A. DB Hip Power Snatch x5/ arm x5 Rest 2:00 *Increase weight 5-10 lbs
B. 5K Tempo Run
4 Rounds
3:00 Run at Goal 5K Pace
2:00 Active Rest
*Pick gymnastic movement of choice to practice during active rest
for 6-8 Reps / round
Extra Credit / Cool down
15:00 Easy Walk, Row, Bike
A. 12:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 Strict Pull-ups
Min 3 – 10 Goblet Squats
B. E3 O3
Back Squat x2x5 by feel, try to increase sets from last week
then..
1 Set Max Reps @ 5 RM, 20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down
A. E2O2 6 Sets
3-4 UB Power Jerks
3-4 Kip TTB
*Do jerks immediately followed by TTB then rest remainder of the 2:00
B. 3 Rounds @ 90-100% effort
8 UB Thrusters
300 M Run
Rest 3:00
*Build weight each set, must be unbroken
*Thruster weight recorded
Extra Credit
15:00 Easy Walk/Run
“The greatest gift of life is friendship, and I have received it.” -Hubert H. Humphrey
| Matthew | 75 |
| Vy | 70 |
| Gage | 115 |
| Adrian | 75 |
| Suzy | 40 |
| Cody | 105 |
| Janet | 70 |
| Brian | 75 |
| Sarah | 60 |
| Humberto | 70 |
| Mitch | 95 |
| Dayna | 85 |
| Jillian | 45 |
| Kristi | 45 |
| Kelly | 70 |
| Valeria | 45 |
| Zeus | 85 |
| Lori | 55 |
| Jose | 98 |
| Lane | 115 |
| Tow Matt | 115 |
| Ryan | 115 |
| LaShea | 75 |
| Jenny | 80 |
| Ray | 115 |
| Isaiah | 120 |
| Nicole | 85 |
| Mer | 65 |
| Daniel | 95 |
| Dustin | 75 |
| Sean | 85 |
| Erica | 85 |
| JoAnna | 75 |
| Jeanette | 25 |
A. 5 Rounds
1 Power Clean
3-5 Kip CTB Pull-ups
Rest 2-3 minutes
*Build Clean weight each set
B. 8:00 AMRAP
5 Hang Squat Cleans @ 135/95
10 Box Jump Step Down @ 24/20
15 Double Unders
*Reps Recorded
Extra Credit
Accumulate 3:00 in Chin over bar hold
“Sure I am of this, that you have only to endure to conquer.” -Winston Churchill
| Vy | 135 |
| Lee | 93 |
| Sarah | 121 |
| Suzy | 105 |
| Sissy | 102 |
| Adrian | 102 |
| Mel | 76 |
| Jackie | 195 |
| Lori | 60 |
| LaShea | 110 |
| Jose | 96 |
| Gilbert | 116 |
| Cody | 125 |
| Page | 121 |
| Dayna | 125 |
| Zeus | 120 |
| Lane | 105 |
| Silas | 90 |
| Eric | 105 |
| Isaiah | 129 |
| Ray | 124 |
| Mark | 134 |
| Matt | 98 |
| Katy | 125 |
| Janet | 150 |
| Daniel | 95 rx |
| Sean | 85 @ 115 |
| Mark | 95 rx |
| AG | 121 rx |
| Amber | 92 @ 85 |
| JoAnna | 91 rx |
| Chris | 120 rx |
| Pam | 120 @ 55 |
| Marco | 75 @ 115 |
| Nicole | 120 |
| Leah | 115 |
| Alex | 155 |
| Carrie | 90 |
| Chad | 91 |
| Chandan | 95 |
| Miguel | 100 |
| Jon | 105 |
| Madison | 93 |
| Rahul | 127 |
| Christine | 150 rx |
| Eduard | 157 @ 115 |
| Ash | 90 @ 55 |
| Komal | 90 @ 55 |
| Shelby | 121 @ 115 |
| Vamsi | 128 @ 65 |
10:00 am Class:
30 Thrusters @ 95/65
30 Pull-ups
30 Box Jumps @ 24/20
30 Toes To Bar
30 Back Squats @ 95/65
*2-3 Person teams
*Every minute whole team does 3 burpees
*Time Recorded
Join us at 9:00 am for our Community WOD – Friends and Family Welcome!
A. 12:00 Alt. EMOM
Odd: 3 Power Clean by feel
Even: 3-5 Pistols / leg
*Power Clean weight Recorded
B. 3 Rounds @ 80-85% effort
8 Hang Power Clean @ 60-65%
12 Goblet Squats
rest 3:00
3 Rounds @ 80-85% effort
8 Hang Power Clean @ 60-65%
12 Goblet Squats
Extra Credit /Cool down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts
Tomorrow at 9:00 am! Bring your friends!
REGISTER HERE
A. DB Snatch x3-5/ arm x5 Rest 2:00 *Same weight as last week, try to get to 5 reps / arm
B. in 30:00 Complete:
3 Rounds
15 KB Swings @ 24/16
15 Burpees
then in remaining time…
AMRAP
5 Pull-ups
10 Step-ups /leg
20 Double Unders
*Total Reps of AMRAP Recorded 1 Round = 35 Reps
Extra Credit
Accumulate 3:00 in FLR
“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” –Alexander Graham Bell
A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 L-Sit Chin-up or :30-:40 L-SIt Hold / Hang
Min 3 – 10 total Corner Wipers
B. Strict Press
x5 reps x3 sets @ 50, 60, 70%
x3x3 @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets
C. E2O2
Back Squat x3x6 by feel
*Try to improve 3-5% from last week
then..
1 Set Max Reps @ 5 RM, 20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down
Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts
“Every accomplishment starts with the decision to try.” –Albert Einstein
A. 18:00 EMOM
Min 1- 6-8 UB Power Jerks
Min 2- 6-8 UB PL Shoot Throughs
Min 3- 10-15 UB Wall Balls
B. 4 Rounds @ 90-100% effort
8 UB Hang Squat Cleans
300 M Run
Rest 2:00
*Build weight each set, must be unbroken
*Weight Recoreded
Extra Credit / Cool Down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts
“In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept destructive criticism. Without 100% dedication, you won’t be able to do this.” –Wilson Mizner
A. 12:00 Alt. EMOM
odd: Snatch Complex
1 Snatch DL + 1 Hip Power Snatch + 1 Hang Power Snatch
Even: 3-5 Strict Horizontal Ring Rows @ 30X0
*Record Complex Weight
B. 8:00 EMOM
3 DL @ 65-70%
C. 6:00 @ 80-85% effort
5 Hang Power Cleans @ 135 / 95
5 Front Squat
5 Burpee Pull-ups
rest :90
6:00 @ 80-85%
10 Tic Tacs / Side
10 Half Moons
200 M Run
Extra Credit
15:00 Cool down Easy Walk / Row / Bike
“Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill
