Workout of the Day

A. Skill Warm-up:
6:00 EMOM
Power Snatch to OHS or Squat Snatch x3x6 build to 50-60%

B. 12:00 EMOM
Min 1 – 2-3 Power Snatch @ 75-85%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises, Increase press weight by 2-5% from last week

C. 5 rounds
4 squat snatch @ 95 / 65 35lb
(power snatch + overhead squat acceptable)
Ring dips @ 6 / 3 / 3 band assisted dips
20′ lateral shuffle x 10 “5 round trips”
(1 hand line touch each rep)

*Time recorded
*15:00 Cap

Scaling Guide:
– 6 – 11 minutes, about 1.5 min per round.
– Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips

Optional ‘Cash Out’:

3 rounds
50m farmer carry
15 burpees

A. Spend 10 minutes working up to a challenging (80-90%) power clean

B.“Back in Black”
3 rounds
5 power cleans @ 155 / 105 / 65
10 toes-to-bar
200m Run
5 power cleans (same)
10 toes-to-bar
200m Run
1:00 rest

*Time recorded
*20:00 Cap

*PreTest “Heavy Metcon”

Scaling Guide: 10-18 minutes, about 5 min per round including rest

Partner comps are the thing to do! 😉 Big congrats to partners Leah & Nicole and Jose & Ivan (not pictured) for their hard work at the Battle Royale II comp this weekend!
Now it’s your turn! Night of Champions is Friday!
Register here

A. 3 Person Teams
20:00 AMRAP
45 synchronized Burpees

then..

Rotate Between
Station 1 – 15 Wall Balls + 25 Double Unders

Station 2 – Plank Hold on Hands
(hold for the duration of time it takes your teammate to complete station 1)

Station 3 – Rest
(hold for the duration of time it takes your teammate to complete station 1)

NIGHT OF CHAMPIONS – WODs have been released!
Check it out

A. 6:00 E202
Ring Outs x3-5×3 

B. 21:00 EMOM
Min 1 – 2 Power Snatch @ 75-85%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press
Min 3 –  1-2 rope climbs (3 rope lay downs)
*Sets across, Increase press weight by 2-5% from last week

C. 5 minute AMRAP
Power Snatch @ 95 / 65 / 45
*total reps recorded

Scaling Guide:
– 20-50 reps
– Scale up “Isabel” w/ 5:00 cap

Optional ‘Cash Out’: 5 rounds of “Cindy”

Want to know what to expect with this programming cycle? Check out this overview from Coach Wes!

A. “Bradley”
10 rounds for time of:
100 m Run
10 Pull-ups (6 Bands assisted / 6 Jumping)
100 m Run
10 Burpees
Rest 30 secs

*Time recorded
*PreTest “Long Metcon”
*Scaled option: reduce volume to 6 pull-ups 6 Burpees / round

Night Of Champions is just around the corner. Do you have a partner yet??
REGISTER HERE

A. 14:00 EMOM
Min 1 – 1 Power Snatch @ 75-85%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

B. 3 rounds (FGB Style)
1:00 back squat @ 135 / 85 / 55
1:00 front rack SA lunge step- R/ L=1 rep @ 24K / 16k / 12K
1:00 row (for calories)
1:00 rest

Scaling Guide: 120 – 220 ‘reps’

Optional ‘Cash Out’:
4:00 AMRAP
5 db squat cleans
30 double unders

Saturday, May 13
Airrosti will be joining us for a free injury assessment clinic

Reserve your spot HERE

A. “Wolfthorne“
3 Rounds
4 squat snatches @ 115/65/35  (Power Snatch to Overhead Squat acceptable)
5 overhead squats (same)
6 clean and jerks (same)
7 thrusters (same)
18 burpees over the bar
1:00 rest
*Time recorded
*PreTest “Heavy Metcon”

Scaling Guide:
– 11 – 20 minutes, about 5 min per round. – Scale Up: 135/85lbs

Progenex Pre-Orders are due by FRIDAY (4/28) Let us know what you want! 
PRE-ORDER FORM

A. 8:00 E202
Front Rack BB Reverse Lunge x3/legx4
*start with an empty bar and work up to the weight used for first Front Squat set

B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3 Strict HSPU
Min 3 – Rest
*build up each set. Build weight on FS and depth on HSPU as you’re able

C. 7:00 AMRAP
30 Double Unders (60 singles, DUs = x2)
Chin Up (Strict)s @ 5 / 3 / 3 band assisted
5 DB Hang Squat Cleans @ 45 lb/ 30 lb/ 20 lb
*rounds + reps recorded

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
Optional ‘Cash Out’: 75 wall balls for time

Get a partner —> Register for Night of Champions —> Win the competition —> Bask in the glory

REGISTER HERE

“Dirty Thirty or Filthy Fifty”

50/30 Box jumps @ 24” / 20” / 12”
50/30 Jumping pull-ups
50/30 American KBS@ 16K / 12K / 8K
50/30 Walking Lunge (total steps)
50/30 Knees to Elbows
50/30 Push press @ 45 lb / 35 lb / 15 lb
50/30 Super Mans
50/30 Wall balls @  20lb/10ft, 14lb/9ft, 10lb/8ft
50/30 Burpees
50/30 Double unders
*Time recorded
*35:00 Cap

*Team Version!: 2 Person Teams 100 reps of each exercises. One person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps total)

*If you have completed a Dirty Thirty under 20 minutes perform as Filthy Fifty compare to Monday January 23, 2017

*If you complete the Dirty Thirty in under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.

Get your PROGENEX PRE-ORDERS in by Friday April 28th! 

A. 16:00 E202
1-2 Push Press build to 80-90%

B. 4 Rounds
8 hang power snatch @ 95 / 65/ 16K KBS
10 Strict press (same)
12 bumper plate burpees @ 45 / 25 / 15
600m run
*30 Minute Cap

Scaling Guide:
– 20 – 28 min, about 6 min per round.
– Scale Up: 135/85lb bar

Great suggestions for some pre-class shoulder warm up!