WOD - Class Programming
Friday, July 14
“Education is a progressive discovery of our own ignorance.” - Will Durant
Strength
Back squat 55% / 3 reps EMOM for 10:00
Metcon
5 rounds for time:
50 double unders
9 deadlifts
7 hang cleans
5 push jerks
75/115
XT
C&J 55% / 3 reps x 10 sets
Accumulate 30 strict dips
Thursday, July 13
“Art, in itself, is an attempt to bring order out of chaos.” - Stephen Sondheim
Rebuild
3 sets of 8-10 Tempo 31x1
SA Landmine press
DB Front foot elevated split squat
SA DB Rows
Metcon
Accumulate 1000’ of farmer carry sled drag AHAP In increments of 50’
Rebuild
Accumulate 1000’ of farmer carry sled drag AHAP In increments of 50’
Wednesday, July 12
“You are remembered for the rules you break.” - Douglas MacArthur
Strength
Bench 55% / 3 reps EMOM for 10:00
Metcon
5 rounds for max reps
1:00 each
Bike
Burpees
DB snatch 35/50
Rest
XT
Snatch 55% / 3 reps x 10 sets
Back extensions x 2 sets to failure
Tuesday, July 11
“Adventure is worthwhile.” - Aesop
Rebuild
3-4 rounds tempo 31x1
KB windmill 6/6
Reverse sled drag 100’
SL glute bridge 8/8
Metcon
Amrap 15:
Run 200m
20 Med Ball step-ups 20/24” 14/20lb
Run 200m
20 Med Ball ground to overhead 14/20
Rebuild
3-4 rounds
Med Ball step-up 20
Med Ball overhead carry 100m
Med Ball front rack carry 100m
Monday, June 10
“People only see what they are prepared to see.” - Ralph Waldo Emerson
Gym Happenings
New Cycle Alert! We Will be starting a Bench Press and Back Squat cycle this Week! The cycle will be 12 weeks with 2 month long waves and a mini peak in the final weeks! Today we are establishing a base line, then doing a mini-deload the rest of the week. If you miss testing day today, feel free to just test on Wednesday or Friday this week. Also, if you have movement limitations and these exercises don’t feel great on your body, feel free to discuss other movement options with your coach (deadlift, good morning, strict press… etc). Lets go!
Strength
Bench - Heavy single
Back Squat - Heavy single
* Suggested Build-Up:
50% / 5
60% / 4
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
For time:
50 pull-ups
50 toes to bar
XT
Accumulate:
30 strict pull-ups
30 straight leg raises
Saturday, July 8
“I don't go by the rule book... I lead from the heart, not the head.” - Princess Diana
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
For time:
300 double unders
*while someone hangs on pull-up bar
2000m row
*while someone holds a plank
100 cal bike
*while someone holds the bottom of a squat
*30 min time cap
Friday, July 7
“Natural beauty takes at least two hours in front of a mirror.” - Pamela Anderson
Strength
Back squat - EMOM
50% / 2
60% / 2
70% / 8 x 2
Metcon
Amrap 12
5 Left arm KB push jerks
10 left arm KB
Front squats
100’ left arm KB farmer carry
5 right arm KB push jerks
10 right arm KB front squats
100’ right arm KB farmer carry
XT
Jerk - EMOM
50% / 2
60% / 2
70% / 8 x 2
*30 ring dips
Thursday, July 6
“I choose a block of marble and chop off whatever I don't need.” - Auguste Rodin
Rebuild
3 x 8-12
Tempo 31x1
SA DB bench
SA DB row
Bulgarian split squat
Metcon
4 rounds for time:
10 Devil presses 35/50
20 walking lunges
30 sit-ups
Rebuild
4 rounds Tempo 31x1
Jefferson curls 2-4
Curtsy lunges 6-10 each
v-ups 8-12
Wednesday, July 5
“If it were not for hopes, the heart would break.” - Thomas Fuller
Strength
Deadlift - EMOM
50% / 2
60% / 2
70% / 8 x 2
Metcon
AMRAP 20:00
Run
Or
Bike
Or
Row
*pick one, two or all three for max meters or calories.
XT
Clean - EMOM
50% / 2
60% / 2
70% / 8 x 2
*do clean first during class and Clean deadlift second.
*30 pull-ups
Tuesday, July 4
“May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right.” - Peter Marshall
Community WOD
“Whitten”
5 rounds for time:
22 KBS
22 box jumps
400m run
22 burpees
22 wall balls
Monday, July 3
“The best way to cheer yourself up is to try to cheer somebody else up.” - Mark Twain
Strength
OHS - EMOM
50% / 2
60% / 2
70% / 8 x 2
Metcon
Amrap 15:
5 pull/ups
10 push-ups
15 air squats
20 double unders
XT
Snatch
OHS - EMOM
50% / 2
60% / 2
70% / 8 x 2
*do snatch first during class, then OHS second.
