Wednesday WOD (7/8/15) Metcon fun.

jim

10 Rounds for time:
20 Double unders
1 Wall sprint
1 Rope climb
3 Forward rolls

Tuesday WOD (7/7/15) Snatch complex…

pu

First:
Work to a max wt. of this complex:
Power snatch +
Hang Squat Snatch +
Squat Snatch
(No rest between the 3 movements)
Then…
5 Rounds for time:
12 Pull-ups
12 Burpees
200m Run

Monday WOD (7/6/15) Pistols, Deadlifts, and Box jumps

BJ

Tabata Pistols
Then…
21-15-9
Deadlifts (65% of max)
Box Jumps (24/20″)

Friday WOD (7/3/15) Jewel Light Pole Challenge

Friday

Jewell Light Pole Challenge
For time:
Start at the bottom of the hill.
Run to first street light and back, then run to the second street light and back.
Continue this pattern to the street light on the top of the hill.
After returning to the gym:
1. Complete three maximum length L-sits.
*Record average of 3 attempts.
2. Complete three maximum length Bar Holds with bent knees.
*Record average of 3 attempts.

Thursday WOD (7/2/15) Strength work

PP

Complete in this order:
#1: 3 Rounds:
AMRAP for 1 minute of Power Snatches
*Rest 1 minute btwn rounds
(Start with 65-70% of max snatch; increase weight each round if possible)

 

#2: 4 sets of 6 Front Squats

 

#3: Push Press
5-5-5

JULY 4TH WEEKEND HOURS

4TH

JULY 4TH WEEKEND HOURS: We will have our normal class schedule on Friday, July 3rd and be CLOSED for the weekend. Enjoy the holiday with your family and friends and be safe!

Wednesday WOD (7/1/15) Accessory Work

plank

EMOM for 10 min:
Clean and Jerk – 3 reps

(you choose wt and use the same wt for all; can be squat cleans, power cleans or a combo)

Then…
EMOM x 12
4 Rounds of:
Min 1: 8 Straight-leg Deadlifts
Min 2: 40 second Plank Hold on elbows
Min 3: 40 Double unders

Tuesday WOD (6/30/15) Hulk Hogan

Tues

Back Squat
Work up to a 2 rep max
Then…
“Hulk Hogan”
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans (185/135)
7 Burpees

Monday WOD (6/29/15) 3 Stations

Mon

#1: AMRAP in 8 minutes:
Handstand push-ups

 

#2: 4 x 12 Db Bulgarian Split Squats (6/leg)
(you choose the weight)

 

#3: 8 Minute Tabata
Alternate Sit-ups and Push-ups

Saturday WOD (6/27/15) Fight Gone Bad.

FGB

“Fight Gone Bad”
3 Rounds:
1 minute at each station

 

Wall Ball Shots (20/14)
SDHP (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for Calories

(1:00 Rest between rounds)