WOD – 112118

1. warm up

  • 10 good mornings
  • :30 front squat hold
  • 10 pike push ups
  • :30 handstand hold

2 x 3 : (2nd set light weight)

  • power clean
  • front squat
  • push jerk

2. 5 sets to warm up & build to working weight

  • *Scaling : use 65% of max clean & jerk

“Macho Man”

EMOM until failure : 3 power cleans + 3 front squats + 3 jerks

RX (185/135)

*If you complete 15 rounds, add one rep to each movement for each additional minute. For example minute 16 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 17 would be 5 of each, and minute 13 would be 6 of each.

 

 

WOD – 112018

1. warm up

  • 1-min row @ 26-28 s/m
  • 10 squats w/press out
  • 1-min bike
  • 10 reverse lunges

2. back squat : establish a new 1RM

  • 5 @ 75%
  • 2 @ 85%
  • 1 @ 92+%
  • 5 @ 85%
  • 2 @ 90+%
  • 1 @ 95-100+%
  • 1 @ 100+

emom x 15 min

  1. 15/12 cal row
  2. 15/12 cal bike
  3. 10 burpees to target

WOD – 111918

1. warm up

  • max unbroken DU or 2-min double under practice
  • shoulder mobility
  • 5 strict pull ups
  • 10 ohs (empty bar)
  • stretch

1 x 3 :

  • muscle snatch + ohs
  • hang power snatch
  • power snatch + ohs
  • stretch

2. snatch : e2mom

  • sets 1 – 2 : 2 high hang snatch (hip) @ 65-70%
  • sets 3 – 4 : 1 hang (above knee) + 1 bologna @ 75-80%
  • sets 5 – 10 : 1 snatch @ 85+%

4 rounds (16-min)

  • 12 hang squat snatch (95/65)
  • 6 bar muscle ups
  • 60 double unders

scaling :

  • bar muscle ups
    • jumping/banded  bar muscle up
    • 2 strict pull up + 2 push ups = 1 bar mu

WOD – 111818

5 rounds

every 8-min

  • 40 plate ground to oh
  • 30 Russian twist with plate
  • 20 oh lunge
  • 10 burpee

WOD – 111718

1. warm up

6 rounds : 1-min amrap at each station (alternating stations with partner)

  1. wall ball
  2. sdhp (75/55)
  3. box jumps (20″)
  4. push press (75/55)
  5. row for cal

 

Holiday Week Schedule

  • Wednesday : Last class 6pm (no class @ 7pm or 8pm)
  • Thursday : 9am & 10am : Sweat Class
  • Friday : 8, 9 , 10 & 11am : Group Classes , Open gym 12-2
  • (Thursday & Friday classes will fill up, if you show up and don’t sign up you will NOT be to join the class)
  • Saturday & Sunday : normal schedule

WOD – 111618

1. warm up

  • 30 cal row (24-26 s/m)
  • 10 squats w/press out
  • shoulder & hip mobility

2. back squat

  • 5 @ 75%
  • 3 @ 85%
  • 1 @ 90+%
  • 5 @ 85%
  • 3 @ 90+%
  • 1 @ 95+%

*goal it to build to a heavy single for the day, if you feel like you will PR, go for it.

we will have another heavy squat day next week and another chance to PR.

 

5-min at each station

  1. accumulate 3-min sandbag hold
  2. 3-min max cal row
  3. 30 ohs (off rack)
    • choose a weight that is challenging for 8 reps. 30 should take 4+ sets

WOD – 111518

warm up : 2 sets :

  • 10 push up w. shoulder taps
  • 8 single arm db press ( increase weight on 2nd set)
  • across gym – OH KB walk (back & forth on 1 arm)

2. hspu progressions – e2mom

  1. 5 x kick up & hold for 5 seconds (or practice kicking up)
  2. 10 pike push ups
  3. 2 x :30 handstand hold
  4. 5 strict hspu (:30 plank on hands)
  5. 5 kipping hspu (10 hand release push ups)

for time (16-min)

  • 42 – 30 – 18 : single arm db hang clean & jerk (50/35)  *total*
  • 21 – 15 – 9 : hspu

in remaining class time … stretch

WOD – 111418

1. warm up

  • 1o reverse lunges
  • 10 kossak
  • 10 hanging leg raises
  • :60 squat hold
  • 2 x 30 “unbroken” du (2-min practice)
  • stretch

1 x 3 :

  • high hang power snatch
  • ohs
  • hang power snatch
  • power snatch + ohs

2. snatch

  • 5 x 1 : snatch lift off + snatch (build to 90%)
  • emom x 5: 1 snatch @ 90%

 

2 rounds (14-min)

  • 60 double unders
  • 30 t2b
  • 15 power snatch (135/95)

WOD – 111318

1. warm up

  • 2-min bike @ moderate pace
  • 10 passthroughs + shoulder mobility
  • 10 reverse lunges
  • 5 strict pull ups
  • stretch

2. split jerk :

  • e2mom :
    • set 1 – 2 : 2 @ 75-80%
    • set 3 – 4 : 2 @ 80-85%
    • set 5 – 6 : 1 @ 85-90%
    • set 7 – 8 : 1 @ 90-95%

 

5 rounds : every 3 – min

  • 15/12 cal bike
  • 12 chest to bar
  • 6 shoulder to oh (165/115)

*round should take 1:30-1:45 if not less, scale accordingly*

WOD – 111218

1. warm up

  • 10 walking lunge steps
  • 10 inch worms
  • 10 wall ball
  • 10 good mornings
  • 10 deadlift
  • 200 m run
  • 10 deadlift (w/weight)
  • stretch

“SAMAN”

8 rounds

  • 13 deadlift (185/125)
  • 17 wall ball
  • 400 m run