Tuesday 3-19-19

LIFT: Bench Press- 5×5 Superset: Strict Pull up 5x 4-6 Metcon: Back Squat – Accumulate 10/7,000# ***Every time you break = 20 Burpees*** Pick your load of choice! Finisher: Isometric Holds 3x :20 Hollow Body :20 Locked out Ring Dip :20 L-Sit (chin over bar) 1:00 Wall Sit 45/35 plate

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Friday 3-15-19

Friday 40 AMRAP- Partner Wod 50 Burpees Run 400 50 Pull ups Run 400 50 Back squats 115/80 Run 400 50 Push ups Run 400 50 Abmats Run 400 *split work as needed **Run 400’s together***

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Thursday 3-13-19

19.3 10 Time Cap 200′ Overhead walking lunge 50/35 50 Box Step ups 50/35 50 Strict Handstand Push Ups 200′ Handstand Walk Or Buy-In 200′ overhead Lunge (72 lunges) 50 Box Step Ups Then, 5X 1 Rope Climb 3 HSPU 5 Deadlift 295/205 (72%) 15 Wallball 20/14

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Monday 3-11-19

LIFT Front Squat – 5 x 3 @ 65-70% WEIGHTLIFTING 6 Sets Every 1:15 @ ~65% 1 Halting Power Snatch 1 Overhead Squat 1 Squat Snatch CONDITIONING 8 x 200m Repeats Every :90 on the :90

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Friday 3-8-19

30 AMRAP (Goal is 4+ Rounds) 5 Strict Pull ups (wt’d) 55/35 10 Overhead Squats 95/65 15 Deadlifts 95/65 20 DB C+J 53/35 (10ea.) 25 Sit ups 30 Kb Swing 70/53 (Russian) 1:00 Plank Run 200

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Thursday 3-7-19

19.2 8 AMRAP 25 Toes to Bat 50 Doubles 15 Squat Clean 135/85 25 Toes to Bar 50 Doubles 13 Squat Clean 185/115 *** if completed in 8:00 time cap*** An additional 4:00 to complete 25 Toes to Bar 50 Doubles 11 Squat Clean 225/145 FINISHER 8 AMRAP 500/400m Row 25/20 Calorie SkiErg .7/.6 Assault […]

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Wednesday 3-6-19

OTM X 8 3 Snatch Grip Deadlift 2 Hang Power Snatch 1 Overhead Squat Every 1:15: 4 x 3 Power Snatch (~65%) Goats: 4 Rounds (12:00) 1- 2- 3- Finisher: Tabata Superset Bicep Curls Diamond Push Ups

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Tuesday 3-5-19

Bench 6×2 Superset: DB Row 6×6-8 each Wod: Row 1000/800 Run 1000 Row 1500/1200 Run 1600 Finisher: Tabata Superset Bicep Curls and Diamond Push ups

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Monday 3-4-19

LIFT: Back Squat 6×2 ~85% Superset: Strict Press 6×4-6 ~70% WOD: ‘Freak’ 21 Thrusters 95/65 21 Pull ups Row 1,000/800 30 Kb Swing 53/35 30 Pull ups 50 Double Unders 50 Abmats Row 500/400 30 Box Jumps 24/20 30 Wallball 20/14

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Friday 3-1-19

Come cheer Ben and Jen on tomorrow night at 5:30 and or take your shot at 19.2!!! OLY: 6X PS + 1 OHS + 1 Squat Snatch INTERVAL: 12 EMOM 1- Low Row 2- Goat WOD: Helen 3 Rounds Run 400 21 Kb Swing 53/35 12 Pull ups

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Thursday 2-28-19

Planning on regular class schedule tomorrow! 19.1 Open WOD 15 AMRAP 19 Wallball 19 Calorie Row Finisher 50-40-30-20-10 Doubles Abmats Or 1 mile cardio – mode of choice

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Wednesday 2-27-19

Class Schedule Wednesday 8:00 & 9:00am And 4:30 & 5:30pm LIFT: Deadlift 5-4-3-2-1-1 Wod: 4x 21 Deadlift 135/95 15 Box Jump Overs 24/20 9 Push-Jerk

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