12pm-1pm Open Gym Only!
Strength
Push Jerk:
- 3-3-3-3-3
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Dumbbell Lunges (30/10)
- 300m Run
Columbus Day Schedule - 12pm Class Only!
Strength
Push Jerk:
- 3-3-3-3-3
Conditioning
5 Rounds for time:
- 200m Run
- 15 Ring Rows
- 10 Overhead Squats (75/55)
Strength
Push Jerk:
- 2-2-2-2-2
Conditioning
20 minute AMRAP:
- 20 Hand Release Push-ups
- 30 Abmat Sit-ups
- 400m Run
Strength
Push Jerk:
- 3-3-3-3-3
Conditioning
7 minute AMRAP:
- 10 Pull-ups
- 15 Box Jumps
- 20 Clam Crunches
*2 minutes Rest*
7 minute AMRAP:
- 10 Push-ups
- 15 Kettlebell Swings (Rx: 55#/35#)
- 20 Hollow Rocks
Strength
Push Jerk:
- 4-4-4-4-4
Conditioning
4 Rounds for time:
- 20 Dumbbell Snatches (Rx: 45#/30#)
- 20 Step-ups*
- 400m Run
*Rounds 1 & 3 of step-ups are weighted (Rx: 25#/15#). Rounds 2 & 4 are unweighted.
Time cap = 20 minutes
Strength
Push Jerk:
- 5-5-5-5-5
Conditioning
6 minute AMRAP:
- 12 Weighted Step-ups (Rx: 45#/30#)
- 24 Sit-ups
*Rest 2 minutes*
6 minute AMRAP:
- 12 Burpees
- 24 Clam Crunches
Accessory
3 Sets:
- 15 Side Plank Leg Raises (each side)
- 15 Band Pull-aparts
Strength
Push Jerk:
- 5-5-5-5-5
Conditioning
For time:
21-15-9:
- Box Jumps
- Kettlebell Swings (Rx: 55#/35#)
- Burpees
Buy-out = 1500m Row
Matt’s moving WOD!
For time:
- 25 Calorie Row
- 17 Back Squats
- 17 Push Press
- 50 Deadlifts
- 17 Push Jerks
- 17 Back Squats
- 43 Calorie Row
Barbell weight = Rx: 155#/105#
Strength
Push Jerk:
3-3-3-3-3
Conditioning
18 minute AMRAP:
- 10 Burpees
- 30 Wall Balls
- 500m Row
Push jerk
2-2-2-2-2+
Go heavy last set 2 plus but be safe good form
12 Wall balls ( 20/14)
6T 2 B
9 min Amrap
Core
20 birddogs
Side plank 30 sec each side
60 sec plank
X2
Squat Clean
2-2-2-2-1-1
moo more then 85% for the singles
10 Push Jerks ( 135/95)
20 Hanging Knee raise
Run 200 M
8 push jerks
15 Hanging Knee Raise
Run 400 M
6 Push Jerks
10 Hang Knee raise
Run 800 M
For time
Strict Press ( Pause at the rack)
3-3-3-3-3 75%
800 M Run
1 Dead Lift ( 95/75)
1 Hang Clean
1 Push Jerk
1 Front Squat
Ascending ladder
2-3-4-5 then back down
800 M Run
Core
Side plank
30 sec each side
20 birddogs
x2
Strength
Snatch:
- 2-2-1-1-1-1 (Advanced)
- 5-5-5-3-3-3 (Beginner)
Advanced rep scheme go heavier; beginner stay lighter
Conditioning
For time:
- 1000m Row
- 800m Run
- 50 Push Jerks (115#/85#)
- 800m Run
- 1000m Row
Time cap = 25 minutes
Core
3 Sets:
- 60 Mountain Climbers
- 40 Clam Crunches
- 20 Hip Bridges
Dead lift
5-5-5-5-5 65%
Focus good form
3 rds
7 Dead lifts ( 115/85)
10 clam crunches
7 Push jerks ( 115/85 )
Then
Run 600 M
Then
2 rds
7 Deadlifts
10 clam crunches
7 Push jerks
Run
400 M
Time cap 18 min
Core
60 second plank
X2
Back squat 80%
Every 90 sec
2-2-2-2-2 plus
For total reps
1st min
Push jerks (75/45)
2nd min
Ambat situps
3rd min
Russian KB swings (55 /35)
4th min rest
16 min or 4 rounds
Core
20 clam crunch
20 hollow rocks
20 situps
X2
Squat
5-5-5-5-5plus
15 Min AMRAP
5 DB Deadlifts
5 DB FS
5 DB Push Jerks
15 Toes to Dumbbell
Core
Side plank 10 leg raise
Side plank 10 leg raise
60 sec hand plank
X2
Strength
Pause Back Squat:
- 5x3 @ 80%
Conditioning
For time:
Buy in = 600m Run
5 Rounds:
- 5 Push Jerks (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
- 7 Back Squats (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
Buy out = 600m Run
Strength
Deadlift:
- 3-3-3-3-3
Conditioning
20 Minute AMRAP:
- 50m Walking Lunge
- 15 Push Jerks (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 2 Rope Climbs (Rx+: Legless ascents, L2: 6 Rope Get ups)
Partner WOD
For time:
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 90 Burpees
- 80 Deadlifts (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 70 Pull-ups (L2: Band)
- 60 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 Mile Run
Split all reps evenly. Run together.
Strength
Strict Press:
- 3x5
- Focus on form
Conditioning
For time:
- 1000m Row
Then, 5 rounds of:
- 15 Pull-ups (L2: Band)
- 7 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
