WOD - Class Programming
Wednesday, Dec 14
“My mother always used to say: The older you get, the better you get, unless you’re a banana.”—Rose (Betty White), The Golden Girls
Clean
55% - 3 reps
65% - 3 reps
75% - 4 sets of 3 reps
WOD
21-15-9
Deadlift 225/155
Bar facing burpees
XT
Clean deadlift
75% - 3 reps
85% - 3 reps
95% - 3 reps
105% - 3 sets of 3 reps
Tuesday, Dec 13
“I'm sick of following my dreams, man. I'm just going to ask where they're going and hook up with ’em later." — Mitch Hedberg
Rebuild
3 rounds
8/8 DB Rows
100’ farmer Carry
8/8 Kneeling press
WOD
5 rounds
1:00 each
Bench press BW
Double unders
Row for cal
Rest 1:00
Rebuild
3 rounds
8 DB Hex press
100’ Sled push
8 Ring face pulls
Monday, Dec 12
“A day without sunshine is, you know, night.” - Steve Martin
Gym Happenings
Hey ya’ll, Jacob here. I’m extremely happy with the results of the first strength cycle I’ve had the honor of subjecting you to. I’m very excited about our next cycle, we will be focusing on the:
Olympic lIfts! This will be a short and sweet 3 week cycle to get us through the holidays, then in January we will be switching to another strength focus program. Keep the feedback coming, it’s absolutely crucial! Happy Holidays!
Snatch
3 - 55%
3 - 65%
4 / 3 - 75%
*If you don't have percentages just take 2 light sets to build to a moderate working weight for 4 sets of 3 reps.
WOD
6 rounds for time of:
12 Wall balls 20/14
12 Sumo deadlift high pulls 70/53
XT
Snatch deadlift
3 - 75%
3 - 85%
3 - 95%
3 / 3 - 105% (moderate / heavy 3’s)
Sunday, Dec 11
No Women’s Class!
Sorry for the short notice ya’ll, we will resume regular schedule next week, thanks!
Saturday, Dec 10
“The meaning of life is whatever you ascribe to it.” - Joseph Campbell
REBUILD
3 rounds
10 Ring face pulls
50’ Reverse sled drag
:30 Face down GHD hold
3 rounds
¼ get-up heavy 2/2
100’ Suitcase carry
10 Ring tricep ext.
WOD
2 rounds
Amrap 6
16 SA alternating Devil Press 50/35
*Other buddy max cal row
Rest 2
Amrap 6
8 DB Box step overs 50/35
*other buddy max sit-ups
Rest 2
Friday, Dec 9
“A good artist lets his intuition lead him wherever it wants.”
- Lao Tzu
STRENGTH
Deadlift 1rm
55,65,75,85,95,105%
WOD
“Polarbear”
3 rounds for time:
Run 400m
20 air squats
12 Jerks 115/75
XT
Jerk, sets of 1
47,57,67,77,83,87%
Thursday, Dec 8
“Much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on.” - Steve Jobs
REBUILD
4 rounds
6/6 SA rows
6/6 Split squat
50/50’ SA front rack carry
WOD
“Porchclimb”
Amrap 18
18 cal Bike
12 push-ups
2 rope climbs
REBUILD
3 rounds
8 True push-ups
8 4 way dead bugs
100’ sled push
Wednesday, Dec 7
“The noblest pleasure is the joy of understanding.” - Leonardo da Vinci
STRENGTH
Bench 1rm
55,65,75,85,95,105%
WOD
“Painkiller”
4 rounds for time
8 Snatches 115/75
50 double unders
XT
Snatch, sets of 1
47,57,67,77,83,87%
Tuesday, Nov 6
“If you don’t know where you’re going, any road will get you there.” - Yogi Berra
REBUILD
4 rounds
6/6 SA press
6/6 SL deadlift
6-10 Ring w’s
WOD
“Paloma”
Amrap 12
12 Wall balls
10 burpees
8 pull-ups
REBUILD
3 rounds
8 Cyclist squat
8 Banded pull-ups
8 Glute bridges
Monday, Dec 5
“Absolute certainty is a privilege of uneducated minds and fanatics. It is, for scientific folk, an unattainable ideal.” - Cassius Jackson keyser
STRENGTH
Back Squat 1rm
55,65,75,85,95,105%
WOD
“Piña colada”
4 rounds for time:
20/15 calorie row
12 hang cleans 115/75
*Benchmark workout! Make sure you log your time!
