Warm up: 20 push ups, 20 Mountain Climbers, Empty bar jerks x 10
- Every 2 minutes for 5 sets:
3 Push press + 2 jerks
2. 3 Rounds for Time:
400 Meter Run
20 Bench Press
Push press
WOD Monday February 15th
Warm up: 2 minutes on a thing / 12 GHD Raises / 12 GHD sit ups / 12 Kang squats
- Deload Total:
Back squat: 3 x 3 @ 80%
Press + Push press: 3 x 3 @ 80%
Deadlift: 2 x 2 @ 80%
2. For time:
400 Meter run
40 Burpees
*We Are Doing The Total on Wednesday.
WOD Tuesday February 9th
Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10
- Strict Press + Push press: 2 x 2 each @ 95%
2. 3 Rounds for time:
1 Rope climb
10 Deadlifts @ 225 / 153
1 Rope climb
20 Box jumps
1 Rope climb
300 Meter run
WOD Tuesday February 2nd
Warm up: 2 Rounds: 12 Push ups / 12 Mountain climbers
- Strict press + Push press 3 x 3 reps each @ 90%
2. Tabata intervals for These 4 Movements:
Seated plate press
Sit ups
Kettlebell snatch ( 4 rounds each side, alternate each round )
Kettlebell push ups ( both hands on the ball of the bell )
*1 Minute rest between each
WOD Tuesday January
Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups
- Strict Press + Push press: 2 x 5 each @ 87.5%
2. Every minute on the minute for 12 minutes:
2 Reverse burpees
8 Kettlebell swings
10 Air squats
( All movements every minute )
WOD Tuesday January 19th
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
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
