Feb 1

A. 5 x 1 Snatch @ 90%

(All 5 lifts have to be at 90%)

*If you miss more than 2 lower the weight and do 3 more reps

B1. 5 x 3 Bench Press

B2. 5 x 2 High Box Jump

Jan 31

A few Pistol tips from our friend Carl.

Strength

A1. 3 x ME L-Sit

A2. 3 x ME Handstand

MetCon

400m Run

30 Sit Ups

20 Pistols

400m Run

30 Sit Ups

20 Pistols

400m Run

30 Sit Ups

20 Pistols

400m Run

(20min Cap)

Jan 30

Jump to 19:30 to see him do today's WOD unbroken.

Strength

4 x 2 Push Press + 1 Push Jerk

MetCon

100 Pull Ups for Time

or 

10min AMRAP

Jan 29

Strength

4 x 2 Front Squat

(Heavy / Attempt a set or more at previous 1RM weight)

MetCon

5 Rounds of:

5 Power Clean (185#/105#)

10 Box Jump (30"/24")

Jan 28

Get used to holding yourself to a standard for each workout and exercise. 

Strength

Heavy Single - Overhead Squat

MetCon

Open WOD 11.4

10 min AMRAP

60 Bar Facing Burpee

30 Overhead Squat (120#/90#)

10 Muscle Up

Jan 25

A. Max - Clean and Jerk

B1. 3 x 15-20 Hip Ext

B2. 3 x 10e KB Single Leg RDL

Jan 24

This should be the bottom position of your air squat. Try to achieve an upright torso, weight in heals, and knees pressed out every time you squat. This includes the squats you do during warm up. The better your air squat gets the better your wallballs, cleans, front & back squats, OHS, snatches and thrusters get...did I leave anything out?

Endurance

4 x 400m Run (3 min)

Cash Out

Bottom to Bottom Tabata Squat

Jan 22

Strength

Max - Weighted Pull Up

MetCon

21-15-9

Handstand Push Up

Pull Up

Weighted Sit Up

Jan 22

Chris L. at the State Weightlifting Meet.
Snatch 101kg (222.2lbs) and Clean & Jerk 120kg (264lbs) in the 69kg (152lbs) weight class.

Strength

Max - Push Press

MetCon

4 Rounds of:

200m Run

12 KB Swing

12 Box Jump

Jan 21

Strength

Heavy Single - Front Squat

MetCon

Open WOD 12.2

10min AMRAP

30 Snatch (75#/45#)

30 Snatch (135#/75#)

30 Snatch (165#/105#)

Jan 18

Strength

A1. 5 x 3 Back Squat @ 80%

A2. 5 x 3e arm KB Clean & Press

6pm CompWOD:

20min AMRAP

5 Power Clean 145#

10 Toes To Bar

15 Wall Ball

Jan 17

Strength

4 x ME Ring Dip

4 x ME Supine Ring Row

MetCon

800m Run

75 KB Swing

800m Run

*Reminder: Friday @ 6pm we will be hosting a Competition WOD.*

Jan 16

Skill Work

5 x 1 ME Vertical Jump

MetCon

4 Rounds of:

7 Handstand Push Up

14 Toes To Bar

Cash Out

2:30 Plank Hold

Jan 15

For those of you who have attended my muscle up clinic, this is how it is done. Great to see the right positions in slow motions. Watch the pull back on the rings as she swings forward, the hips extended to the rings, then the aggressive sit up over the rings.

Strength

7 x 1 Split Jerk

MetCon

"Nasty Girls"

3 Rounds of:

50 Air Squat

7 Muscle up

10 Hang Power Clean (135#/95#)

*Every 3rd Friday (unless specified otherwise) we will host a Competition WOD.*
These workouts will be Challenging!
Time: 6:00pm
We will hangout afterwards for some food and drinks too.

Jan 14

Strength

5 x Clean Pull + Hang Clean

(Heavy as possible)

MetCon

100 Burpee

Jan 11

A1. 5 x 1 KB Turkish Get Up

A2. 5 x 2 High Bar Back Squat @ 80% of 1RM

B. 500m Row 

Jan 10

Strength

5 x ME Toes To Bar

5 x ME Flexed Arm Hang

MetCon

3 Rounds of:

1min Double Under

1min Rest

1min Burpee

1min Rest

1min Sit Up

1min Rest

Jan 9

Open WOD 11.2

15min AMRAP

9 Deadlift @ 155#

12 Hand Release Push Up

15 Box Jump (24"/20")

*Or do "Helen" if you missed it yesterday.*

Jan 8

Strength

5 x 1 Hang Snatch

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Jan 7

Strength

7 x 1 Thruster (work up to a max)

MetCon

For Time:

50 Thruster (135#/95#)

Jan 4

A1. 5 x 3 Deadlift (Fast - Touch and Go - Not a Max)

A2. 5 x ME Ring Dip

B. 3 x 10-15 GHD Sit Up

Jan 3

2 Rounds of:

400m Run

30 Pull Up

20 Front Squat (115#/75#)

30 Push Up

20 Power Clean (11#/75#)

Jan 2

Strength

7 x 2 Push Press

MetCon

5 Rounds of:

10 Toes To Bar

10 Power Snatch (75#/55#)

10 Wallball (20#/14#)

6:30am Class now starts at 6:00am.