WOD - Class Programming
Tuesday, May 9
“If you do not think about your future, you cannot have one.” - John Galsworthy
Rebuild
3 sets 8-12 Tempo 31x1
SA bottoms up KB press
Cross body KB RDL
KB torso row
Metcon
Amrap 15
15/12 Bike
10 Toes to bar
Goblet KB carry 100’ - 53/70
Rebuild
4 rounds
Tuck up 10
Goblet carry 100’
Single leg slider squat with ½ circle 6 reps each
Monday, May 8
“Even death is not to be feared by one who has lived wisely.” - Buddha
Strength
Back squat Heavy 3
50,60,70,80,90%
Metcon
For time:
10 snatches 75/115
10 snatches 85/125
10 snatches 95/135
XT
Snatch 4-6 x 3 / 80% ceiling
Snatch high pull 3-4 x 3 120% ceiling
Back squat 6-8 x 3 / RPE 8
Sunday, May 7
“Each time you love, love as deeply as if it were forever.” - Audre Lorde
Women's WOD
“Cindy”
AMRAP 20
5 pull-ups
10 push-ups
15 air squats
Saturday, May 6
“The scientific theory I like best is that the rings of Saturn are composed entirely of lost airline luggage.” - Mark Russell
Rebuild
3 sets
KB SL DL 5/5
KB windmill 5 each
3 sets
KB turkish sit-ups 5 reps
KB front rack reverse lunges 10 reps each (light)
3 sets
KB torso row 10 reps each
KB hip to halo 5 each
Community WOD
3 rounds for time: ( with a buddy )
Row 800m total *alternate every 200m
8 rounds
7 V-ups
7 burpees
7 thrusters 35/45
*Alternate full rounds
*30 minute time cap
Friday, May 5
“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” - Arnold Bennett
Strength
Front squat Heavy 3
50,60,70,80,85,90%
Metcon
Amrap 12
24/18 Cal Bike
24 KB swings
24 push-ups
XT
Front squat 4-6 working sets of 3 RPE 9
Push press 4-5 working sets of 3 RPE 8
Thursday, May 4
“Reading is to the mind what exercise is to the body.” - Joseph Addison
Rebuild
3 sets 8-12 Tempo 31x1
DB close grip floor press
Alternating front rack DB step-up
Bulgarian Row
Metcon
5-4-3-2-1
Rope Climbs
18-14-10-6-2
Box jump overs
Rebuild
3-4 rounds
Skater Jumps 10/10
Crush grip DB curl 10
Tuck up 10
Wednesday, May 3
“Change your life today. Don't gamble on the future, act now, without delay.” - Simone de Beauvoir
Strength
C&J Heavy 3
50,60,65,70,75,80%
Metcon
Amrap 15:00
20/15 cal row
20 SA DB C&J’s 35/50
20/15 cal row
20 SA DB OH lunges 35/50
20/15 cal row
20 SA DB thruster 35/50
*On DB alternate hands every 5 reps.
XT
Clean and Jerk or variation - 4-6 working sets of 3 @ 80% ceiling
Clean deadlift - 4-6 working sets of 3
*This work is independent from class, build up, then stay at your top weight for 4-6 sets on both exercises. This is accumulation of volume at higher weights, this is how we truly push our results on the XT program.
Tuesday, May 2
“Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.” - William Blake
Rebuild
3 sets 8-10 reps
*Tempo 31x1
Cross body DB RDL
SA suitcase rear foot elevated split squat
SA SL glute bridge DB floor press
Metcon
4 rounds for time:
400m run
15 pull-ups
Bike 15/12 cals
Rebuild
3-4 sets
SA eccentric ring pull-up 5-10 reps per side
Bottoms up KB carry 100’/100’
Plank pull throughs 10 reps per side
Monday, May 1
“People change and forget to tell each other.” - Lillian Hellman
Gym Happenings
New Cycle Alert! Happy May Ya’ll, new cycle starting today, this will be a olympic lifting and squat focused cycle, it will be variable each day, so some days it could be Snatch, other days it could be back squat. The XT program will be written independently from the main class strength, very similar to the way it’s been the past 3 weeks. The main movement will be the same, but the sets and reps could be different. For the XT program we will also be implementing the RPE system, enjoy!
RPE system
Could have done:
10 - 0 more reps, 0 more weight. True max
9.5 - 0 more reps, but could add more weight
9 - 1 more rep
8.5 - 1 more rep, but could add more weight
8 - 2 more reps
7.5 - 2 more reps, possibly 3
7 - 3 more reps
6 - 4 or 5 more reps
Strength
Snatch Heavy 3
50,60,65,70,75,80%
Metcon
For time:
100 double unders
50 dumbbell snatches 35/50
100 double unders
50 burpees
XT
Snatch 3 x 3 / 80% ceiling
*build up and do 4 sets across at your top weight.
Snatch high pull 3 x 3 / 120% ceiling
*bar should go above the belly button.
Back squat 6-8 x 3 RPE 8
*Do 6-8 build sets of 2-3 to a top set of RPE 8
Sunday, April 30
“Let us always meet each other with smile, for the smile is the beginning of love.” - Mother Teresa
“Jody”
10 min emom:
Odds: hill run
Evens: 15 thrusters
Rest 1:00
8 min emom:
Odds: 15 kb swings
Evens: 12 cal bike
Rest 1:00
6 min emom:
Odds: 10 push up
Even: 10 v up
Saturday, April 29
“It is not sufficient to see and to know the beauty of a work. We must feel and be affected by it.”
- Voltaire
Rebuild
3-5 sets 6-15 reps
Landmine screwdriver
Hip thrust single leg negative
Hollow SA floor press
3-5 sets 6-15 reps
Copenhagen march
Landmine reverse lunge
Tricep ext.
Community WOD
For time, with a buddy:
400m run
40 sit-ups
400m single arm carry
40 sit-ups
40 Single arm box overs
40 sit-ups
400m single arm carry
40 sit-ups
400m run
*40 min time cap
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’