Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches
For time:
40 Burpees
10 Power snatches
30 Chest to bar pullups
10 Snatches
20 Handstand Pushups
10 Power cleans
10 Muscle ups
10 Cleans
muscle up
WOD Wednesday January 6th
Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups
3 Rounds for time:
300 meter run
5 Power clean and jerks
200 meter run
5 Power cleans
100 meter run
10 Muscle ups
*Increase load on the barbell every round
WOD Wednesday December 30th
Hey, Holiday hours for this week are:
Monday: Normal
Tuesday: Normal
Wednesday: Normal
Thursday: Last class @ 4:30
Friday: Closed
Weekend: Normal hours
Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups
12 Rounds for Time:
1 Snatch + 2 Overhead Squats
6 Kneeling Squat Jumps
1 Muscle up + 2 Dips
6 Bar facing burpees
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction
- Every 90 seconds for 10 sets:
1 Back squat
2. 10 Rounds for time:
6 Overhead squats
3 Muscle ups
WOD Wednesday October 14th
Big event coming up in November! Check it out here
Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5
- Every 3 minutes for 10 sets:
1 Power clean and jerk
2 Muscle ups or something else
1 Clean and jerk
2 Muscle ups or something else
2. For time:
30 Calorie row
WOD Wednesday August 19th
Warm up: 400 meter run / 10 Wallballs / 10 Burpees
For time:
60 Pullups
100 Double unders
50 Wallballs
100 Double unders
40 GHD Sit ups
100 Double unders
30 Handstand Pushups
50 Double unders
20 Burpees
50 Double unders
10 Muscle ups
50 Double unders
WOD Wednesday August 12th
Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups
20 Rounds for time of:
4 Wallballs
3 Burpees
2 Power Cleans ( Heavy )
1 Muscle up
WOD Tank top Friday August 7th
Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges
- Every minute on the minute for 12 minutes:
Odds: 2 Deadlifts
Evens: Muscle ups
2. For Time:
30, 20, 10
Ring push ups
Medicine ball sit ups ( get a heavy ball )
WOD Wednesday July 1st
Warm up: Band work / Empty barbell work
For time:
12 Rounds of:
1 Clean and jerk ( Ascend in weight )
2 Muscle ups
Directly into
6 Rounds of:
1 Clean (Ascend in Weights )
10 Handstand pushups
