Warm up: Plate presses / Pushups / pullups
- Strict Press + Push press: 2 x 5 @ 85%
2. For time:
20 Ring dips
20 Devil presses
20 Strict pullups
20 Dumbbell step ups Per leg
20 Handstand pushups
Push press
WOD Tuesday January 5th
Warm up: 10 Pushups / 30 second handstand hold x 2 rounds
- Strict press + Push press: 5 x 3 @ 80% ( 5 of each movement )
2. 3 Rounds for time:
30 Double unders
30 Kettlebell swings
30 Sit ups
2021 Winter Strength cycle
2021 Strength cycle:
Week 1
Monday: Back squat: 3 x 5 @ 80%
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 75%
Week 2
Monday: Back squat: 3 x 5 @ 82.5%
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 77.5%
Week 3
Monday: Back squat: 2 x 5 @ 85%
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel )
Friday: Deadlift: 2 x 5 @ 80%
Week 4
Monday: Back squat: 2 x 5 @ 87.5 %
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 82.5%
Week 5
Monday: Back squat: 3 x 3 @ 90%
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel )
Friday: Deadlift: 3 x 3 @ 85%
Week 6
Monday: Back squat: 2 x 2 @ 95%
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel )
Friday: Deadlift: 2 x 2 @ 90+%
Week 7
Monday:
Back squat: 3 x 3 @ 80%
Press + Push press: 3 x 3 @ 80%
Deadlift: 2 x 2 @ 80%
Tuesday: Conditioning
Wednesday: Total
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.
Holiday Hours are as follows:
Tuesday: Normal hours
Wednesday: Last class at 4:30 (Party at 7:00)
Thursday: 9 – 11 Class at 9:30
Friday: Closed
Weekend: Normal hours
Warm up: Plate press / Band work / Front raises with a light kettlebell
- 3 Sets: 3 Strict press + 3 push press + 3 jerks
2. For time:
100 Kettlebell swings ( Don’t be a baby )
*Every time you drop the kettlebell do 10 Burpees
3. For time:
100 Burpees
* If you stop for longer than 10 seconds do 10 kettlebell swings
WOD Tuesday November 10th
Warm up: Band work / Dumbbell raises
- Every 2:00 for 6 sets:
4 Push presses + 2 jerks
2. 6 Rounds for time of:
60′ Bear crawl
200 Meter run or row
WOD Wednesday October 28th
Warm up: 400 meter run / 10 Burpees
For Time:
30 Overhead Lunges
60 Mountain climbers
30 Glute ham Sit ups
3 Rope Climbs (legless if you can)
60 Push press
3 Rope Climbs (legless if you can)
30 Glute ham Sit ups
60 Mountain climbers
30 Overhead lunges
WOD Tuesday October 27th
Warm up: 100 foot bear crawl / 100 foot crab walk
- 6 sets of: 2 Strict press + 2 Push press
2. For time:
60 Wallballs
60 Kettlebell snatches
60 Kettlebell jumps
WOD Tuesday September 29th
Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions
- 3 Rounds NOT for time:
3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )
20 V ups
2. For time:
20 Strict press @ 115 \ 73
50 Double unders
15 Push presses @ 135 \ 83
50 Double unders
10 Push jerks @ 155 \ 93
50 Double unders
5 Split jerks @ 175 \ 103
50 Double unders
That’s what I’m talkin’ bout.
WOD Tuesday August 25th
Warm up: 2 rounds: 10 pushups / 10 sit ups / 10 air squats
- Every 90 Seconds for 6 sets:
2 Strict press + 4 Push press
2. For time:
800 meter run
40 Burpee box jump overs
WOD Tuesday August 18th
Warm up: 2 Rounds of: Ring row x 12 / Plate press x 12
- Every 90 seconds for 6 sets:
2 Strict Press, 2 Push press
2. Every 90 seconds for 6 sets:
6 Kneeling squat jumps
6 Front squats ( from the floor, ascend in weight )
