-3 Minutes holding Squat (kinda like an air chair but below parallel),
- 3 Minutes Plank
-100 Sotts Press 27/37,
Skill: Kipping for Toes 2 Bar, Knees 2 elbows, and pullups
WOD: 6 Rounds for time of:
5 Deadlifts 125/185,
9 Box Jumps
Lift: Front Squats 3x10
WOD: 4 Rounds for time:
10 front rack lunges,
rest 2 minutes,
4 Rounds for time:
*We apologize right now if you show up to the gym and no one is there. The Crouch house is on baby alert this week so there may be a chance a few classes get dropped. Thanks for understanding. Please contact Chuck or Erica for any questions.
Lift: OverHead Squats 3x10
WOD: 12 Minute AMRAP:
9 bar-facing burpees,
7 OH squats - S 45/65, Rx 65/95, C 85/115,
5 Chest to Bar Pullups - S banded, C Muscle-Ups
Partner WOD: For time:
120 Sledge Hammer Hits,
90 Med Ball Passes,
30 Over your partner Burpees
Lift: Back Squats 3x5
WOD: 5 Rounds of:
45 seconds Clean & Jerks - S 45/65, Rx 75/115, C 95/155
45 seconds rest,
45 seconds sit-ups - C 25/45
45 seconds rest
Lift: Practice the sequence of: Wide grip Deadlift x 2 - Hang Snatch high-pull x 2 - 2 Power Snatches x 2 - 2 Overhead Squats x 2 and build to a heavy weight.
WOD: 20 Minute EMOM of:
Even: One round of the above sequence
ODD: Your choice of either:
-10 Tire flips -or- 1 Round of Cindy
* During the sequence above putting down the bar will be followed by an over the bar burpee. It is also a good time to get comfortable with the bar and find some places to rest.
* 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats
Lift: Strict Press
WOD: 12 Minute AMRAP of:
6 Shoulder to overhead - S 45/65, Rx 65/95, C 85/135
1 Length Crab Crawl,
10 Wall Balls.
Challenge: 50 Ring dips
Lift: Stop Pause Squat Cleans (pause about 2 seconds at the bottom or squat before standing up) from the ground. 3x2
WOD: For time:
20 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135
4 Rope Climbs,
15 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135
3 Rope Climbs,
10 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135
2 Rope Climbs,
5 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135
1 Rope Climbs.
Lift: Deadlifts 3x5
WOD: Rest 1 minute Between Rounds:
-Box Jumps - S step ups, Rx 20/24, C One Legged
-Toes 2 Bar - S Toes 2 Bar attempts, C Hand release Toes 2 Bar
-Squats - C Pistols
-Deadlifts - S 85/135, Rx 135/225 , C 175/275
WOD: Partners will work for total reps. 2 min rest between AMRAPs.
8 min EMOM:
-3 Power cleans 95/135. - Partners complete as many jump ropes as possible for the remaining time.
6 min AMRAP:
Partners will together complete max thrusters 45/65. If the barbell touches the ground, each partner will do an “over the partner burpee.”
4 min AMRAP:
Max shuttle sprints, tagging off after each one.
2 Minute AMRAP:
-Dumbell Clean & Jerks 20/30
Happy Birthday Malia Markey!!!
WOD: Malia made it another lap around the sun. Come celebrate by taking a lap around the gym with a few stops along the way.
Challenge: 2 minute Kettlebell swing : Score = Weight x reps
Skill: Double Unders (pre WOD)
WOD: 'Annie’50-40-30-20-10 of:
- Double unders (let's see if anyone can beat Chris Spealler's 4:34 time)
Lift: Back Squat 3x1 (post WOD)
Skill: Muscle Ups or Kipping Pullups
WOD: 5 rounds:
16 box jumps - S Step Ups, Rx 20/24, C 24/30
12 Ring Dips - S Bands, C 3 Muscle Ups
8 Power Cleans S 45/65, Rx 75/115, C 95/135
Lift: Deadlift 3x1
WOD: 4 rounds:
10 front rack walking lunges - S 35/45, Rx 45/65, C 65/85
15 toes to bar
Lift: 3 x 1 Push Jerk
WOD: AMRAP 14 min.
21 slam balls - Rx 15/20
12 thrusters - S 45/65, Rx 65/95, C 85/115
Partner WOD: 10-20-30-20-10 of:
-Hang Snatches - C 65/95, Rx 55/85, S 35/45
- Tire Jumps (Just like box jumps but on the tire)
- Heavy farmers carry around the gym after each round while partner holds a plank, then switch.
Lift: OH Squats 2 Rep Max
WOD: 21-15-9 of:
Kettlebell swings - C 35/62, Rx 26/35, S 18/26
Overhead squats - C 85/115, Rx 65/95, S 45/65
-Rest 3 Minutes
Then WOD: 21-15-9 of:
Wallballs - Rx 15/20
Pullups - C Muscle Ups (6-4-2)
Lift: Deadlift - Find 2 Rep Max
10 Bodyweight Deadlifts, 1 K2E,
9 Bodyweight Deadlifts, 2 K2E,
8 Bodyweight Deadlifts, 3 K2E,
7 Bodyweight Deadlifts, 4 K2E,
6 Bodyweight Deadlifts, 5 K2E,
5 Bodyweight Deadlifts, 6 K2E,
4 Bodyweight Deadlifts, 7 K2E,
3 Bodyweight Deadlifts, 8 K2E,
2 Bodyweight Deadlifts, 9 K2E,
1 Bodyweight Deadlifts, 10 K2E,
Lift: Find a heavy Strict Press, write it on the board, and then find a heavy Push Press, write it on the board.
WOD: 3 Rounds:
25 Push Press S 45/65, Rx 65/95, C 95/135
Rest 3 minutes
Lift: Back Squats, Build up to 80% of your 1RM and then do as many reps as possible.
WOD: 12 Minute EMOM of:
Even: AMRAP Back Squats @ 80% of your 1RM
Odd: AMRAP Rope Climbs (bring some socks ;)
Workout 13.1MEN - Proceed through the sequence below completing as many reps as possible in 17 minutes of:
45/75 pound Snatch, 30 reps
75/135 pound Snatch, 30 reps
100/165 pound Snatch, 30 reps
120/210 pound Snatch, as many reps as possible
* January's Fundamental class starts Monday night @ 7:15. Spread the word!
Partner WOD: 3 rounds (sort of Fight Gone Bad):
Push press 65/45
Wall balls 20/15
Alternating sledge hammer hits
Box jumps 24/20
*Complete as many reps as possible in 1 minute, at each of the 5 stations.
*Partner counts reps for you, then switch, no minute of rest between rounds
"WOD" = "Workout Of the Day".