Wednesday 10-21-2020

SKILL / STRENGTH:

Every 2 minutes for 12 minutes

1 Power Snatch + 1 Full Squat Snatch

· Add weight each round if possible

· Feel free to sub 2 Power Snatches for the above complex

· If Snatches don’t work for you…do Cleans

WOD:

AMRAP 16

Buy In 75/50 Calorie Bike

Then…AMRAP

12 Box Jump Overs

9 Chest 2 Bar Pull-Ups

6 Dumbbell Squat Snatches

· It’s cool to do DB Power Snatches too

Tuesday 10-20-2020

WOD:

15-minute Ascending AMRAP

10 Calorie Row

20 Double Unders

20 Calorie Row

30 Double Unders

30 Calorie Row

40 Double Unders

Etc…

Cash Outs:

7 Rounds Every 2 minutes

10 Curtsey Lunges then Gymnastics move of athlete’s choice

· Pick a gymnastic move that you want to work on. Please note that we have Chest 2 Bars tomorrow, Toes to bar on Friday and Handstand Push Ups on Saturday.

· These are Weighted Reverse Alternating Lunges

Monday 10-19-2020

STRENGTH:

Back Squats

3 Reps at 70% of Base Weight

3 Reps at 80% of Base Weight

Max Reps at 90% of Base Weight

WOD:

(20minute time cap)

7 Rounds:

200m Run

7 Thrusters

7 Bar facing Burpees

RX: (95/65)

Sunday Sweatfest 10.18.2020

WOD: “1,000”

4 Rounds

25 Mountain Climbers

25 Air Squats

25 Push Ups

25 Burpees

25 Lunges Left Leg

25 Lunges Right Leg

25 Sit Ups

25 Box Dips

25 Jumping Jacks

25 Shoulder Taps

Friday 10.16.2020

SKILL/STRENGTH:

Back Squats

Wendler – Cycle 3

5 Reps at 65% of Base Weight

5 Reps at 75% of Base Weight

Max Effort at 85% of Base Weight

· If you fulfilled the requirements of the previous cycle, add 10# to your Base Weight

WOD:

20-minute time cap

4 Rounds:

800m Bike

5 Muscle Ups (or Man Makers)

800m Bike

10 Jerks (155/105)

Thursday 10.15.2020

WOD:

800m Run

Then 5 rounds

15 Heavy Kettlebell Swings

10 Slam Balls

Then

800m Run

Wednesday 10.14.2020

Skill / Strength:

Power Snatches

5,4,3,2,1,1,1

WOD:

7 Rounds Every 3 minutes

12 Thrusters

9 Power Snatches

7 Burpees over Bar

RX: 75/55

· Work should not exceed 2:15 minutes. Adjust as need be.

Tuesday 10.13.2020

Warm Up:

12-minute AMRAP

250m Row

15 T’s 10 Hanging Hip Touches

3 Inchcrawls

WOD:

3 Rounds

7 minutes to

Row 1000m

30 Toes 2 Bar (or 50 Sit Ups)

In Remaining Time AMRAP

Push Ups

3-minute Rest

Monday 10.12.2020 (Morning and Noon Classes only)

Holiday Two-fer

WOD 1:

15-minute AMRAP

15 Power Cleans

30 Double Unders

15 Wall Balls

30 Double Unders

RX: 95/65

Rest 5 minutes then…

12-minute AMRAP

Max Strict Presses or Handstand Push Ups

· 20 Jumping Split Squats + 20 Russian Twists each time you break

· Ideally using the same bar that you used in the WOD 1 in WOD 2

· Score is total Reps of Strict Presses or HSPU’s