*Hanging leg raise & Back Ext. 2 sets, each to failure
Saturday, July 1
“Cure for an obsession: get another one.” - Mason Cooley
Gym Happenings
Tuesday July 4th we will be hosting a community workout at 10am! This will be the only class that day, and like all community workouts it’ll be free for everyone so bring your friends and family!
Rebuild
4 rounds
Reverse sled drag
100’
Landmine press 8/8
4 rounds 8 each
GHD hip ext.
Landmine row
3 rounds 12 each
DB twist curl
DB crush tri ext.
3 rounds 12 each
DB ext. Rot.
lateral raise
Tall kneeling pallof press
Community WOD
AMRAP 25:00
200m SA farmer carry
*while buddy does AMRAP push-ups
400m run
*while buddy does
AMRAP KB SDLHP
Friday, June 30
“I rarely draw what I see. I draw what I feel in my body.” - Barbara Hepworth
Gym Happenings
Tuesday July 4th we will be hosting a community workout at 10am! This will be the only class that day, and like all community workouts it’ll be free for everyone so bring your friends and family!
Strength
Jerk 14:00
Every :90
50% / 1
60% / 1
70% / 1
80% / 1
Every 2:00 4x1 / 90%
Metcon
4 rounds for time:
AMRAP Back squats *body weight
400m run
*for time and reps on back squat
XT
Back squats 4x1 / RPE 9
*30 ring dips
Thursday, June 29
“Friendship is certainly the finest balm for the pangs of disappointed love.” - Jane Austen
Rebuild
4 sets of 6 each
Tempo 31x1
KB Windmill
SL glute bridge
Rower pike ups
Metcon
10 rounds
3 strict Handstand Push-ups
6 Dub KB Farmer carry lunges 35/53
6/9 cal Bike
*20min cap
Rebuild
4 rounds
Zercher curtsey lunges 8/8
SA OH carry + SA farmer carry 100’ each
Band pull across 10/10
Wednesday, June 28
“Work is much more fun than fun.” - Noel Coward
Strength
Clean 14:00
Every :90
50% / 1
60% / 1
70% / 1
80% / 1
Every 2:00 4x1 / 90%
Metcon
AMRAP 8
4 Deadlifts 155/225
8 Pull-ups
24 Double unders
XT
Clean Deadlift
4x1 RPE 9
*30 pull-ups
Tuesday, June 27
“Don't forget to love yourself.” - Soren Kierkegaard
Rebuild
3 sets of 8-10
Tempo 31x1
Birddog row
Bridged floor press
Bulgarian split squat
Metcon
For time:
2k row
2:00 L-sit hold
Rebuild
4 rounds
L-sit hold :20
Reverse row position sled drag 100’
Dball carry 100’
Monday, June 26
“Education is the movement from darkness to light.” - Allan Bloom
Strength
Snatch 14:00
Every :90
50% / 1
60% / 1
70% / 1
80% / 1
Every 2:00 4x1 / 90% ceiling
Metcon
Amrap 12
6 OHS 55/115
10 Toes to bar
14 Bar facing burpees
XT
OHS - same as snatch
*Hanging leg raise & Back Ext. 2 sets, each to failure
Saturday, June 24
“To find out what one is fitted to do, and to secure an opportunity to do it, is the key to happiness.”
- John Dewey
Rebuild
All with Kettlebells:
3-5 sets of 3-5
Bottoms up press
Single leg deadlift
Gorilla rows
Split squats
4 rounds
Farmer carries 100’
Crawling 100’
Community WOD
Amrap 8:00
50 Double unders
AMRAP Sit-ups
Rest 2:00
Armap 8:00
20/15 cal bike
Amrap KB swings
Rest 2:00
Amrap 8:00
20/15 cal row
Amrap burpees
Rest 2:00
*with a buddy, both people working at a time. Score is total amount of the second exercise in each AMRAP.
Friday, June 23
“What we have once enjoyed we can never lose. All that we love deeply becomes a part of us.”
- Helen Keller
Strength
Back Squats
5 x 2 / 85% ceiling *sets every 2:00
Metcon
6 rounds for time:
6 Goblet alternating reverse lunges
6 SA DB alternating devil presses
6 SA DB thrusters
*buy out: 400m Bell carry (anyway)
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips
Thursday, June 22
“Study nature, love nature, stay close to nature. It will never fail you.” - Frank Lloyd Wright
Rebuild
3 rounds 6-10 reps
Tempo 31x1
DB hex press
DB rotational DL
Rower pike ups
Metcon
Amrap 15
10 Pull-ups
10 Ball slams
10 Box overs with ball
Rebuild
3-4 rounds 6-10 reps Tempo 31x1
Banded pull-ups
BW Step-ups
DBall carry 100’