WOD - Class Programming
Friday, April 28
“Ten people who speak make more noise than ten thousand who are silent.”
- Napoleon Bonaparte
Gym Happenings
Open Gym Peeps: Reminder to please sign in on the iPad or on you phone in your zen planner app once you get to the gym, thanks! Much love to ya’ll!
Strength
Weighted Pull-up
Heavy 3
*use bands for assistance if needed
Metcon
Amrap 10
1 rope climb
5 cleans 95/135
XT
Clean 6 x 3 / 75%
*do this before
Thursday, April 27
“Nobody who ever gave his best regretted it.” - George Halas
Rebuild
3-5 sets 6-15 reps
Landmine step back press
Rotational airborne lunge
Band step back row
Metcon
12 rounds
6/8 cal bike
8 Jumping lunges
6 clapping push-ups
*20 minute time cap
Rebuild
3-5 sets
Single leg sissy squat 10-15 each
Plank pull through 10 each
Bottoms up KB carry 100’ per hand
Wednesday, April 26
“Honest disagreement is often a good sign of progress.” - Mahatma Gandhi
Strength
Overhead squat
Heavy 3 from the floor
50-60-70-80-85-90%
Metcon
“Mojito”
3 rounds for time
Run 400m
9 snatches 55/95
12 toes to bar
XT
Snatch 6 x 3 / 75%
*do this before class strength
Tuesday, April 25
“Love is like a faucet, it turns off and on.” - Billie Holiday
Rebuild
3-4 sets 8-10 reps each
*increase weight each set
Tempo 31x1
SA bench press
SA DB row
Split squat
Metcon
EMOTM for 20:00
even minutes: 15/12 cal row
odd minutes: 15 burpees
*Rx = completion
*scaled = write your total volume for row & burpee
Rebuild
3-4 sets
Back ext 3-6 reps
SA farmer carry 100’ per hand
Monday, April 24
“The world belongs to the energetic.”
- Ralph Waldo Emerson
Strength
Push Press
Heavy 3 from the floor
50-60-70-80-85-90%
Metcon
4 rounds
Amrap 4:00
10 push presses 115/75
15 deadlifts 115/75
Max cal bike in remaining time
Rest 2:00 between rounds
XT
Clean deadlift 100-120% of clean
*work on keeping an upright torso off the floor.
Sunday, April 23
“Meditation is a social and political act. Listening and not-doing are actions far more powerful than most of us have yet begun to realize.”
― Joan Tollifson
Women's WOD
”Meghan McAdams”
800 m run
700 m row
60 air squats
50 sit ups
600 m run
500 m row
40 air squats
30 sit ups
400 m run
300m row
20 air squats
10 sit ups
200m run
100 m row
10 air squats
5 sit ups
Saturday, April 22
“The best proof of love is trust.” - Joyce Brothers
Gym Happenings
POTLUCK!! TODAY 5pm, Can’t wait to see ya’ll!!
Rebuild
4 sets
Step down DL 6/6
SA pull-up negatives 6/6
4 sets
Step-up curl 6/6
¼ get-up press 6/6
4 sets
Pump fake ball slam 8
Split squat ball cop 6/6
Carry until the end of class.
Community WOD
5 rounds for time:
60 wall balls
6 rope climbs
60 cal bike
Friday, April 21
“Perfection is the child of time.” - Joseph Hall
Gym Happenings
POTLUCK!! TOMORROW! (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Strength
Overhead squat - Heavy 3
50-60-70-80-85-90%
If you don’t have a 1rm simply take 5-6 sets to build up in weight to a heavy 3 reps.
Metcon
6 rounds for time:
Run 200m
12 DB snatch 35/50
12 DB goblet walking lunges 35/50
XT
Snatch 6x3 - 75%
*do this before class strength
Thursday, April 20
“A weed is but an unloved flower.” - Ella Wheeler Wilcox
Gym Happenings
POTLUCK!! This Saturday (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Rebuild
3-4 rounds ( tempo 31x1 )
Underhand yates row 4-6
SL goblet sweep squat 3-5 each
½ kneeling windmill 3-5 each
Metcon
AMRAP 15
45 Double unders
30 KB swings
15 Toes to bar
Rebuild
3-4 rounds
Band pull throughs 12-20 ( tempo 31x1 )
4 way dead bugs 8-12 ( tempo 31x1 )
Sled push 100’
Wednesday, April 19
“The hardest thing to understand in the world is the income tax.” - Albert Einstein
Gym Happenings
POTLUCK!! This Saturday (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Strength
Front squat - Heavy 3
50-60-70-80-85-90%
Metcon
15-12-9-6-3
Thrusters 95/65
Bar facing burpees
XT
Push press
6x3 / 75%
*use 55-65% of jerk max if you don’t know your push press 1rm.
