Monday January 18, 2021

A. Clean Complex

10:00 E2MOM

1 Power Clean + 1 Hang Clean + 1 Split Jerk

​

B. 14:00 AMRAP

14 Alt. DB Snatches (50/35)

20Ft. OH DB Lunge (50/35)

7 Strict HSPU

20Ft. OH DB Lunge (50/35)

​

C. Tabata Weighted Planks

Tuesday January 12, 2021

A. Strict Press

Every :90 for 7:30

5 @ 60%

5 @ 65%

3 @ 70%

3 @ 80%

3+ @ 85%

​

B. 4 Rounds For Time

5 Strict Pull-Ups

10 Deadlifts (185/125)

15 Alternating Step-Ups

20 Sit-Ups

​

C. 3 Rounds

10 Bench/Floor Press

8 Barbell Rows

Wednesday January 6, 2021

A. Snatch Complex

10:00 E2MOM

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

*Build to a heavy set*

*

B. 3 Rounds

As far as you can get in 3:00:

6-9-12-15-18-21...

-Overhead Squats

-Toes-to-Bar

​

Rest 3:00 Between Sets

C. Mobility

​

Wednesday December 30, 2020

A. Deadlift

Establish 1RM

​

B. 10:00 AMRAP

12/9 Calorie Row

15 Toes-to-Bar

21 Wallballs

12

C. Handstand Skill Work

- Static Handstand Holds

- Handstand Push-Up Practice

and/or

-Handstand  Walking Drills

​

Wednesday December, 23 2020

A. 10:00 E2MOM Snatch Complex

1 Snatch Deadlift + 1 Snatch High Pull + 2 Hang Power Snatch + 3 Overhead Squats

B. 7:00 AMRAP

10 Power Snatches (95/65)

3 Muscle Ups

C. Accessory:

4x 8 Front Rack Step Ups

4x 10 Barbell Hip Thrusts

Friday December 18, 2020

A. 10:00 E2MOM 3 Deficit Deadlifts

*Work to heavy set of 3

​

B.

3 min: 400m Run + Max Thrusters (95/65)

-2 min Rest-

3 min: 400m Run + Max Toes to Bar

-2 min Rest-

3 min: 400m Run + Max Deadlifts (135/95)

-2 min Rest-

3 min: 400m Run + Max Handstand Push-Ups

​

C. Mobility

​

Tuesday December 15, 2020

A. Strict Press: 10:00 E2MOM

3 @ 80%

B. 8:00 AMRAP

2 Single Arm Devils Press (50/35)

4 Single Arm DB Push Press

6 DB Over Head Lunges

*Add 2 reps to each movement after each round

C. Post WOD Accessory Work:

3 Rounds:

8 Floor/Bench Press

8 Bent Over Rows

10 Hollow Rocks + :20 Hollow Hold

​

 Thursday December 10, 2020

Gymnastics Skill Work

​

Push/Pull Program Week 2

​

Monday December 7, 2020

​

A. E2MOM 14 Minutes:

​

1 Power Snatch + 1 Snatch + 1 Overhead Squat

B. AMRAP 18 Minutes

​

       18/12 Calorie Row

       15 Wall Balls (20/14)

       12 Alt DB Snatches (50/35)

       9 Toes to Bar

​

C. Mobility

Wednesday December 2, 2020

​

A. E2MOM 14 Minutes:

​

1 Power Snatch + 1 Snatch + 1 Overhead Squat

B. AMRAP 18 Minutes

​

       18/12 Calorie Row

       15 Wall Balls (20/14)

       12 Alt DB Snatches (50/35)

       9 Toes to Bar

​

C. Mobility

Friday November 27, 2020

​

"Thanksgiving With The Girls"

