Warm Up:
2 Rds of:
Strength: Squat Snatch 5Rds of 3Reps
WOD: AMRAP in 15 minutes:
9 – T2B
9 – Push Press 135/95lbs
9 – Hang Squat Cleans 135/95lbs
Warm Up: 2Rds 200m Run, 12-Walking Lunges, 12-Walking High Kicks, 6-Inchworms, 5 Box Jumps
HAVE IT YOUR WAY DAY! Work on your weaknesses.
Programmer suggestion: Snatch Drills
WOD: For Time
20 Burpees
50 KB Swings (Russian) 45/35
400 m run
40 Goblet Squats 45/35
20 Burpees
30 Push Ups
400 m run
20 Pull Ups
20 Burpees
10 T2B
400 m run
Cash Out
100 Double Unders
Fia’s Paleo
We are proud to announce our partnership with Fia’s Paleo! They offer fresh pre-made paleo meals delivered right to our gym for pick up! Take the thinking out of paleo and just eat! Visit Fiaspaleo.com for more information or stop in the gym and speak with us.
This will be awesome for all of the members who are participating in the Paleo Challenge. Life just got a little bit easier!
Noon Class Update
We now offer a Monday noon class. It starts up next Monday, May 4th. We now have a noon class on Monday/Tuesday/Thursday/Friday!
Warm Up: 2Rds of:
10 – Air Squats
30sec. Handstand Hold
10-Abmat Sit Ups
10-Side Lunges (low & slow)
Strength: Front Squats 5Rounds of 5Reps increasing weight each Rd.
WOD: 5 Rounds for time:
10 – Hang Power Cleans 95/65lbs
10 – Bar over Burpees
10 – Jumping Squats
10 – Wiper Blades L plate touch + R plate touch = 1
Advanced athletes: feel free to + up the weight to 115/75 or 135/95 if you are looking to make this spicier. ;)
We are officially in Week 4 of the Paleo Challenge! How is it going for everyone? Remember to turn in the point tracking sheets to earn your points for the week.
We are excited to announce that the Monday Noon Class will be starting next week, May 4th!
Warm Up: 2Rds of:
10-Burpees
10-Air Squats
10-Pass Throughs
10-Side Lunges (low and slow)
Skill: “Back to basics” Pull Up Progression 10-15min. Advanced Muscle Up progression Ring and or Bar.
WOD: For time:
“Cash in” 25 – KB Swings (American) 45/35lbs
3 Rounds of:
9 – OHS with a KB Right arm 45/35lbs
9 – OHS with a KB Left arm 45/35lbs
400m Run with a KB
3 – Wall Walks *** scale (prone, up to inchworm back to prone, feet stay stationary)
“Cash out” 25 – KB Swings (American) 45/35lbs
Warm Up: 2rds of:
200m Run
10-Sampson Stretches
30sec. Handstand Hold
10-T2B
Skill: “Back to basics” Coaches verify and correct your athlete’s on the 4 squats with the Bar only. “Virtuosity”= Performing the common, uncommonly well.
Air Squat, Front Squat, Back Squat, OHS. 15-20min. 5 minutes of work each squat position.
Focus on: Foot positioning, rack positioning, bottom position and over head positioning, powering up muscle group queuing.
WOD#1: “Fran” for time:
21 – 15 – 9
Thrusters 95/65lbs
Pull-Ups
rest, recover and if time permits
WOD#2: for time:
30 – OHS 115/75lbs
Warm Up:
400m Run “then”
2 rds of:
HERO WOD: “McGhee”
AMRAP in 30 minutes
5 – Deadlift 275/195lbs
13 – HR Push Ups
9 – Box Jumps 24″/20″
POST WOD: Grab a roller and focus on your gluts & lower back
A Friendly Reminder:
Warm Up:
2 Rds of:
Strength: 1 Rep MAX Clean & Jerk 20-25 min
WOD: 3Rds for time:
25 – Ground to Over Head 95/65lbs
25 – Wall Ball Shots 20/14lbs 10’/9′
Post WOD: Roll out posterior chain
