Workout of the Day

A. 15:00 EMOM
Min 1-  Push Press x3x5 @ 80-85%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

B. For Quality
200m run
Then…
10 sets  
2 Muscle Cleans @ 95/65/35
2 burpees
Then..
400 M Run
Then…
25 Thrusters @ 95/65/35
Then..
200m run
*goal time 8-12 minutes

Optional ‘Cash Out’:
4 Rounds
12/ leg  Single Arm Suitcase
12 OVHD KBS
*Switch Arms each rounds

Come out on Saturday 10/22 for a free injury assessment with Airrosti
Schedule HERE

A. Pistols Progressions / Practice

B. 4 rounds
5 Overhead Squat @ 115lb / 75lb / 55lb front squat)
10 Power Clean & Jerk @ 115lb / 75lb / 55lb
15 Abmat sit-up
15 Lateral burpee-over-bar
1:00 rest
*Total time recorded

Scaling Guide:
– Goal 15 – 20 minutes, about 4:30 per round including the rest.
– Scale Up: 135/85lb barbell.
– If OHS are an issue due to mobility or inability to break parallel, complete it as front squats to keep the bar load higher for the clean and jerks.

Barbells for Boobs & BOOrunch!
Check out the details

A.5:00 EMOM
2 Hip Snatch + 1 Hang Snatch build to 55-60%

B.10:00 E202
Pause Squat Snatch x2x5 @ 65% (pause just below knee and pause in the bottom or squat)   

C. 10:00 E202
Snatch DL x3x5 @ 90-95% of Snatch

D.10:00 E202
3 Segment Clean x2x5 @ 50-60%
*Stops:
– Below Knee
– Hip
– Squat

Optional ‘Cash Out’:
4 Rounds
6 toes to bar (strict if you can)
40 double unders

October Athlete of The Month – Bobby Nussbaumer
Check out his interview

A. 14:00 EMOM
Min 1 – 2 Front Squats
Min 2 – 2 Strict Pull-ups (add weight as needed)
*Build up throughout the sets

B. “Stan” (Squat Only Fran)
21-15-9
Front Squats 95 / 65 / 35
Pull-ups
*10:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
12 Burpees
100 M Farmers Walk

Scaling Guide:
– Goal – 2:30 – 7:00

“Looking after my health today gives me a better hope for tomorrow.” – Anne Wilson Schaef

A. 18:00 EMOM
Min 1-  Push Press x2x6 @ 80-85%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

B. 5 Rounds
7 Deadlifts @ 135 / 85 / 55
7 Shoulder to OVHD @ 135 / 85 / 55
30 Double Unders
*10:00 Cap
*Time recorded

Optional ‘Cash Out’:
3 Rounds
:20 L-sit / Hang
20 Cal Row

Scaling Guide:
– 6 – 8 minutes Goal time
– scale up:DUs Must be UB, 155 / 105
– Only scale up if you think you can go sub 6 minutes  

“Nothing is so strong as gentleness, nothing so gentle as real strength.” -Saint Francis de Sales

A. 2 Person Team WOD
30:00 AMRAP
100 M kb suitcase carry (50M /  hand) @ 24K / 16K / 12K
8 Box jumps 24 / 20
8 left/8 right SA KBS @ 24K / 16K / 12K
8 TTB
16 burpees
*rounds + reps recorded
*Partners rotate after each exercise, everyone does all the work each round

A. 10:00 EMOM
Min 1- 5 Single Leg DL (right)
Min 2- 5 Single Leg DL (Left)

B. 14:00 EMOM
Min 1- Push Press x1x7 @ 80-85%
+
DB / KB Split Squats x2/leg x7

Min 2 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

C. 4 rounds
15 hang power snatches @ 95 lbs / 65 lbs / 16K KBS
30 double unders
*time recorded

Optional ‘Cash Out’:
3 Rounds for Quality
15 Russian Kb swings
100m kb suitcase carry

Scaling guide:
DUs:  20 reps including attempts –> 15 attempts + 15 Singles –> Singles
Scale up:  115/75lbs and 50 double no scale up if you’re not confident you could do listed WOD in 4:00 or less.

NIGHT OF CHAMPIONS TONIGHT!

A. 1 set of Max UB Kip pull-ups

B. 50-40-30-20-10
Double unders
Abmat sit ups
*Time recorded

Rest 10:00

C. 800 M Run Time Trial
*Time recorded

Check out the standards for this Friday’s Night of Champions competition! 

A.5:00 EMOM
2 Hip Power Snatch + 1 Hang Power Snatch build 50-55%

B.16:00 E202
Power Snatch x1x8 build to 80-85%

C.15:00 EMOM
Min 1 – 3 Back Squats or Box Squat
Min 2 – 3/ arm  SA Ring Row
Min 3 – Rest
*Build up throughout the sets

D. 8:00 EMOM
Min 1: 3-4 Handstand Push-up for Quality
Min 2: 5 GH Raises

Optional ‘Cash Out’:
2 Rounds
15 wall ball
200m run with medball

Farewell & Good Luck to Coach Zach!
You’ll be missed!

A. 15:00 EMOM
Min 1-  Push Press x3x5 @ 70-80%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

B. For time
12 shoulder presses @ 95 lbs / 55 lbs / 35 lbs
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run
*Time recorded

Optional ‘Cash Out’:
3 Rounds
12 UB dumbbell thrusters
40 double unders

Scaling Guide:
– 3:30 – 7 minutes
– scale up the barbell weight to 115/75 if needed
– Strict Presses should be heavy enough it takes 2-3 sets to finish

NIGHT OF CHAMPIONS || WODS Released