Class Schedule
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WODS

1/7/14 Tuesday

Road to the OPEN Performance A. 
Three sets, not for time, of: 30-45 sec Nose-to-Wall Handstand Hold 30-40 Double-Unders   B. 
EMOM, for 10 minutes: Snatch @ moderate load (75% of 1RM) *3sec hold in receiving position *Power or…

1/6/14 Monday

Road to the OPEN Performance A. 
EMOM, for 8 minutes: Front Squat x 2 reps @ moderate load (75-80%)   B. 
3-Position Clean, technique based; 1 rep each x 5 sets,
 Rest 2-3min (high hang, above knee, below the…

1/4/14 Saturday

Performance A1. Front Racked Alternating Reverse Lunges; 8-10/leg x 4 sets, rest 90 seconds A2. Weighted Pull-Ups @ 2110; 4-6 reps x  4 sets, rest 90 seconds + B. 
For time: 40 Wall Balls 20 Pull-Ups 30 Wall Balls 15…

1/3/14 Friday

Performance A. Bench Press; 6 sets, 
rest 3 minutes between sets *Use this rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions Set 1 – 50% of possible…

1/1/14 Wednesday

HAPPY NEW YEAR!!!    Performance 3 sets @ 95%: 12 heavy russian swings AD 20 sec MAX effort rest walk 4 min + 3 sets @ 95%: 5 TnG Deadlift heavy build per set Row 20 sec MAX effort rest…

12/31/13 Tuesday

Performance A. Power Clean & Split Jerk Cluster; 1.1 x 5 sets, rest 3min B. Back Squat @ 20×1; 3-3-3, rest 3min – last set tough C. 10 rnds for time: 1 Power Snatch 1 Snatch Balance 1 OHS *All…

12/30/13 Monday

Performance 3min @ 90% effort: 10 AD cals 10 burpees -3min rest 3min @ 90%: 25 Du’s 5 pull-Ups -3min rest 3min @ 90%: 10 OHS – 65/45lbs 10 box Jump Overs (20”) -3min rest 3min @ 90%: 10 DB…

12/28/13 Saturday

Performance Partners of 2 alternate whole rounds to complete AMRAP in 20 minutes of: 10 Goblet Squats 10 Box Jump-Overs 10 Hand-Release Push-Ups   Competition Wod will be posted at gym

12/27/13 Friday

Performance A1. Press @ 11×1, 3-5 reps x 4 sets, rest 90sec A2. Wtd Pronated Pull-Ups @ 30×3, 2 reps x 4 sets, 90sec rest + :60sec Row @ 90% 2min rest x 7 sets + 5-10min active rest +…

12/26/13 Thursday

Performance A. 3-Position Squat Snatch (High hang, above knee, Below knee): 3 reps x 5 sets, rest 1min *moderate load technique based B. Behind neck Split Jerk; 3 reps x 5 sets, rest 1min *moderate load, technique based C. 1…

12/24/13 Tuesday

Performance “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating…

12/23/13 Monday

**DUE TO THE BIRTH OF BABY JESUS ON WEDNESDAY TODAY’S AND TOMORROW’S TRAINING WILL HAVE A TAD MORE VOLUME :) MERRY CHRISTMAS!!! Performance A. 3min AMRAP: Snatch (115/95) B. For time: 30 Squat Cleans (135/95#) C1. DB Split Squats @…

12/21/13 Saturday

Performance A. 
Take 20 minutes to build to a heavy Snatch *Let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics   B. 
Take…

12/20/13 Friday

Performance 10 sets @ high effort – on a 2min interval: 7 DU’s 6 Wall Balls  -20/14# to 10/9 ft 5 KBS – 24/16kg 4 Burpee Box Jumps – 24″ – jump on top, stand up, jump back down *Goal is…

12/18/13 Wednesday

Performance A. Squat Snatch + Snatch Balance @ 75% RM; 1.1 x 10 sets, rest 1min *For most of you the load will be lighter then 75%. Goal is speed under bar with proper receiving position. B. Push Jerk +…

12/17/13 Tuesday

Performance :45sec Row @ 90% :90sec Rest/walk x 10 sets + :45sec Row @ 90% :90sec Rest/Walk x 10 sets   Competition Wod will be posted at gym

12/16/13 Monday

Performance A. Squat Clean & Split Jerk Cluster; 1.1.1.1.1 x 4 sets, 2min rest B1. DB Walking Lunges @ 10×0; 9,12,15/leg, rest 1:30 *start heavy and decrese slightly B2. BB Rows @ 20×1; 8-10 x 3 sets; rest 1:30 B3.…