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

"Helen's" House

400m Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

"Fran's" House

15 Thrusters (95/65)

"Nancy's" House

400m Run

15 Overhead Squats (95/65)

"Grace/Isabel's" House

20 Ground-To-Overheads (95/65)

"Kelly's" House

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Friday January 15, 2021

​

A. Deadlift

Set 1: 10@55%

Set 2: 10@65%

Set 3: 8@75%

Set 4: 6@80%

Set 5: 4@85%

B. 4 Rounds

400M Run

15 Burpees

10 Ground-to-Overhead (135/95)

​

C. Mobility

Monday January 11, 2021

A. 10:00 EMOM 

Odd: 1 Front Squat

Even: 2 Back Squats

​

B. 5:00 AMRAP

3 Rounds of "The Chief" (115/85)

Max Double Unders

-2:00 Rest-

5:00 AMRAP

3 Rounds of "The Chief" (135/95)

Max Double Unders

-2:00 Rest-

5:00 AMRAP

3 Rounds of "The Chief" (155/105)

Max Double Unders

-2:00 Rest-

​

C. Tabata Hollow Hold

​

Tuesday January 5, 2021

A. Strict Press

Every :90 for 7:30 

Set 1: 5 @ 50%

Set 2: 5 @ 60%

Set 3: 5 @ 

Set 4:

Set 5:

B. 12:00 AMRAP

9 Burpee Box Jumps

9 Push Press (105/75)

9 Chest-to-Bar Pull-Ups

C. Accessory Work

3x 8 Bench/Floor Press

     8 DB Rows

​

3x 10 Hollow Rocks + :10 Hollow Hold

​

Tuesday December 29, 2020

A. Strict Press

Establish 1RM

And

B. 3 Rounds For Time

25 Kettlebell Swings (53/35)

20 Box Jumps (24/20)

15 Push-Ups

10 Ring-Dips

400M Run

C. Optional

3 x Max Strict Pull Ups

- Rest 2:00 between sets

​

Tuesday December, 22 2020

A. Skill Work: Double Unders

B. For Time:

500M Row

Then…

3 Rounds

20 Double Unders

16 Alt Dumbbell Snatches (50/35)

12 Push-Ups

Then…

500M Row

C. Accessory:

3 Rounds:

5 Behind the Neck Press

100M Overhead Plate Carry

​

Thursday December 17, 2020

A. Strict Push/Pull

Pull:

3 Rounds

5-10 Pull-up Negatives

5-10 Strict Pull-Ups

5-10 Feet Elevated Ring Rows

Push

3 Rounds:

:15 Static Hold (at top of rings)

5 Ring Dip Negatives

:10 Bottom of the Dip hold

3-5 Ring Dips/ Matador Dips

​

B. Chest to Bar Drills

3 Rounds

5 Banded Push Aways

5 Strict (assisted or unassisted) Chest-to-Bar Pull-Ups

10 DB/KB “Bat Wings”

C. Pistol Progression

​

Monday December 14, 2020

A. Strength: 3-position power clean

Every :90 for 9 min

1 high hang pc + 1 hang pc + 1 pc

B. For time:

100 double unders

50 med ball sit ups (20/14)

25 hang squat cleans (75/55)

80 double unders

40 med ball sit ups

20 hang squat cleans (85/65)

60 double unders

30 med ball sit ups

15 hang squat cleans (95/75)

40 double unders

20 med ball sit ups

10 hang squat cleans (105/85)

C. 3x10 strict hanging L-sits

​

Wednesday December 9, 2020

”I Go, You Go”

Part A:

Every Minute For As Long As Possible

Min 1: 1 Push Press (95/65) + 1 Burpee

Min 2: 2push Press+ 2 Burpees

Min 3: 3 Push Press + 3 Burpees And So On

...And So On

**Emom Ends When Partners Are Unable To Complete Reps in a round

​

Rest 4 Min

​

Part B:

In 10 Min Window:

In With Partner, Complete 6 (3 Rounds Each)

