Wednesday 1-18-17
Warmup
50 double unders
3 rounds
10 pull ups
10 push-ups
10 sit-ups
2 min rest
WOD
OHS
10-5-1-1-1-1-1-5-10
Tuesday 1-17-17
400 m run
3 rounds
10 deadlifts45/35
10 hang snatch 45/35
10 OHS 45/35
2 min rest
WOD
21-15-9
Deadlift 225/155
Ring dips
Monday 1-16-17
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 Kb swings 35/25
10 goblin squats 35/25
WOD
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensions
Take your time and perform each rep slowly and methodically.
Sunday 1-15-17
Open gym 2-3
*** please note, Monday we will only be open for one class at 10:00am.**
Saturday 1-14-17
“Fight gone bad”
3 rounds, rotating ea. min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Rows,
1 minute rest between rounds
Friday 1-13-17
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 sec front squat holds 45/35
2 min rest
WOD
21-15-9 reps of:
Dumbbell thrusters
pull-ups
Choose the heaviest dumbbells that you think you can use and still go unbroken. Same with the pull-ups.
Thursday 1-12-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
WOD
Press 1-1-1-1-1
Push-press 1-1-1-1-1
Push-jerk 1-1-1-1-1
Wednesday 1-11-17
Warmup
500 m row
3 rounds
10 hang cleans 45/35
10 presses 45/35
10 push-jerks 45/35
WOD
Tabata push-ups
Run 1 mile
Bottom-to-bottom Tabata squats
Tuesday 1-10-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Back squats
5-3-3-1-1-1-1-1
Monday 1-9-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
WOD
3 rounds
1000m row
4 min rest