Overhead Squats, 54/35 lbs
10 Single Kettlebell Hang Clean & Jerks, 54/35 lbs
10 Single Arm Kettlebell Overhead Squats, 54/35 lbs
Rest 2 mins
-- then --
3 rounds of:
One Arm Kettlebell Overhead Walk (Left), 54/35 lbs, 100 m
10 Kettlebell Goblet Squats, 54/35 lbs
One Arm Kettlebell Overhead Walk (Right), 54/35 lbs, 100 m
10 Kettlebell Goblet Squats, 54/35 lbs

 

Saturday - 04/14/18

WOD: Community WOD
 


Sunday 04/15/18 

ForceFit 11-12 PM
Open Gym 12-1 PM

Monday 04/02/18 - Sunday 02/08/18

Monday 04/02/18

WOD: 3 rounds for time of:
Row, 250 m
10 Burpees
10 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Farmer's Carry, 50/35 lbs, 120 ft
10 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Farmer's Carry, 50/35 lbs, 120 ft
Rest 5 Mins
Every 30 secs for 8 mins: 1 Power Snatch + 2 Overhead Squat
 

Tuesday - 04/03/18

WOD:  Every 1 min for 12 mins, alternating between:
2 Rope Climbs
15 V-Ups
Bear Crawl, 90 ft
50  Double Unders

WOD: Every 1 min for 12 mins, alternating between:
12 Toes-to-bars
1 Power Clean + Squat Clean + Jerk, 155/105 lbs

Wednesday - 04/04/18 

WOD: Complete as many rounds as possible in 10 mins of:
6 Russian Kettlebell Swings, 70/53 lbs
8 Alternating Stationary Lunges With Plate Overheards, 45/25 lbs
10 Slam Balls, 30/20 lbs

Rest 3 Mins

WOD: Every 1 min for 10 mins do:
10 Front Squats, 60% 1RM
9 Front Squats, 60% 1RM
8 Front Squats, 60% 1RM
7 Front Squats, 60% 1RM
6 Front Squats, 60% 1RM
5 Front Squats, 60% 1RM
4 Front Squats, 60% 1RM
3 Front Squats, 60% 1RM
2 Front Squats, 60% 1RM
1 Front Squat, 60% 1RM

Thursday - 04/05/18


WOD: Bowen
3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 53/35 lbs (7 each arm)
20 Box Jumps, 24/20 in

 

Friday - 04/06/18 

WOD: 2 rounds for time of:
6 Shoulder Press, 95/65 lbs
Run, 400 m
8 Push Press, 95/65 lbs
Run, 200 m
10 Push Jerks, 95/65 lbs
Run, 100 m

 

Saturday - 04/07/18

WOD: Team of two, one person works at a time:

50-40-30-20-10:
Wall Balls (20/14 lbs)
Box Jumps (24/20")
Kettlebell Swings (24/16 kg)
 


Sunday 04/08/18 - 

ForceFit 11-12 PM
Open Gym 12-1 PM

Monday 03/26/18 - Sunday 04/01/18

Monday 03/26/18

Skill Work: 15 Mins of work, skills to work on:
Hspu Skill Work
Handstand Walk
Muscle-up (bar/ring)
L Sit parallette Holds, 1 min

WOD: For time:
Run, 400 m
-- then --
50 Kettlebell Swings
1 Round Cindy
40 Kettlebell Swings
1 Round Cindy
30 Kettlebell Swings
1 Round Cindy
20 Kettlebell Swings
1 Round Cindy
10 Kettlebell Swings
1 Round Cindy
-- then --
Run, 400 m

1 round of Cindy = 5 pullups, 10 pushups, 15 airsquats

Tuesday - 03/27/18

WOD: 6 rounds for time of:
12 Deadlifts, 185/125 lbs
8 Box Jumps
6 Dumbbell Shoulder Press, 50/35 lbs
Rest 2 mins
Every 30 secs for 10 mins: 2 Power Clean + Jerk
2 Power Clean + Jerk, 65% 1RM

Wednesday - 03/28/18 

WOD For time:
50 Lunges
-- then --
3 rounds of:
21 Lateral Jumps
15 Ring Dips
9 Dumbbell Snatch (one arm - L)s, 50/35 lbs
9 Dumbbell Snatch (one arm - R)s, 50/35 lbs
-- then --
50 Lunges

Post WOD: 3 rounds for time of:
15 Hanging Leg Raises
15 Banded Side Bends
15 Banded Side Bends
15 AbMat Sit-ups

Thursday - 03/29/18


WOD: Air Force
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters, 95/65 lb
20 Sumo Deadlift High Pulls, 95/65 lb
20 Push Jerks, 95/65 lb
20 Overhead Squats, 95/65 lb
20 Front Squats, 95/65 lb

Post total time.

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap

Friday - 03/30/18 

WOD: 4 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Max Row Calories
Max Double Under
Rest 1 min

 

Saturday - 03/31/18


Complete as many rounds as possible in 18 mins of:
8 Medicine Ball Slams
8 Lunges
8 Burpees
8 AbMat Sit-ups
8 Mountain Climbers
 


Sunday 04/01/18 - Gym is Closed, Happy Easter