Tuesday, April 18
“Find something you're passionate about and keep tremendously interested in it.” - Julia Child
Gym Happenings
POTLUCK!! This Saturday (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Rebuild
3-4 sets ( Tempo 31x1 )
KB windmill 5/5
KB goblet split squats 5/5
Axle bar glute bridge 10
Metcon
3 rounds for time:
18/14 cal Bike
16 pull-ups
12 box overs
Rebuild
3-4 sets
3-5 pull-ups Tempo 31x1
Plank pull throughs 8-12
Sled push 100’
Monday, April 17
“It ain't the heat, it's the humility.” - Yogi Berra
XT
Bench
Heavy 3
50,60,70,80,85,90%
Metcon
Amrap 20:
20/15 cal row
20 push-ups
20 deadlifts 135/95
XT
Clean 6 x 3 / 75%
Sunday, April 16
“Do the best you can with yourself and hope for the best.” - Loretta Lynn
Women's WOD
“Kelly”
5 rounds for time:
400m run
30 box jumps 20”
30 wall balls 14lb
Saturday, April 15
“Innovation distinguishes between a leader and a follower.” - Steve Jobs
Rebuild
4 rounds
Tempo 31x1
8 Hip ext.
8 GHD sit-up
Sled press 25’
Sled row 25’
4 sets of
Landmine twist
Landmne reverse lunge
Sled curl 25’
Sled tricep ext 25’
Community WOD
Amrap 28
Run 400m
While buddy does:
Amrap
10 SA KB thruster
20 SA KB swings
*when run buddy comes in they will pick up where the inside buddy leaves off.
Friday, April 14
“The world is a book, and those who do not travel read only a page.” - Saint Augustine
Strength
Clean
Heavy 3
Metcon
3 rounds
Amrap 5
5 strict pull-ups
5 burpees to the bar
5 cleans 105/155
Rest 1 minute
XT
Front squat
6x3 / 75% of clean
*class strength do 6 x 3 / 75%
Thursday, April 13
“We are no longer happy so soon as we wish to be happier.” - Walter Savage Landor
Rebuild
3-4 sets of 3-6 reps
KB ½ kneeling windmill
KB ¼ get-ups
KB bottoms up press
Metcon
3 rounds for time:
5 back ext.
100’ D ball carry
3 rounds for time:
5 box jump 30/24
10 candle sticks
3 rounds for time:
15 True push-ups
1:00 L-sit
*order doesn't matter
*rest as needed between each
Rebuild
Metcon but not for time.
Wednesday, April 12
“All change is not growth, as all movement is not forward.” - Ellen Glasgow
Strength
Snatch / Heavy 3
*build-up suggestions 50,60,65,70,75,80%
Metcon
For Time:
100 double unders
20 Snatches 75/115
20 Overhead squats 75/115
100 double unders
XT
Overhead squats
6x3 / 75% of snatch
*for class strength do snatch 6x3 / 70-75%
Tuesday, April 11
“The most effective way to do it, is to do it.” - Amelia Earhart
Rebuild
3-4 sets 8 each ( Tempo 31x1 )
8 Barbell hip thrusts
8 Pendlay rows
KB Goblet march 8 each leg
Metcon
Amrap 20
20/14 cal Row
20 Wall balls 14/20
Rebuild
3-4 sets 8 each ( Tempo 31x1 )
Cyclist squats
DB curl
DB hex press
Monday, April 10
“One way to get the most out of life is to look upon it as an adventure.” - William Feather
Strength
Push press - Heavy 3
*Take about 5-6 sets to build up to a heavy set of 3.
Metcon
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 55/75
10 push presses 55/75
XT
Snatch High pull
6x3 / 75% of snatch
*for class strength do 6x3 / 50-55% of jerk
Sunday, April 9
“Easter is meant to be a symbol of hope, renewal, and new life.” - Janine Di Giovanni
Women's WOD
“Natalie”
12 min emom:
20 ball slams
20 weighted sit ups
3 min dance break
12 min emom:
15 burpees
15 box step ups