Mon, Nov 18, 2024

Wod

1) 15 mins to find heavy complex:

2 power cleans + 2 squat cleans

2) Every 2:00 x 12 sets (3 of each)

Set 1: Echo Bike cals Rx1 20/16 Rx2 18/14 Rx3 15/12

Set 2: 10 deadlifts + 10 hang cleans + 10 front squats Rx1 155/105 Rx2 135/85 Rx3 115/65

Set 3: Shuttle Runs (D/B =1) Rx1 10 Rx2 8 Rx3 6

Set 4: Wallwalks Rx1 7 Rx2 5 Rx3 4

Tues, NOV, 12, 2024

WOD

1) 3 RFT

Row 250/225m

20 One arm DB snatch Rx1 70/50, Rx2 60/40, Rx3 50/25

20 HSPus Rx2 12 HSPus , Rx3 20/15 push-ups

2) Shoulder Press

5 x 2 ascending

3) 11 min Amrap

10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55

20 Box jump overs 24/20

10 Hang Clean /Jerk - same

5 Burpees over Bar

Fri, Nov 8, 2024

Wod

1) 8 min EMOM:

Shuttle Run d/b Rx1 6 Rx2 5 Rx3 4

15 Single arm Hang Clean and jerks

15 Single arm Hang Clean and jerks (on other arm)

10 Turkish sit-ups with db

Rx1 45/25 Rx2 35/20 Rx3 25/15

2) Bench

10-8-6-4-2 ascending

3) 8 min EMOM

Bar hang Rx1 :40 Rx2 :30 Rx3 :20

Handstand hold against wall Rx1 :40 Rx2 :30 Rx3 :30 plank

Wed, Nov 6, 2024

Wod

For Time:

Buy in: 800 meter run with Sandbag or Wallball Rx1 30/20# Rx2 20/14#

40 ground to overhead with plate Rx1 45/35# Rx2 35/25

1000/900m BikeErg

30 ground to overhead

1.0/.9km Echo Bike

20 ground to overhead

1000/900m BikeErg

10 ground to overhead

Cashout 800 meter run with sandbag or WB

*Rx+ with a vest 20/14

Thurs, Oct 31, 2024

No 6:30pm class today

WOD

1) Back Squat

4x2 ascending

2) “Humans vs Zombies”

For Time:

400m Run

50 air squats

40 sit-ups

30 step ups 24/20”

20 burpees

10 pushpress Rx1 135/95 Rx2 115/75 Rx3 95/65

20 front squats

30 hang cleans

40 deadlifts

50 over the bar hops

400m Run

*Humans start the workout in the first group at 0:00, and then the zombies start at 3:00 and try to catch them through the workout.  If a human gets caught by a zombie they have to do 20 burpees at the end of the workout.  If a zombie does NOT catch anyone, they have to do 20 burpees at the end. The only people that do not have to do burpees is if a zombie catches a human or a human does not get caught by any of the zombies. Humans and Zombies will be determined by the coach. People can volunteer to be a zombie or they will be selected randomly. There will be on average 1 zombie for every 3 humans(this may be adjusted due to class size).

WED, Oct 30, 2024

WOD

1) 30 min amrap

Run 200m (100 Fwd/100 Bkwd)

Echo Bike 1,000/900m

10 KB side squats 70/53, Rx2 62/44, Rx3 53/35

Bike Erg 1,000/900m

10 KB side squats - same as above

Row 500/450m

10 plank DB rows Rx1 50/35, Rx2,40/25, Rx3 35/20

Ski 500/450m

10 plank DB rows - same as above

Mon, Oct 28, 2024

WOD

1) 3 RFT

Wallballs Rx1 35, Rx2 30, Rx3 25 20/14#

Run 200m

T2B Rx1 25, Rx2 20, Rx3 15

2) PWR Clean

12 mins to reach 2 rep TNG max

3) For Time

100 Dus Rx2 65 Dus, Rx3 150 singles

80ft Front rack DB lunges (2 DBs)

10 burpees

80ft Oh DB lunges (single DB)

10 Burpees

80 Ft Body weight lunges (no DB)

10 Burpees

100 Dus Rx2 65 Dus, Rx3 150 singles