12 Kbs (American)

6 Med Ball Slams

3 Dead Lifts

In Remaining Time, Max Alternating Med Ball Step Ups

​

​

Friday December 4, 2020

A. Double-Under Drills

B. "Evil Annie"

50-40-30-20-10

Double-Unders

Sit-Ups

*5 Thrusters (115/85) After Each Round

C. Cash Out

3x10 Barbell Rollouts

Tuesday December 1, 2020

​

A. Strength: Strict Press

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 85%

​

B. "Incredible Hulk"

20:00 AMRAP

5 Deadlifts (115/75)

5 Front Squats

5 Push Press

5 Back Squat

​

​

C. Mobility

Thursday November 26, 2020

NO CLASS

​

HAPPY THANKSGIVING

Wednesday January 13, 2021

​

A. Overhead Squats

10:00 E2MOM

1 Pause OHS (5 sec pause in bottom of Squat)

+ 2  OHS

B. 12:00 EMOM

Min 1: 5 Hang Power Snatch (105/75) + Max Unbroken Toes-to-Bar

Min 2: 15/12 Cal Row

Min 3: 5 Thrusters (105/75) + Max Toes-to-Bar

Min 4: 100M Sprint

C. 4x10 Barrel Rolls

​

Friday January 7, 2021

A. 10:00 E2MOM Deadlift

Set 1: 10 @ 50%

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

B. 4 Rounds For Time

8 Front Rack Lunges (95/65)

8 Sit-Ups

6 Hang Squat Cleans (95/65)

6 Handstand Push-Ups

4 Thrusters (95/65)

4 Muscle-Ups (Scale: 8 Pull-Ups + 8 Dips)

C. Overhead Mobility Work

​

Monday January 4, 2021

A. Clean & Jerk Complex

Every :90 for 9:00

1 Clean Deadlift + 1 Hang Power Clean + 1 Jerk

B. 15-12-9

Front Squats (115/85)

30-24-18

Alternating Dumbell Snatch (50/35)

-500M Row after each round-

C. Mobility

​

Monday December, 28 2020

A. 10:00 E2MOM Tempo Front Squats

Sets 1 & 2: 5 @ 60%

Sets 3 & 4: 3 @ 65%

Set 5: 2 @ 70%

B. Bergeron Beep Test

EMOM…for as long as possible

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

C. 3x :30 Plank + 10 Plank Leg Raises & 10 Plank Arm Raises

​

Monday December 21, 2020

12 Days of Christmas WOD

​

1 100m Run

2 Front Squats (135/95)

3 Clean & Jerks (135/95)

4 Handstand Push-Ups

5 Wallballs (20/14)

6 Kettlebell Swings (53/35)

7 Toes-to-Bar

8 Box Jumps (24/20)

9 Pull-Ups

10 Sit-Ups

11 Deadlifts (135/95)

12 Bar-Over Burpees

​

Wednesday December 16, 2020

A. Snatch Complex

1 Power Snatch + Snatch Balance + 1 Overhead Squat

8:00 E2MOM

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4: 70%

*% Based on Snatch 1RM

B. 16:00 EMOM (4 Rounds)

Min 1: 10 Pull-Ups

Min 2: 5 High Box Jumps (30/24)

Min 3: 5 Power Snatch (95/65) + 5 Overhead Squats (95/65)

Min 4: 12/9 Calorie Row

C. 3 x 12 Rower Pikes (or Knee Tucks)

​

Friday December 11, 2020

A. Back Squats: 10 min E2MOM 

Tempo 33X1

​

 Set 1-3: 3 @ 75%

 Set 4-5: 2 @ 82.5%

​

B.  7:00 AMRAP

9 Front Squat (115/85)

7 HSPU  

5 C2B

-2:00 rest-

6:00 AMRAP

9 Power Snatch (105/75)

7 HSPU  

5 C2B

-2:00 rest-

5:00 AMRAP

9 OHS  (95/65)    

7 HSPU  

5 C2B

​

C. Mobility

​

Tuesday December 8, 2020

Gymnastics

​

Push/Pull Program Week 1

Thursday December 3, 2020

​

Gymnastics Skill Work

​

Push/Pull Program Week 1

Monday November 30, 2020

​

A. 12:00 E2MOM

1 Pause OHS + 1 OHS

B. 4 Rounds

8 Power Snatches (95/65)

10 Push Ups

12 Box Jumps (24/20)

C. 4x100M Sprints

Wednesday November 25, 2020

A. E2MOM 10:00

3 Deadlifts

*work to heavy set of 3*

​

B. 3 Rounds

4:00 Window:

60 Double Unders

30ft Front Rack Walking Lunges (95/65)

15 T2B

Max Wall Balls in remaining time

-Rest 2:00-

*Score: number of wall balls

​

​

C. 4x:30 FLR