XT
Clean, sets of 1
47,57,67,77,83,87%
Sunday, Dec 4
“Life is the art of drawing sufficient conclusions from insufficient premises.” - Samuel Butler
“Alex”
24-18-12-6
Bike calories
Weighted sit-ups 14lb
Deadlifts 85lb
Saturday, Dec 3
“Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” - Amy Poehler
REBUILD
TGU x 10
3 rounds
10 Ring tricep extension
10/10 archer ring row
25’ Glute band walk f&b
10 calf raises
WOD
4 rounds for time:
200m run
Left arm 25’ farmer carry walking lunge + 10 left arm front squats
200m run
Right arm 25’ farmer carry walking lunge + 10 right arm front squats
*alternate movements with a buddy
Friday, Dec 2
“You never know how strong you are until being strong is your only choice.” - Bob Marley
STRENGTH
Bench, sets of 2
55,65,75,85,95%
WOD
5 rounds for time:
16 DB snatches 50/35
8 burpees over the bell
XT
Snatch, sets of 1
55,65,75,80,85%
Thursday, Dec 1
“Not only must we be good, but we must also be good for something.” - Henry David Thoreau
REBUILD
4 rounds
6 Ring w’s
Table top hold :30
Reverse sled 25’
WOD
Amrap 15
5 Strict HSPU
10 Box jump overs 24”/20”
15 cal bike
REBUILD
3 rounds with landmine
6 / 6 half kneeling press
6 / 6 row
6 / 6 lateral lunge
Wednesday, Nov 30
“Great effort is required to arrest decay and restore vigor.” - Horace
STRENGTH
Squat, sets of 2
55,65,75,85,95%
WOD
3 rounds for time of;
Run 400m
20 medballs cleans 20/14
XT
Clean, sets of 1
55,65,75,80,85%
Tuesday, Nov 29
“Most folks are about as happy as they make up their minds to be.” - Abraham Lincoln
REBUILD
5 rounds
25’ Sled push
25’ crawl
25’/25’ SA suitcase carry
WOD
Amrap 20
20 cal Row
20 push-ups
20 cal bike
20 toes to bar
REBUILD
4 rounds
DB hex press 8 reps
DB incline row 8 reps
4 way dead bug 8 reps
*2222 tempo on all
Monday, Nov 28
“Art is the act of triggering deep memories of what it means to be fully human.”
― David Whyte
STRENGTH
Deadlift, sets of 2
55,65,75,85,95%
WOD
Amrap 10
10 SA DB thrusters 50/35
30 double unders
XT
Jerk, sets of 1
55,65,75,80,85%
Sunday, Nov 27
“Say yes and you’ll figure it out afterword.” - Tina Fay
“Candy”
5 rounds for time:
20 pull-ups
40 push-ups
60 air squats
Saturday, Nov 26
“The rustling of the leaves is like a low hymn to nature.” - James Ellis
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
REBUILD
3 rounds
50’ Reverse sled drag
15 Banded face pulls *pause at face
10 Kneeling zottman curls *slow
4 rounds
5 Glute bridges
5 Cyclist squats
5 4-way dead bugs
*tempo 3,1,2,1
WOD
Amrap 8
10 cal Bike
10 Swings 70/53
Rest 4
Amrap 8
10 cal Row
10 Wall balls 20/14
Rest 4
Amrap 8
1 Rope climb
1 building lap
*alternate full rounds
Friday, Nov 25
“Anything or anyone that does not bring you alive is too small for you.” ― David Whyte
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
WOD
4 rounds for max reps
Strict pull-ups
Burpess over the bar
Axle cleans 115 / 75
10m Shuttle sprints
1:00 each
:30 rest after each