Tuesday, May 16

“Have patience. All things are difficult before they become easy.” - Saadi

Gym Happenings

Women’s WOD is moving to Wednesday nights! starting this week, Wednesday May 17, 6:45pm.

Rebuild

3 sets 8-12 Tempo 31x1 

Cross body KB RDL

KB torso row 

SA bottoms up KB carry 100/100’ 

Metcon

4 rounds for time: 

500/400m row  

Run 400m 

Rebuild

4 rounds 

Bench Hamstring lift 8

Alt dumbbell curl 8/8

KOT SL Calf raise 8/8

Monday, May 15

“The arts don't exist in isolation.” - David Byrne

Gym Happenings

Women’s WOD is moving to Wednesday nights! starting this week, Wednesday May 17, 6:45pm.

Strength 

Front squat EMOTM for 10

3 front squats from the floor 65%

Metcon

AMRAP 20 

20 push-ups 

20 sit-ups 

20 body weight step-ups 

XT

Front squat  4-6 working sets of 3 RPE 9

Push press  4-5 working sets of 3 RPE 8

Sunday, May 14

“Motherhood is the exquisite inconvenience of being another person’s everything.” —Unknown

Happy Mothers Day To All The Moms!

-There will be NO Women’s WOD today.

Saturday, May 13

“Adopt the pace of nature: her secret is patience.” - Ralph Waldo Emerson

Gym Happenings

There will be no Women’s WOD tomorrow Sunday, 5/14. Enjoy your mothers day ya’ll!

Rebuild

3 rounds 

8 Bulgarian Row 

Copenhagen march :20 per side 

3 rounds 

½ kneeling KB chop & lift  6/6

Banded KB RDL 6/6

3 rounds 

Banded goblet cyclist squat 12 

Landmine press 8/8

3 rounds 

Ring curl 12

Ring tricep ext 12

Community WOD 

Amrap 24:00 

6 hang power snatches 

8 reverse lunges 

12/8 cal row 

*55/75 

*Alternate rounds with a buddy

Friday, May 12

“An effort made for the happiness of others lifts above ourselves.” - Lydia M. Child

Strength 

Deadlift Heavy 3 

50,60,70,80,90% 

Metcon 

Amrap 10: 

12 DB deadlifts 

9 DB hang squat cleans 

6 DB push jerks 

35’s/50’s 

XT

Clean and jerk variation - 4-6 working sets of 3 @ 80% ceiling

Clean deadlift - 4-6 working sets of 3 

Thursday, May 11

“It is amazing what you can accomplish if you do not care who gets the credit.” - Harry S Truman

Rebuild

3 sets 6-10 each Tempo 31x1 

DB tate press 

landmine zercher curtsy squats 6 each 

SL KB hip thrust

Metcon

5 rounds for time

10 Burpee pull-ups 

21 cross over jumps 

Rebuild

4 sets 

SA eccentric ring pull-up 5/5

Single leg calf raise 10/10

Contralateral deadbug 5/5 

Wednesday, May 10

“All great achievements require time.” - Maya Angelou

Strength 

Push Press Heavy 3

50,60,70,80,90% 

Metcon

For time: 

50 cal row - buy In

25-20-15-10-5 

Wall balls 14/20lb

Box jumps 20/24”

50 cal row - cash out

XT

Push press  4-5 working sets of 3 RPE 8

Front squat  4-6 working sets of 3 RPE 9

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